8 ways to boost your immunity

It's impossible to totally protect yourself from these nasties - unless you wrap yourself in a plastic bubble and never leave home. But these simple steps will boost your immunity and help keep you healthy... If anyone in your family has a cold, make sure they use disposable tissues when they sneeze. Coughing and sneezing can project up to 100,000 infected droplets up to 10 metres, so if people on the bus or train sneeze without using a tissue, cover your nose and mouth! Wash your hands thoroughly and regularly to rid them of germs. Exercise regularly - it boosts your overall well-being and makes it less likely you'll get ill. Go for at least 20 minutes brisk walking a day. Get enough vitamin C and D which boost white blood cells and strengthen immunity. Eat plenty of citrus fruits, berries, peppers, nuts, wholegrains and avocado. Relax. Being stressed makes you more susceptible to illness, so take time out to unwind. Whether you prefer a soak in the bath, reading your favourite magazine, walking around the park or doing yoga, make it part of your routine. Take a herbal supplement. echinacea, garlic and panax ginseng can all boost your immune system. Quit smoking - not only will you reduce your risk of lung cancer and heart disease but just 30 days after quitting your immune system will be more resilient to illness. Get at least eight hours sleep a night. Being tired and rundown makes you more susceptible to illness.