Dark green leafy vegetables, like kale, greens and spinach, Vitamin C and E all help your body fight infections and boost your immune system.
- Find lots of tasty recipes with spinach and kale
2. Don't be a sinner.
Smoking and drinking may be enjoyable for many of us, but they won't help you fight off an infection. Smoking means you're more likely to get a sore throat, while wine and beer will attack your liver and it will take longer for any germs to leave the body.
- Find tips on how to stop smoking
3. Chill out.
Stress is a huge factor in staying healthy, so if you can cut out the things that get you all knotted up, then you're less likely to catch a cold.
- More information on stress and how to beat it
4. Go for a curry.
Turmeric and ginger are both common ingredients in curries and research has shown that they can help to boost your immune system and protect against infections.
- Try one of our great curry recipes
5. Make a fruit cocktail.
If eating lots of fruit sounds like hard work, why not rustle up a fruit juice. Oranges, limes, strawberries, blackberries and apples are all packed with immune-boosting nutrients and can really help fight off sniffles.
6. Have a wash.
We're not saying you smell! Washing your hands is one of the best and easiest ways of stopping viruses getting to you.
- Get expert advice about hand washing
7. Get up and out.
We're not suggesting that you start training for the London Marathon, but getting regular exercise, even if it's a 20-minute walk to the shops, will help. Working your body increases its natural defences and reduces the chances of getting ill.
8. Think like the French.
Garlic can be a real turn-off to some people, but it is one of the most powerful anti-bacterial and anti-viral nutrients around. If you find the taste too strong, you can always take it in tablet form.
- More recipes and tips for garlic
9. Get some sleep.
While you're under the duvet and your brain is having a rest, your body is using the time to recharge and fight off any infections.
- More information on insomnia and tips for a good night's sleep
10. Watch a funny movie.
It has been proved that laughter raises the levels of immune-boosting hormones in the blood, that help to fight infections. Laughter really is the best medicine.
- Talk about what makes you laugh with others
First published here: Tips to avoid coughs and colds