Christmas is coming. So cold and flu season, parties, family get-togethers, and staying cooped up with others seems to be the trend. All these traits add up to more exposure to germs and a likelihood of coming down with illness. Here's what you need to know to combat your fate.

If you're reading this, you already know that exercise boosts your immune system. But, there is myriad of factors that suppress our immune systems, so let's delve into a few of them so you will understand their implications and how to take action against them.

Did you know that sugar and carbs. suppress the immune system? From Scott at Modern Forager, sugar and processed carbs cause an inordinate rise in insulin production, which causes a suppression of growth hormones. Unfortunately, there’s also a suppression of the immune system when these growth hormones are suppressed. Further, a high level of sugar in the blood reduces the ability of white blood cells to engulf bacteria and other infections.

But just how bad can it be?

These studies show that in adults, cell mediated immunity is significantly depressed after sugar ingestion (75 grams). A 100g portion of sugar can significantly reduce the capacity of white blood cells to engulf bacteria. Maximum immune suppression occurs one to two hours after ingestion and remains suppressed for up to five hours after feeding.

A 12oz Coke contains 40g of sugar. Add a cookie or two on top of that and you’re already up there around 75g. And of course, it’s unlikely that we’re dealing with a binary variable here (that’s an “on/off” variable in non-geek speak). More sugar is going to suppress the immune system more, but that doesn't’t mean that the 40g from a Coke leaves you in the clear.

Also , to build your immunity, extinguish stress, get plenty of rest, and limit your alcohol. Skip your free flu shot and take charge of your body, your health, and your longevity. Just in case you were wondering, Dr. Mercola was generous enough to list a flu shot's ingredients here:

• Ethylene glycol (antifreeze)

• Phenol, also known as carbolic acid (this is used as a disinfectant, dye)

• Formaldehyde, a known cancer-causing agent

• Aluminum, which is associated with Alzheimer's disease and seizures and also cancer producing in laboratory mice (it is used as an additive to promote antibody response)

• Thimerosal (a mercury disinfectant/preservative) can result in brain injury and autoimmune disease

• Neomycin and Streptomycin (used as antibiotics) have caused allergic reaction in some people.

Do you really want that in your bloodstream? Yikes!

So, what are you waiting for? Scoot to the gym and hit the weights with vigor and passion to heal your body. Use your body to it's fullest potential, push yourself harder than ever before, and challenge yourself to perform with power, intensity, and drive.

Then, eat the healthiest foods (if you haven't seen this video yet, this is a must see!) that are closest to nature, less processed, and full of heart healthy protein and fats to repair your body.  As Michael Pollen puts it, "Don't eat anything your great-grandmother wouldn't recognize as food."  And, maybe one day, you will be the strongest kid on the block.