We want to help you avoid it like the plague (pun intended). Your muscles aren't the only things that need training. Our immune system is our body's defense team, made up of cells, tissues, and organs. When your body is threatened by a cold or flu, you want to make sure that your immune system is ready for battle. Here are our top six tips for keeping you one hundred percent:

Stay fresh & clean

It isn't the nicest thing to think about, but there are germs all around us. Proper hygiene is always key, but are more crucial during this time of year. An easy way to keep the nasties at bay is to constantly wash your hands during the day. Avoiding putting your hands on and close to your face is also recommended.

Move your body

In any way, shape or form. If you're feeling up to a hard session, head to the gym and move some weight around. Feeling some of the SADs? Call up a mate to do a quick walk and chat. Stuck at your desk all day? Go for a quick walk around the block or make an effort to take the stairs. Regular exercise has been proven as an obvious health benefit, so make an effort to move your body every day.

Sleep & rest

We get it. FOMO can be so real, but you should always put your wellbeing first. We won't call you selfish – pinky promise. Making sure you get an adequate amount of down time and sleep can be detrimental, as sleep is how your body recovers and gets ready for the next day. This isn't just helpful physically, but mentally as well. Lack of sleep can mess with your hormones, which can cause the brain-fog or hangriness we can all relate to. We all grew up being told to sleep a minimum of eight hours, but that isn't necessarily the case. Find your happy medium and stick with what works best.

Drink water

Water is the essence of wetness… Okay, in all seriousness, your daily water intake is incredibly important. The human body is around 60% water, which contributes to endless bodily functions. It helps manufacture hormones in the brain, regulates body temperature, lubricates joints, aids in digestion, helps deliver oxygen and flushes waste from the body – just to name a few. So, you can see why dehydration can quickly cause some instability. If you're feeling slightly off, check in and make sure you've been staying hydrated. *Hot tip - before that cold kicks in, try this bevi to keep you in tip-top shape: Ingredients: -Lemon (sliced and squeezed for juice) -Honey -1 TBS of apple cider vinegar -Hot water Method: -Bring water to a boil and add all of your ingredients into one mug -Enjoy

Focus on whole foods

Our bodies are remarkable things that respond well to proper fuelling. You can't deny that the satisfaction you get from a Macca's meal even compares to that of a healthy and nutritious option. Focus on whole foods, greens and seasonal produce that can be found at your local farmer's market. Fermented foods such as sauerkraut, kimchi and kombucha are rich in probiotics, which pimp out your gut health. Also, reach for ingredients like pineapple, sweet potato, ginger, turmeric and garlic, which are known to support your immune system.

Listen to your body

The most important tip is to stay tuned in to what your body is trying to tell you. Maybe you need to shut off your phone or leave it outside of your room for a proper night's sleep. You may need more time to socialize or to indulge with a glass of red wine. Or, it could be time to treat yourself to a massage or opt to stay in with a bath and good book. Keep stress to a minimum and recognize what is within your control. Whatever the case may be, try and stop comparing your needs to others'. Our bodies are in constant communication with us and it's our job to interpret and action it.