Settling into the final stretch of the winter months can be tedious, especially when attempting to combat sickness at the same time. Laziness comes with cold weather (we’re all guilty of shirking duties to watch TV in our snuggies) and fighting to not get sick can be easier said than done for too many individuals. Here, INstride, with pediatrician Richard Malone, MD, from Southern Indiana Pediatrics, helps you to figure out how to prevent those symptoms from even showing up.

Lots of Liquids

Drinking seems to be a reversal for improvement considering you have enough fluids streaming through your sinuses, but this simple advice can mean the difference between a healthy and miserable you. Liquids like orange juice, water, and tea are the best ones when it comes down to being healthy. Brewing a pot of tea every night takes all of 10 minutes and can soothe the throat in seconds.

Malone says, “Adults need eight 8-oz glasses of water each day to stay hydrated. During cold and flu season, the water helps flush your system and get rid of any ‘poisons.’”

Good Night, You

Sleep seems like such an easy tip to abide by. In reality, many adults are not getting the rest they need because of their busy lives. Sleeping should be right under “do the taxes” on your priority list

Malone explains, “Lack of sleep can add stress to your body. When your body is stressed, the immune system can’t function at its highest level. A good night’s sleep, along with using stress-reduction techniques during the day, can help your body stay healthy and fight off cold and flu germs.”

Pack Your Produce

Almost every fruit and veggie out there has either vitamin C, beta-carotene, or vitamin E. These three antioxidants are imperative if you want to have a tough immune system. Broccoli, grapefruit, and strawberries contain a high level of vitamin C. Beets, asparagus, and peaches will give you a beta-carotene boost. Pumpkin, peppers, and spinach will provide a nice dose of vitamin E.

Exercise Every Day

It is a myth that exercise during a cold is bad for you. Any form of exercise, it turns out, is the key to preventing a nasty attack on your system. By just moving you are forcing your heart to pump blood faster to your limbs. The better the circulation, the easier it is for the body to produce virus-fighting cells.

Sanitize Soundly

Keeping clean should not be questioned if it’s known that the spreading of a cold or a flu is easiest by direct contact. By cleaning the germs off your hands, you’re not only helping yourself, you’re helping those around you. Surfaces are covered in bacteria so keep some hand-sanitizer handy in your purse or pocket.

Malone agrees, “It’s important to wash your hands often and remember to cover your cough and sneeze with a tissue or your elbow rather than your hands.”