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The common cold is an infection of the upper respiratory tract. Its well-known symptoms include head congestion, sore throat, coughing, headache, fever, restlessness, sneezing, watery eyes and aches and pains. When a cold doesn't clear up within a few days, it can sometimes lead to a more serious illness such as bronchitis or influenza.

There are over 200 viruses that can cause the common cold and the flu, so it is unlikely that anyone is immune to an occassional bout of one bug or another. And because viruses have the ability to change shape and form, it is unreasonable to suggest that a vaccine would be able to prevent all forms of colds and flus in the future.

Healthy adults, it is estimated, get an average of two colds per year. Children generally get more colds due to their immature immune system and lack of sufficient viral exposures to develop immunity.

So, you can sit back and wait for the cold and flu season to invade your respiratory system and then turn to the myriad over-the-counter treatments, or you can arm yourself with a few preventative weapons.

First of all, the best defense against a virus is a strong immune system. Getting plenty of sleep, exercise and fresh air is a sure way to keep up your strength. A healthy diet full of plant-based foods like fresh fruit and veggies will nourish the cells and allow them to better fight off any viral invaders. Avoid consuming foods with refined sugar such as desserts and soft drinks. Sugar actually decreases the immune system by weakening the white blood cells ability to destroy bacteria.

Consider the addition of a well-rounded multi-vitamin to a healthy diet. Extra nutrients such as zinc and Vitamin C are known to boost the immune system and should be included as a part of a daily regimen-especially during the winter season-before the first signs of a cold or flu.

Beyond what you put into your body, consider what you carry on your body-especially your hands. Cold viruses can survive for several hours on hands, tissues and hard surfaces. A healthy person can contract the virus simply by touching a contaminated surface and then touching their mouth or nose. Washing hands with warm, soapy water will eliminate the virus and increase your ability to remain healthy.

Colds and influenza are rarely dangerous in healthy adults 65 years or younger, but to those over age 65, complications from colds and flu are the fifth leading cause of death. If you fall into this age category and are suffering from a cold or flu, contact your health care provider for help or advice.

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