Keeping the immune system supported every day, not just during cold and flu season, can help protect the body against future colds.To do that, Schwartz suggests sleeping eight hours each night, staying hydrated, moving your body regularly, and eating a diet high in lean proteins, healthy fats, and veggies. “I also recommend immune-boosting supplements such as vitamin C, vitamin D, zinc, lactoferrin and probiotics,” she adds.

Stress management is another helpful tool for supporting both the gut and the immune system, so engaging in meditation, yoga, or other stress-relieving techniques may keep a cold at bay.

Avoiding unnecessary inflammatory foods or drinks is an essential component to offsetting a cold. Things like refined sugars, processed foods, alcohol, and tobacco lower the immune response and will only lengthen the duration of the cold, Schwartz tells mbg.