Of all the health topics I’ve discussed both with my patients and on my website, few are as universal as cold and flu prevention. And while it’s true that some are more vulnerable to these illnesses than others, there’s no doubt that we’re all at higher risk when the winter rolls around—whatever your age, gender, or health status might be.

It’s easy to consider the occasional cold or flu to be an inevitable fact of the season. But though this threat resurfaces year after year, it doesn’t mean that you’re powerless against it. In fact, there are quite a few steps that you can take that will build up your defenses, naturally and effectively.

That’s why I’ve compiled this short report for you—to help you prepare your body to withstand each approaching cold and flu season. The solutions I’ll cover are simple, and all of them will ensure that your immunity is in top form, no matter what germs and viruses might be making the rounds.