With winter in full swing, more and more of us are suffering from colds. We all know the unmistakable first symptoms - a scratchy, dry throat followed by sneezing. But while we can all recognise the signs, there's no total cure - mainly because there are around 200 different viruses that cause colds. That's why the best science can offer so far is tips on prevention and effective relief of symptoms. Take a look at the advice from Healthy Times to help boost your defences against illness this winter. Keep your cold at bay Keep washing your hands. Cold and flu bugs can survive on surfaces for several hours and the viruses tend to enter the body through your eyes, nose and mouth. Research shows that hand washing can reduce the spread of colds within families. Dispense paper tissues to anyone coughing and sneezing and get them to bin the tissue straight away after use. Each time you chough or sneeze you project up to 100,000 infected droplets around you, so containing them within a hanky can help halt the spread. Wrap up warmly. Granny was right after all - research at the Common Cold Centre shows that getting chilled makes you more likely to get sick. Volunteers whose feet were chilled in icy water for 20 minutes were more likely to develop cold symptom in the next few days than those with their feet in an empty bowl. Experts think that getting cold reduces your immune defences, allowing infections to take hold. Strengthen your immunity. A healthy, balanced diet and regular, moderate exercise will help keep your immune system strong. Get plenty of sleep as there's evidence that sleep deprivation can affect immunity and leave you more prone to infection. When a cold strikes Drink plenty of water and other fluids, particularly warm drinks, to help thin mucus. Have a hot bath - the steam can relieve a blocked nose and raising your body temperature will help get rid of the virus. Have a steam inhalation - fill a bowl of water with boiling water, put a towel over your head and inhale the steam to help clear your sinuses and your head. Hot honey and lemon can sooth a sore throat and cough, while gargling with salt water will relieve a sore throat.