1. EAT A WELL BALANCED DIET

At the risk of sounding like a scratched record, eating at least five portions of fruit and vegetables each day really will keep you healthier. Fruit and veg are packed with antioxidants that boost your immune system and will help ward off minor illnesses. Remember smokers absorb 30% less vitamin C so should seriously consider taking supplements. And to ring the changes, a type of honey from New Zealand, called manuka honey has natural antibacterial properties - try adding a spoonful to your breakfast cereal for a healthier start to your day.

2. STOP SMOKING

Smokers get more chest and upper respiratory tract infections than non-smokers. In fact it is estimated that if everyone gave up smoking, we would save over eight million GP consultations and seven million prescriptions at a cost in excess of £140 million each year. There is plenty of support for those wanting to quit. Your GP practice will have access to a smoking-cessation clinic - so make that appointment!

3. HAVE A FLU JAB

It’s not too late to have the jab in January. Anyone over 65, diabetics, sufferers of chronic lung, heart or kidney disease and those with a suppressed immune system or living in residential accommodation are entitled to a free injection on the NHS. If you don’t fall into any of these categories, it is worth considering having the vaccine privately. It may set you back in the order of £20 and give you a sore arm for a few hours, but you only have to spend one fortnight in bed prostrated by flu to think it is cheap at twice the price.

4. MANAGE YOUR STRESS

It’s impossible to lead a completely stress free existence but research shows that long-term stress can lead to premature ageing of the immune system. Try listing all the things that cause you concern. Some you won’t be able to change but others could be fine tuned to reduce stress levels to give your immune system a better chance of fighting those bugs. And don’t forget to smile - a positive attitude can have a big impact on our health.

5. GET ENOUGH REST

How many hours sleep you need varies from person to person but not getting enough undoubtedly suppresses your immune system. Researchers have shown that it may even have an effect on how long you live, suggesting that people who sleep for six to seven hours a night live the longest.

6. EXERCISE REGULARLY

Exercising for just 30-40 minutes five times a week will boost your energy levels and immune system, not to mention what it will do to your waistband. And you don’t have to train for a marathon either - just walking briskly so that your heart beats faster will make a difference.

7. WASH YOUR HANDS REGULARLY

Contrary to popular belief, the common cold is passed mainly from handto- hand contact and from there to the eyes and nose and not via droplets in the air from coughs and sneezes. I’m not advocating that we wash our hands before greeting anyone but washing your hands more often could reduce your likelihood of suffering from coughs and colds.

8. CONSIDER HERBAL SUPPLEMENTS

Some studies have shown that taking a daily dose of echinacea can reduce the number of minor infections and the duration of symptoms. If you are otherwise well, it is certainly worth a try but do tell your pharmacist if you are on any prescription drugs - echinacea can be toxic to the liver and whilst it is safe for most of us, it could cause problems if taken with drugs that affect the liver.

9. TRY TAKING ZINC

Zinc plays a central role in immunity and has been shown to reduce the duration of cold symptoms.

10. HAVE MORE SEX

Yes, you did read that correctly! (Safe sex, of course.) Couples who indulge regularly have stronger immune systems and suffer less minor infections than those who abstain.