As you have been out and about lately, you might have noticed more people coughing, sniffling and sneezing than usual. It’s proof that cold and flu season has officially hit, but there are ways to avoid falling prey to a cold or the flu this season. Dr. Juan Fitz, co-medical director of Covenant’s Emergency Department, and Dr. Ray Smith, family practitioner with Covenant Medical Group, recommend the following tips to protect you during cold and flu season.1. The most important thing to remember is wash your hands!• Cold viruses exist in nasal fluid of sick people that can be passed along from their hands touching their face.• Cross-contamination occurs through shaking hands, touching doorknobs, phones, countertops, computers, money, TV remotes, elevator buttons, sharing drinks, etc.• Use hand sanitizer until you have access to soap and water. Those traveling on airplanes should consider purchasing sanitizer wipes to carry on board the plane.2. Staying hydrated and eating well will help fortify your immune system.• Chicken noodle soup with lots of veggies can diminish inflammation responsible for runny noses and congestion.• Yogurt contains probiotics, healthy bacteria that repopulate the stomach with friendly bacteria.• Oats and barley are a type of fiber that boost immunity, speed up wound healing and may help antibiotics work better.• Garlic is an ingredient that helps fight infection and bacteria making it less likely to catch a cold.• Mushrooms increase the production of white blood cells for a healthier immune system.3. Regular exercise• Some exercise may make you feel better, but don’t overdo it. Working out more than 90 minutes can weaken your immune system. Try 30 minutes of cycling or a brisk walk.4. Supplements• Omega-3 can increase airflow to protect lungs from cold and respiratory infections and increase cells that fight flu by eating up bacteria. • Vitamin D produces a protein with virus-killing qualities that may boost immunity and help prevent colds.• Cold-FX taken when you feel sick will help reduce the duration of your symptoms by a day or two. Cold and flu symptoms typically last 10 to 14 days.• Zinc can slow the multiplication of the virus in the nose and throat shortening colds. Zinc lozenges are good for sore throats. Be careful not to take more than 50 mg daily.• Airborne is a good option for people traveling a lot. Be sure to stay hydrated, avoid alcohol and continue using sanitizer wipes throughout your travels.