(NewsUSA) - There's no cure for the winter cold or flu, but that doesn't mean that Americans should resign themselves to suffering and sniffles.

The best treatment for colds? Prevent them. Here are some tips to keep from getting sick this winter:

- Get plenty of rest. You might know to take it easy when you're actually sick, but forming an eight-hour-a-night sleep pattern can better prepare your body to fight disease. The immune system uses sleep to repair and reinvigorate itself, so missing out makes you more susceptible to illness.

- Eat a healthy diet. Taking a multivitamin can be a good strategy, but some studies suggest that eating whole fruits and vegetables does the body the most good. If you hate your vegetables, start off the day with a green smoothie. Mix a dark green vegetable, like spinach, with frozen bananas, berries and yogurt or silken tofu. You will get immune-boosting nutrients without actually having to taste your green vegetables.

- Use herbs. Many herbs have health-supporting properties, so consider using all-natural products to keep your immune system strong.

- Exercise. Moderate, frequent exercise makes immune cells circulate faster through the body, so they quickly find and destroy foreign cells. Runners often report experiencing fewer colds after they start training.

But heavy training actually lowers immunity, so there's no need to start preparing for triathlons. Thirty minutes of brisk walking a few times a week can reduce stress, improve cardiovascular health and help you avoid colds.