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Who can afford to have a day off work or mum duties? Not us! Dr John D’Arcy, medical editor on Sunrise, shares provides his top 10 tips for preventing the cold and flu this winter.

1. Wash your hands because cold and flu viruses are spread by direct contact with the bugs. They can live outside the body for many hours and a wash with soapy water for 15 seconds and proper drying does the trick.


2. Never cough or sneeze into your hands. That’s looking for trouble. You should always use a tissue when you’re sneezing. Remember the simple 1-2-3 message: Catch it in a tissue, bin it and kill it with a wash or an antibacterial wipe.


3. Keep away from family and friends with a cold!


4. Hands away from your face. The bugs enter your system through the eyes, nose and throat. Put a road block to that access.


5.Chicken noodle soup is a good idea. Apart from the importance of keeping well hydrated and making sure your metabolism is well flushed there may be some immunological strength in the soup.


6. Eat a healthy balanced diet, especially red, green and yellow coloured veggies which are full of powerful antioxidants to battle the bugs. Make sure your kids also enjoy three serves of dairy a day.


7. Get enough sleep. Sleep reduction upsets immunity and increases the risk of becoming infected.


8. Don’t expose your children to tobacco smoke. It frazzles the immune system as well as drying out their airways and increasing the risk of infection.


9. Stop watching TV and swap it for exercise in the garden. Any exercise that makes the heart beat faster and the lungs work more efficiently will help!


10. Remember that warning? If symptoms come on, persist or get worse, see your pharmacist or doctor.