If you are sick and tired of getting the flu or a really bad cold each year, follow some practical advice to try to avoid being felled by germs this season.

A flu shot should be your first line of defense, especially if you're at high risk. Vaccines are recommended for young children, pregnant women, seniors and those with chronic medical conditions. However, remember that your immune system takes a few weeks to develop flu-fighting capability.

Here are some other commonsense preventive measures from Dr. Jeff Robertson, chief medical officer for Regence, the largest notfor-profit health insurance carrier in the Northwest:

•Get enough rest and exercise. Eat a balanced diet, including plenty of fresh fruits and vegetables. Good nutrition, including foods rich in vitamins A, C and E, helps support a healthy immune system. Examples of such foods include citrus fruits, green vegetables, nuts, carrots and tomatoes. Be sure to drink plenty of fluids.

•Keep your distance from people displaying cold symptoms like sneezing and coughing.

•Wash hands often. If no sink is available, use alcohol-based hand wipes or sanitizing gel. Keep gel or wipes in the car, children's backpacks, purses or briefcases. Some hand wipes are not alcohol-based and won't be as effective, so read labels carefully.

This story is provided by State Point Media.