If you have kids, chances are you’ll have at least one sizeable cold this year. If you’re lucky, you’ll dodge the flu all together. University of Arizona scientists have found that when someone is sick in an office, it takes only four hours for surfaces like coffee pot handles, copy-machine buttons and the fridge door to show traces of infectious virus. EWW! Considering that the 2014-2015 flu season was one of the worst on record—it even reached epidemic status—it’s well worth arming yourself against aches, cough, fever and general misery.

Sometimes coming into contact with germs is unavoidable but there are always ways you can stay ahead of the game:

Get Your Flu Shot: Seems like a no brainer, right? The flu shot is your single best defence in contracting the flu. Most doctors offices and local clinics offer them throughout the year. Do it, or suffer the consequences. Salmon Falls Family Health is offering Adult Flu Clinics on Monday, October 12 & Thursday, October 15 for established patients.

Wash Your Hands: Another no brainer. It’s easy to forget this important defence against cold and flu virus but it’s also another simple and effective way for germs to die a quick death before reaching their target destination, aka: you.

Exercise: Maintaining a regular exercise routine is a great way to boost your immune-system, which can prevent cold bugs you do catch from making you sick.

Get your Zzz’s: Going to bed early to ensure you get your 8 hours, or more, will also keep your immune system in tip top shape.

Eat Healthy: We all slip and head for the junk food instead of the salad but making sure you get plenty of vitamins through a healthy diet is key to helping your immune system go strong. Try to avoid a sugar overload. Instead, snack on fruit and veggie sticks with peanut or almond butter.

Carry antibacterial wipes: You never know what’s lurking on shopping carts and gas handles. Better to give those a quick wipe down before getting your shopping on then regret it the next day. I don’t leave home without mine!