Did you know your sex plays a role in whether you catch a cold? A recent study revealed that young women fight off colds better than young men. However, the gender advantage, which researchers suspect is related to hormones, disappears after menopause.

Your immunity actually starts to wane in adulthood. As you grow older, your body’s key defence against infection, called naive immune system cells, dwindle and this may increase the risk of viruses. These cells build an immunity against infections. When you come into contact with the same virus in the future, your immune system reacts more strongly and quickly, so you may not get sick at all. Unfortunately, your body produces fewer of these cells every year, making you less equipped to fight new germs. Everyday habits can further chip away at your defences.

Here are the most surprising health saboteurs and ways for you to stay sniffle-free this season.

1. You’re feeling stressed at work

Chronic stress has been linked to biochemical changes in your body that cause the immune system to function less efficiently.

Try: To tame the work tension, ask a co-worker to go to lunch, or to join you for a short walk whenever you feel frazzled. This will help because, during social interactions, our bodies release hormones, such as oxytocin, that reduce levels of the stress chemicals cortisol and adrenaline.

READ: 8 ways to feel better naturallly (and when to use antibiotics)

2. You don’t head outdoors much

A deficiency in vitamin D leaves you more likely to catch colds. If you
have inadequate levels of this vitamin, your immune cells produce fewer antibacterial proteins and are less efficient at killing viruses and bacteria.

Try: Fill up on foods rich in vitamin D, such as fatty fish (salmon, mackerel and sardines) and fortified milk and cereals, or take a daily supplement. The easiest way to get your daily dose is to hot-foot outside on a sunny day for a 30-minute sun-soaking session.

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3. Your sneakers have hibernated

Short days and cool weather make it tempting to skip workouts, but doing so can cause your immune system to suffer. That’s because during exercise – and for three hours afterward – your body steps up the production of crucial germ-fighting cells. Basically, each time you exercise, you’re protecting yourself from getting sick. A nice little bonus to add to feeling trim and toned, and looking great!

Try: Two-and-a-half hours of moderate physical activity every week, such as doing your favourite workout DVD or walking around the neighbourhood, is the gold standard.

4. You’ve lost that loving feeling

People who have sex once or twice a week have a 30 per cent higher concentration of disease-fighting immunoglobulin A in their bodies. This antibody – the first line of defence against colds – forms a barrier to viruses and also signals the immune system to destroy them. What more incentive do you need to get up close and personal with your partner?

Try: Get in the mood by ditching the flannel PJs and regularly slipping into silky, sexy sleepwear. Offering your partner a surprise bedtime massage can also get things, er, moving in the right direction!

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5. You cocoon yourself all winter long

Curling up on the lounge seems like a great way to shield yourself from illness, but it’s not – going out to hang with friends may keep you healthier. According to a study, social butterflies are less likely to get sick than homebodies. This may be because social people tend to take better care of themselves.

Try: Make a point to reply ‘yes’ to as many invitations as you can, and schedule time for weekly catch-ups with your mates.

READ: 10 natural energy boosters

6. You have the pizza shop on speed dial

To stay fit this winter, reach for comfort foods that are loaded with fruits and vegies. Without enough nutrients from fresh produce, your immune system is ill-equipped to fight off viruses.

Try: Cold-proofing your diet is easier than you may think – just eat more salads and add leafy greens to at least two meals every day. Use green vegetables – especially spinach, kale, cabbage, cauliflower, bok choy, brussels sprouts, lettuce and broccoli – in soups and pasta dishes, or top your pizza with them. Greens are packed with compounds that activate white blood cells and these fend off viruses and heighten the germ-fighting ability of natural killer cells.

Runny nose, sore eyes and throat? Try this natural remedy to beat it

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