Coughs, sneezes, sore throats - it must be cold and flu season. Fend off germs by boosting your immune system to stay cold and flu-free this winter.

After reviewing 14 separate clinical trials, the University of Connecticut in the US found that echinacea may cut the chances of catching a cold by 58 per cent. Researchers also discovered that taking the herbal supplement may help reduce the duration of the sniffles by almost two days.

'Echinacea has powerful cold prevention and cold treatment benefits,' study author Craig Coleman says.

However, there are a lot of echinacea products on the market, containing different extracts and amounts, so opt for a reputable brand.

3 minutes to boost your antioxidant levels

Put the kettle on. Tea is a rich source of antioxidants, and the group of compounds called flavonoids is why we reap a host of benefits.

It doesn't matter if you prefer the taste of green, white or black teas - all have antioxidants that protect the body from free-radical damage and boost immunity.

Steep your tea bag for two to three minutes, and remember that a longer brewing time will give you a greater concentration of antioxidants.

5 minutes to boost your good bacteria

People who eat a cup of yogurt a day are 25 per cent less likely to develop a cold than non-yogurt eaters, according to researchers from the University of California.

The live active cultures - friendly bacteria - in yogurt are thought to stimulate the immune system and help the body fight some cold viruses. So if your dairy consumption is restricted
to milk and cheese, here's a reason to expand it.

15 minutes to sit back and relax

A study by the Carnegie Mellon University in the US has found that stressed people have greater symptoms of respiratory illness and produce more mucus when exposed to the flu virus.
So, meditate and you'll self-medicate! In his book Hurry Up and Meditate (Allen & Unwin, $19.95), David Michie writes: 'Meditation not only helps us get rid of unwanted symptoms of stress, it creates positive body-mind states.' He suggests setting aside 10 to 15 minutes a day when you're likely not to be distracted.

45 minutes to get sweaty

Going for a brisk walk for 35 to 45 minutes, five days a week may halve the duration of colds and cold symptoms, according to researchers from the Appalachian State University in the US.

Working up a sweat may help activate disease-fighting white blood cells that protect the body from bacteria and viral infections. ‘Physical activity has an anti-inflammatory effect on the body,' says Dr Garry Egger from the Southern Cross University in Sydney.

8 hours to get a healthy dose of zzzs

A study in The Journal of the American Medical Association found that after being exposed to a flu vaccine, sleep-deprived participants had half the virus-destroying antibodies of a well-rested group. Adults need eight hours sleep, and children need at least 10 hours.

By Erin Kisby