Here are some easy tips to prevent yourself from catching a cold this winter:

•Boost your immune system（免疫系统） with daily supplements.

•Take zinc （锌）daily. If you already have a cold or think that you are getting sick, take it three to five times a day. It will shorten the duration of the cold and lessen its severity.

•Take vitamin C, it widely known to strengthen the immune system. Larger doses will not harm you since vitamin C is water soluble（可溶于水的）.

•Always take vitamins and minerals with food in your stomach, or you will suffer from nausea（反胃）.

•Take Echinacea（紫锥菊） in tea or capsule form（以胶囊的形式服用） This herb also strengthens the immune system.

•Eat and drink food and beverages that support the immune system.

•Drink green tea daily. It is refreshing and contains antioxidants（抗氧化剂）. So does black tea.

•Eat pomegranates（石榴）, or drink pomegranate juice. They also contain antioxidants. Berries（浆果类）, grapes, and red wine also contain this antioxidant, but in lesser concentration. Pomegranates are also favorable because they are in season during cold season.

•Practice yoga. Practice yoga at least once a week. Yoga has been a hot topic in scientific research. Scientists have found that the regular practice of yoga significantly improves the immune system. Not only does it undo the damage to your immune system brought on by oxidative stress (caused by overexertion), but it also increases the capacity of cells to store antioxidants. Beginner’s yoga is easy and painless. And you do not need to join a class in order to practice yoga, there are great resources online.

•Get plenty of sleep. Sleep deprivation greatly taxes the immune system. Get in a solid seven to eight hours of deep sleep. If you are getting sick, rest is your best bet.

•Drink water and herbal tea.  Dehydration （脱水）causes the majority of headaches and leads to congestion. If you like a little heat and flavor, herbal tea is just as healthful as water. Chamomile tea （甘菊茶）soothes inflammation from a sore throat and rose hip tea is a tasty source of vitamin C. I highly suggest eight to ten glasses a day. Do not drink milk. Milk increases phlegm （痰；粘液）production.