1) Act now
"Support your immune system as early as possible so your body has a better chance at fighting off the cold and flu virus, and you'll be able to deal with the symptoms better" advises Boots pharmacist, Angela Chalmers. Try to eat five portions of fruit and veg every day – they're rich in antioxidants and nutrients which can help keep your immune system fighting fit. If you struggle to eat a balanced diet, consider taking an immune-supporting vitamin supplement such as Vitamin C and Rosehip.
2) Don't skip exercise
Exercise is a great way to boost your white blood cells, which fight infection. "Take up an active hobby such as cycling or simply walk the dog or go to the park with your kids more often. Says Kevin Yates of Harpers Fitness: "You need to choose an activity you enjoy, as feeling motivated can be tough when the days are shorter and mornings darker."
3) Keep it clean
Germs can live for several hours on tissues and up to several days on hard surfaces. Don't leave tissues lingering in wastepaper baskets, and keep kitchen surfaces free of germs with regular, thorough, cleaning.
4) Go mad for garlic
Garlic is said to be a fab infection-fighter. Two raw cloves a day, crushed in your cooking perhaps, is a great way to make the most of its health-boosting effects, says Carmel McLoughlin of www.nutricentre.co.uk. Your friends may not thank you, but better the smell than catch the flu and give it to them, tell them!
5) Drink plenty of water
Aim to drink eight glasses of water a day to flush out toxins before they build up and support your immune system in doing what it does best – protecting you against bacteria, viruses and other organisms that cause disease or illness. If you already have the flu, it's especially important to drink plenty of healthy fluids.
6) Wash your hands
Viruses are mainly spread from surface to surface contact, and every time we touch our nose, mouth or eyes, we run the risk of transferring viruses. Boots pharmacist Angela Chalmers advises washing your hands with an antibacterial or antiviral handwash as the best way of protecting yourself from picking up harmful germs.
7) Sleep on it
Research shows sleep is essential to reduce your risk of catching a cold or flu, so try and get at least eight hours a night. "If you or someone in your family gets the flu, keep their bed germ-free by washing all bedding at 60 degrees, or use a special antibacterial liquid, such as Milton Antibacterial Fabric Solution" says Dr Rosemary Leonard.
8) Keep in zinc
There's evidence that taking zinc supplements may be beneficial to those suffering cold and flu infections by cutting the duration of symptoms, especially if taken within 24 hours of them starting.
"Zinc is available in lozenges but avoid taking those that have added vitamin C, which nullifies the effect of the zinc" says Sam Jones, director of BlueSkies Fitness. Good sources of zinc include chicken, nuts, shellfish and dairy. Try including at least one in most of your meals this winter.
9) C to it
Try and cram as much vitamin C in your diet as possible. "Seasonal fruits such as clementines and cranberries are great natural sources", Dr Shilpee Aggarwal, nutritionist at Innocent Drinks.
10) Look on the bright side
It might be more difficult to be cheerful and u -beat now the days are shorter and duller but practicing a positive attitude about things not only makes you feel better but minor ills affect you less. "It doesn't stop you getting the flu but it is likely to help you bounce back faster" says Dr Doug Wright, principal clinical consultant, Aviva UK Health.