Winter's here again, and there's still no cure for the common cold, sadly. But with a bit of preparation, you can help reduce the severity of common cold symptoms and your cold may become a mere sniffle.

Here are some basic tips to prepare for winter and get your body fighting fit for the cold season.

Outside and inside

It can be harder to stay active once the gloom sets in, but it's extra important to get outdoors in winter, not just for the exercise, but to maximise exposure to the sun. The sun's rays promote the production of vitamin D, which is important to support healthy immune system function. So, get outside and take care of your insides.

While you may not be able to avoid that sneeze in the face from a stranger this winter, you can make sure you’re keeping your immune health in mind when preparing your meals.

Make sure to cram in lots of fresh fruit and veggies. Increase your intake of healthy greens, like broccoli and spinach, and citrus fruits, such as oranges and grapefruits, which contain high levels of vitamin C to help support healthy immune function.

Consider a nutrient-rich diet packed with fibre and nourishing vitamins and minerals. Also, try to consume a diverse mix of wholegrains, protein and dairy.

Primed for probiotics

Another way to support your body's immune system is the use of probiotics. Probiotic supplements can also help to support microbiome health, the complex mini ecosystem inside our bodies.

Life-Space Immune Support Probiotic contains the probiotic strains Lactobacillus plantarum HEAL9 and Lactobacillus paraca-sei 8700:2, which may help reduce the duration and severity of symptoms of your common cold.

Life-Space Immune Support Probiotic also contains zinc, which supports healthy immune function.

The big bedroom turn-off

A good night's sleep is important for assisting your winter defences. But if you're having difficulty sleeping, you're not alone.

For all the convenience of our smartphones and tablets, they aren't helping us in the bedroom. The blue light emitted by our screens can suppress the production of melatonin, the hormone which tells our bodies when it's time to get some shut-eye.

If you must use your devices late at night, there are apps designed to reduce blue light, but for the best night's sleep, switch off your screen at least half an hour before you turn in.

Another tip for good sleep is keeping to a regular schedule. Try to get up at a fixed time every day, even on the weekend. And don't go to bed unless you're ready to sleep. If you save your bed for the important things in life—sleep and sex—your body will thank you.

Always read the label. Follow the directions for use. If symptoms persist talk to your health professional. Supplements should not replace balanced diet.