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  1. Home
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  3. Your Ultimate Cold and Flu Survival Guide

Your Ultimate Cold and Flu Survival Guide

By Health.com and Health.com Staff
October 17, 2016
Each product we feature has been independently selected and reviewed by our editorial team. If you make a purchase using the links included, we may earn commission.
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22 Ways to Survive Cold and Flu Season
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This story originally appeared on Health.com. 

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Each year, the typical adult can expect to contract two or three colds, according to the Centers for Disease Control and Prevention. Skip the annual flu vaccine and you set yourself up for a bout of that as well. But it doesn't have to be this way! Aside from good hand washing (with soap, for at least 20 seconds), "there's a lot you can do to drastically cut your risk of getting sick," says Holly Phillips, MD, a general internist in New York City. "And even if you do catch a bug, you may be able to cut short the duration of your illness." Arm yourself with these tips from the experts, and make this cold and flu season your healthiest yet.
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Eat yogurt for breakfast

22 Ways to Survive Cold and Flu Season
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The same live cultures that help ease digestive distress can help stave off a cold, says Dr. Phillips, who wroteThe Exhaustion Breakthrough ($20; amazon.com). A 2011 study backs this up: Scientists found that people who consumed probiotics via supplements or fermented foods (think yogurt, kefir and kimchi) had 12 percent fewer upper respiratory infections.

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Crack open a window

22 Ways to Survive Cold and Flu Season
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Spending the day in a stuffy room with anyone who's under the weather raises your risk of catching a bug. Letting a little fresh air circulate keeps airborne viral particles on the move, making them harder to pick up, says Dr. Phillips.

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Have some mushrooms

22 Ways to Survive Cold and Flu Season
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New research published in the Journal of the American College of Nutrition offered evidence of their immune-boosting powers. People who ate a cooked shiitake mushroom daily for a month showed higher numbers of T cells and less inflammation.

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Turn away from sneezers

22 Ways to Survive Cold and Flu Season
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Sure, you hate to be rude, but moving out of firing range is crucial, says Dr. Phillips: "Germs carried in sneeze particles can travel 20 feet!" If a stranger next to you begins achooing or coughing, excuse yourself and scoot to another seat. All you need to say: "I'm sorry—I always catch colds really easily."

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Quit touching your lips

22 Ways to Survive Cold and Flu Season
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You might as well lick a restroom door (ick). "Not touching your face greatly cuts your odds of getting sick," says Margarita Rohr, MD, an internist at NYU Langone Medical Center. But that's easier said than done: The average person puts a hand on her mouth or nose more than three times an hour. To break the habit, try sitting on your hands when they're idle.

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Score regular sleep

22 Ways to Survive Cold and Flu Season
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Take advantage of longer nights and log enough shut-eye. A study published in the Archives of Internal Medicine found that subjects who slept for fewer than seven hours were nearly three times as susceptible to colds as people who slept for at least eight hours.

For more ways to survive cold and flu season, click here.

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    1 of 7 Eat yogurt for breakfast
    2 of 7 Crack open a window
    3 of 7 Have some mushrooms
    4 of 7 Turn away from sneezers
    5 of 7 Quit touching your lips
    6 of 7 Score regular sleep
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