There isn't a sure-fire way to avoid the evil flu bugs buzzing around this time of year, but there are simple, natural ways to increase your ability to repel the nasty critters. Try a few of these suggestions and see for yourself if you have a healthier winter.

Homeopath Alyssa Grant says antibiotics are rarely necessary if people follow simple preventative measures and natural treatments.

"We have a 'fix it once it's broken' mentality in the U.S., but really, it's about keeping it strong so it doesn't break in the first place," says Grant.

Ways to protect your immune system:

Stay away from sugar. This is tough when coworkers share tin after tin of holiday treats, but the fact is, sugar lowers immunities. Strong immune systems thrive on fresh fruits, vegetables, proteins and "healthy" fat found in nuts, olive oil and avocados.

Exercise. Yeah, yeah. We all know this one: try to exercise 30 minutes every day. If you need motivation, take a class, but if the thought of public sweat sessions horrifies you, consider buying home equipment or fitness DVDs.

Ingest immune-boosting herbs. Although some studies show Echinacea does not improve the immune system, other people swear by it. Fresh garlic is good, too, but the rawer the better. When cooking with garlic, add it at the end of the preparation process rather than the beginning to ensure the most nutrients.

Also, American ginseng might prevent respiratory illness when taken for a few months prior to exposure. Elderberries might prevent viruses from attacking healthy cells, and green tea, two or three times a day, might strengthen immunity.

However, if you find yourself already suffering from a cold or flu, here are a few natural ways to treat it:

Vitamin C. Some experts believe taking vitamin C at least once a day will reduce the duration of the flu.

Zinc lozenges. Sold over-the-counter, zinc lozenges may reduce the longevity of a cold or flu, too.

Garlic. Garlic has natural antibiotic effects. For best results, take it in capsule form or steep fresh garlic cloves in hot water for a "garlic tea."

Echinacea. Like garlic, Echinacea might work proactively as well as once the symptoms set in.

Neti pots. These ceramic or glass pots provide nasal irrigation that in turn provides sinus health. Oprah Winfrey swears by these.

Rest, rest, rest. Sleep is the best way to fight off illness. It's not easy to clear the schedule, but a couple days of serious downtime can spare you from weeks of lingering symptoms.

"Health is something we take for greanted until we don't have it," says Grant. "It's important to do what we can to protect ad heal the body without pumping it full of chemicals."