We’ve all had them at one point in our lives: chest colds that hang on for what seems like the entire winter or head colds that linger and make us feel like we’re in a cloud for a month. So how do we stay healthy and avoid a visit from a winter cold? The same way we stay healthy the rest of the year:

• Get plenty of rest. Sleeping at least 7 hours per night may improve your ability to fight off the common cold.
• Wash your hands frequently. Cold and flu viruses are easily spread from hands to surfaces, back to hands and then into your body. Washing your hands often is the best way to avoid this spread of germs.
• Eat right. A healthy diet that includes plenty of fruits and vegetables and limits sugar, caffeine and empty calories can improve your overall health and your immunity.
• Drink plenty of water. When your body is well hydrated it is better able to fight off infection.
• Exercise. Getting the blood pumping improves oxygen circulation, which in turn improves immunity.
• Decrease alcohol intake and reduce or quit smoking. Both of these behaviors weaken the immune system and make you more susceptible to colds.
• Learn to relax. Practice meditating or deep breathing exercises for 30 minutes a day. People who are more relaxed have more immune cells in their blood, allowing them to better fight off cold and flu viruses.

By being a little more vigalent and making a few small changes, you can reduce your risk of catching a cold and stay healthy all winter long. But if you do end up with a cold, despite doing all you can to avoid it, keep practicing these strategies. They’re also good for helping you to get better once you’re already sick.

"Eat well. Live well. Be well."