5) Eat selenium-rich foods, including nuts, oysters and clams, whole grains, pork, beef and lamb. Selenium is an antioxidant and mineral that plays a supporting role for the immune system and in controlling inflammation.

6) Eat zinc-containing foods, such as oysters, beef, seafood, poultry, nuts, seeds and whole grains. Zinc is a mineral necessary for a healthy immune system. Zinc, taken at the onset of a cold, may decrease the duration and severity of illness.

7)  Don’t overdo it physically. Daily moderate physical cardiovascular activity has been linked to a stronger immune system. However, very strenuous exercise, such as training for a marathon, has been shown to make the body more vulnerable to colds and flu.

8)  Be sure to get plenty of vitamin E, an immune-boosting antioxidant whose nutrients are rich in vegetable oils, seeds and nuts. Keep in mind that taking vitamin E supplements without adequate fat intake may prevent the body from absorbing the vitamin.

9) Be sure you are getting enough sleep consistently. Lack of sleep can cause a cascade of hormonal responses that can actually promote weight gain, increase stress hormones and decrease immune function.

10) Wash hands frequently with soap and water wherever you are, including before and after using exercise equipment at the gym. While working out, try to keep your hands away from your mouth, nose and eyes because bacteria and viruses can easily multiply in warm, moist areas. Use your own clean towel to wipe away perspiration.