Winter is here, but that doesn’t mean your best companion should be a box of tissues. Instead, strengthen your immune system now, to sidestep the bugs you cross paths with in the near future. Even if you do get sick, a stronger immune system means you’ll recover faster.

A good germ-fighting foundation starts with these three basic techniques that most of us have heard about since childhood:

1. Wash your hands. Scrub with soap for a good 20 seconds–especially after using the bathroom, before eating, or after being around someone who is ill.

2. Keep mucous membranes moist, so they can better block viruses from entering the nose, eyes, and mouth. Drink plenty of water, wear lip balm, and use a humidifier during cold, dry weather.

3. Get enough sleep. Most people need seven to nine hours a night. You’ll know you’re well rested if you don’t need an alarm to wake up in the morning.

Here are a few more tips to help you through the flu and cold months:

Give gargling a go
Gargling daily with plain water cuts your chances of coming down with a cold–and if you do get sick, the symptoms will be milder. Hard to believe that simple tap water can do all this, but a clinical trial involving 300-plus garglers during two winter months proved it. Gargling thrice daily reduced common colds by 36 percent, presumably because the gargling action thwarts the ability of viruses to take hold and multiply.

Switch to green tea
Green tea stimulates the immune system to fight off germ invaders. The polyphenols in green tea also go after infectious agents in specific ways, damaging bacteria’s cell membranes and interfering with the ability of viruses to enter human cells. So try skipping jittery coffee drinks and sip two (or more) cups of green tea daily throughout the cold season.

Check out homeopathic “flu shots”
Getting a conventional flu shot makes some of us squeamish; there’s a small risk of side effects like soreness, fever, headache, or even a rare but life-threatening allergic reaction. In her Easton, Maryland, private practice, Molly Punzo, MD, often recommends Influenzinum, a milder, homeopathic version that’s made from each year’s synthetic flu vaccine–but in such minute quantities, there is no chance of adverse reaction. “Take monthly doses of 30C or 200C when the flu season begins,” she says. “And take it more frequently should the flu become prevalent in your area or immediate social or family network.” (To patients with high-risk conditions such as heart disease or asthma, she recommends getting the conventional flu shot, as well.)

Try contrast hydrotherapy
Practicing this simple technique during your morning shower can strengthen your qi (or vital force) by stimulating circulation, says Laurie Steelsmith, ND, LAc, author of Natural Choices for Women’s Health (Three Rivers Press, 2005). First, get the water as hot as you can tolerate. Let it splash down your spine while counting to eight (the one-one-thousand, two-one-thousand method works best). Then quickly turn the shower to cold and count to eight again. Alternate hot and cold at least three times, ending on cold.

De-stress
Stress–whether physical, emotional, or mental–is a major drain on immune power. Incorporating stress management into your daily life is a great way to keep immunity on track; and to feel better overall. The options range from yoga and tai chi to moderate exercise or writing in a journal. Even 10 minutes of daily sitting meditation can be a powerful tool to calm nerves and promote health. You can also try spending a few minutes a day visualizing a vital and effective immune system.

Take American ginseng
American ginseng (Panax quinquefolius) provides a one-two punch: It boosts immunity and helps fight off viruses. In one recent study, 323 healthy people took 200 mg daily of an American ginseng extract (or a placebo) from November through February (Canadian Medical Association Journal, 2005, vol. 173, no. 9). Compared with placebo takers, ginseng users had fewer colds and reported fewer “sick” days. Try taking capsules or tablets providing about 2 grams of dried root powder daily or 3 to 5 ml of tincture three times a day. Benefits should kick in within a week or two of starting supplementation; continuous use is quite safe.

Balance your workout
Regular, moderate exercise is another cornerstone of a well-running immune system. Even a daily brisk walk could dramatically cut your number of sick days during an average winter season. On the other hand, you can get too much of a good thing. Prolonged and intense exertion (not the type an average person would engage in, but rather training associated with marathon preparation, for example) can impair immunity for up to three days after an especially strenuous bout. So if you’re in training, aim to get 500-1,000 mg of vitamin C and 100-400 IU of vitamin E, to help your body recover as quickly as possible.

Don’t forget your multi
Almost every vitamin and mineral aids proper immune function; a high-quality multivitamin/mineral supplement provides a great immune-boosting base. Make sure your multi contains between 100 percent and 300 percent of the recommended daily intake (RDI) of key building blocks such as copper, selenium, zinc, and the B-complex vitamins.

Get the giggles
Funnily enough, humor and laughter actually bolster immune function (Journal of Psychosocial Nursing and Mental Health Services, 2004, vol. 42, no. 3). Laughter clubs are sprouting up everywhere–more than 5,000 in 40 countries. Why not find one near you? Or just rent a silly movie and laugh yourself healthy.

Oregon-based freelancer Victoria Dolby Toews, MPH, is the author of User’s Guide to Sexual Satisfaction (Basic Health, 2003) and User’s Guide to Glucosamine and Chondroitin (Basic Health, 2002).

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