#1 Wash Your Hands Almost all cold and flu viruses are spread by direct contact of you and something that has the virus on it. For instance, if someone happens to sneeze or cough in their hands and then touches something, such as a phone, door handle, gym equipment or keyboard. The germs that cause illness can live for hours and in some cases weeks. So wash your hands often and well. You should wash your hands for 30 seconds in warm soapy water. Sing “Happy Birthday” to yourself twice… its about 30 seconds. If no sink is available, there are many antibacterial gels and wipes that are convenent for use. Optimum times for washing hands: before and after eating, after cleaning your workspace or home, after changing a baby, after using the restroom, after leaving heavly populated areas such as restaurants, shopping centers, airplanes or airports, and schools. Wash hands after sneezing or coughing into them.

#2 Avoid Touching Your Face Keeping the last topic in mind, your hands are the most probable cause for contracting a cold or flu virus. The cold and flu viruses enter your body through the eyes, nose, or mouth. By frequent hand washing and avoiding touching of the face, you reduce your risk greatly. This is big if you have children. Kids tend to touch their face, or their parents faces. Keep them clean too!!! Keeping children up-to-date on current vacinations, will help prevent your child from becoming ill. Keep in mind there are flu shots avaliable at your doctor’s office, local pharmacys, and drug stores.

#3 Drink Plenty of Fluids Water is SO good for you! Water aids in flushing your system and keeping you hydrated. A typical, healthy adult needs eight 8-ounce glasses of fluids each day. For those of you not so great at math, that’s 64 onces, at least two 32 once water bottles a day. If you have the sensation of thirst, your body is already down 1 pint of water, (16 onces). How can you tell if you're getting enough fluids? If the color of your urine runs close to clear, you're getting enough, good job! If it's deep yellow, you need more fluids. Sodas and jucies that are high in sugar are not considered good fluids for hydration; they will actually do the opposite of the desired effect. Sports drinks should be halfed with water to cut back on the sugar.

#4 Get Fresh Air Fresh air is important, especially with the cold weather that we have here in Colorado Springs. The use of central heating systems can dry out your nasal passages and makes your body more vulnerable to virsues. More people also tend to stay inside during cold weather which creates more germs in a crowded dry room. Not a good combination. On nice days, open up a window and back door and allow fresh air to ventilate your house for 5-10 minutes.

#5 Eat a Well Balanced Diet Foods rich in vitamins and minerals such as whole grains, fruits and vegetables carry antioxidants which cleans your system. Although you could take a multivitamin, the real deal is always better. Meats high in protein and fatty acids such as fish aid in a well balanced diet. Dark green leafy vegetables, such as Romaine lettuce and spinach, and fruits and veggies with bright colors such as red and yellow peppers, citrus fruits and berries are a good source of vitamins. Fresh is best, frozen is good, canned are lacking and are not recommended for good vitamin values.

#6 At All Costs… Avoid Smoking People who smoke are more probable to catch the cold and flu viruses. Heavy smokers (1 pack per day) are shown to have more severe and frequent colds, most of the time leading to an infection such as bronchitis. Those who are around smokers are also at a greater risk for catching a cold or flu. Cigarette smoke dries out nasal passages and paralyzes cilia (The delicate hairs that line the mucous membranes in your nose and lungs. Their wavy movements, sweep cold and flu viruses out of the nasal passages.) Experts (Web MD) contend that one cigarette can paralyze cilia for as long as 30 to 40 minutes. Avoid smoking in cars and unventilated areas, especially with children.

#7 Cut Alcohol Consumption Now most of us like a drink here and there, and it is even said that a glass of wine a day has amazing effects on the immune and cardiac systems. However, heavy consumption of alcohol has detrimental effects on the liver, your body's primary filtering system. If your body is not filtering the alcohol, it's not leaving your system as fast. Heavy drinkers are more prone to initial infections, as well as secondary complications (such as bronchitis). Keep in mind that alcohol dehydrates the body, it will actually take more fluid from your system than it will put in.

#8 Get Rest Get plenty of rest each night, 8 hours being optimal. If your tired, then your body is tired and all of your systems are tired. If you get plenty of rest, your body will be able to fend off virsus and germs that enter your body. If you simply can not devote 8 hours of sleep every night, (those of you with small children or hectic schedules) make sure to rest at some point during the day. Take one to two 15 minute naps. These naps will help recharge your systems and give them some down time.

#9 Keep a Clean Home and Workplace The key word is prevention. If you can keep your home or workspace germ free, you have already won half the battle. Wipe down counter tops, door handles, phones (including your cell) keyboards, lap tops, bathrooms, remotes, electronics, gym equipment, anything that can be touched by hands with antibacterial cleaners or bleach; especiallly if anyone in your family or office is sick. Wash bed and table linens, dirty laundry, and take out trash that has used tissues. Remember, always wash hands after cleaning.

#10 If You Feel Sick, Stay Home If you are miserable, why make everyone else miserable? Call in sick to work, or call your child in sick from school. By going out in public, you are putting everyone else at risk for catching a cold or flu and probably making your symptoms worse. Stay home, rest, and keep hydrated. Upon returning to work, make sure to clean your work space and keep washing your hands.