This year has been one of the worst for cold and flu in recent history, according to medical experts (and moms!). But this fact doesn’t mean that your family is sentenced to the sniffles for the remainder of the season.

While it’s impossible to banish the viruses that cause cold and flu, you can limit your family’s exposure to them at home. We sorted through the research to find the smart ways you can protect your clan.

1. Disinfect surprising surfaces.
After someone gets sick, you’re diligent about washing the sheets and spraying down the coffee table, but don’t forget to clean all the common spaces. Scientists at the University of Virginia discovered that some of the most-infected areas in the home included fridge handles, doorknobs, remote controls, light switches, bathroom faucets and dishwasher handles. Since viruses can live on surfaces for up to eight hours, it’s smart to do a deep clean of your home.

2. Choose the right cleaners.
To effectively kill those flu-causing viruses, look for wipes labeled “anti-virus.” According to British researchers, these sanitizing wipes are more effective than the garden varieties. If you’re on a budget, pick up a disinfecting spray. Or whip up a solution on your own from bleach or vinegar, both of which are proven virus-killers. (Just don’t mix the two ingredients together.)

3. Start a hand-washing rule.
It’s no secret that scrubbing up is the No.1 way to fend off the sniffles. Teach your children how to wash up properly with soap and water, making sure to scrub all surfaces (don’t forget beneath nails, between fingers and on the backs of the hands) for at least 20 seconds. Then make sure that every member of your family hits the sink as soon as they enter the home; after bathroom breaks and sneezes; and before meals.

4. Run a humidifier.
Cold and flu viruses thrive in chilly, dry atmospheres, reports a study published in the journal Proceedings of the National Academy of Sciences. Running a humidifier adds moisture to the air, which may deter the spread of those germs. Bonus: The added moisture keeps your nasal passages from drying out, so you can breathe easier.

5. Set out the tissues.
Just one sneeze can spray cold and flu infected droplets six feet! To prevent the spread of germs in your home, teach your little ones how to sneeze into their elbows or a tissue. And don’t forget to remind them to immediately toss those used tissues into the trash.

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To keep your family healthy and safe this flu season, it's important to know all you can about the flu. Here are seasonal flu fundamentals on everything from symptoms to prevention.

Who's at Risk: Young children and people over 65 are most likely to contract the virus.

Symptoms: The flu virus usually triggers fever, cough, runny nose or congestion, and body aches.

Red-flag Warnings
Most people with seasonal flu get a mild illness that might make them feel miserable for a few days but isn't life-threatening. But it's important to watch for red-flag warning signs that suggest a person is developing severe complications.

In children, look for fast breathing or breathing difficulty. Also, act fast if skin appears bluish or the child has a fever with a rash. Failure to wake up or interact, and extreme irritability are also warning signs. In addition, symptoms that improve but then return with fever and a worse cough need immediate attention.

In adults, red flags include breathing difficulty, pain or pressure in the chest or abdomen, sudden dizziness, confusion, or severe or persistent vomiting.

Prevention
The flu virus is transmitted through tiny amounts of mucus released when you talk, sneeze or cough, explains Dr. Robert W. Frenck Jr., professor of pediatrics in the division of infectious diseases at Cincinnati Children's Hospital Medical Center. You can prevent the spread of both flu viruses by developing these healthy habits:

• Wash your hands. Several times a day, wash your hands with soap and water, especially before eating. If you don't have sink access, use an alcohol-based hand sanitizer.
• Cover your cough. If you feel the urge to cough or sneeze, cover your mouth with a tissue and then throw the tissue away. If you don't have a tissue handy, cough into your elbow.
• Stay home. If you get sick, plan on staying home for four days, or until the fever has been gone for 24 hours without the aid of fever-reducing medication.
• Get vaccinated. "Vaccination is the best way to prevent seasonal flu," says Dr. Davis. To find flu vaccination clinics near you, contact your local or state health department.

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Mothers usually know best. But your mom may have led you astray with a few pieces of her sick-day advice. Parents often ask my opinion about a piece of cold and flu info they've heard and practiced for years. But in reality, science proves that some longstanding beliefs simply aren't true. Here are three myths that I hear often in my practice … and the truth behind each one. Read on; you just might be surprised at the truth behind cold and flu myths!

Cold and Flu Myth No. 1: Cold weather can make you sick.
The truth: Going outside in chilly weather without a jacket or with a head of wet hair isn't likely to cause the sniffles. In one study published by the journal Family Practice, people were exposed to the cold virus and asked to stand in rooms of varying temperatures; all groups had virtually the same rate of infection, no matter if they were freezing or toasty.

The fact that colds and the flu are more common in winter is likely because we tend to spend more time indoors when it's cold outside, which increases our chances of coming into contact with sniffling people or contaminated surfaces. Protect yourself and others by always covering your sneezes with an elbow or a tissue and making sure to frequently wash your hands.

Cold and Flu Myth No. 2: Milk can increase mucus production.
The truth: If you're not lactose intolerant, you can drink milk and eat yogurt when you're under the weather. An Australian study, which required 60 volunteers to consume varying amounts of dairy when they were sick with a cold, found no significant connection between milk intake and phlegm production.

Cold and Flu Myth No. 3: Green mucus is a sign of a sinus infection.
The truth: The color of your child's mucus doesn't necessarily mean that he needs antibiotics: Green or yellow mucus just means that that phlegm has been lingering in the nose longer, which can occur with viral infections like a cold. But if the mucus is a color other than greenish-yellow or continues for more than 10 days, it's time to see the doctor.

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Your little one is coughing, sneezing and asking for comfort. How can you tell a cold from the flu? Knowing the difference between the two is important for any parent.

Although colds and the flu are both respiratory illnesses, they're caused by different types of viruses. The problem is that colds and the flu share symptoms, like coughing and sneezing. But I've listed a few ways to distinguish between the two. Keep in mind that every child is different. If you're worried about him or her, don't hesitate to call your pediatrician.

How can I tell if it's a cold? 
Colds are generally milder than the flu and usually last for about a week. Children typically develop a sore throat. The cold is more likely to cause sinus symptoms -- such as a runny nose, sniffling and sneezing -- followed by a cough. Kids can also present a low-grade fever, which is usually around 100 F. The symptoms of the flu also generally last longer -- up to two weeks -- than the symptoms of a cold, which usually last three to seven days.

How can I tell if it's the flu? 
More severe than a cold, flu symptoms tend to come on quickly: Your child can feel fine one day and horrible the next. The main symptom of the flu, however, is a fever. Kids can get a high-grade fever of up to 106 F. (Click here to learn more about when to call the doctor for a fever.) Other telltale signs include a dry cough, body aches and an overall feeling of fatigue.

What's the best way to treat the viruses? 
If your child has the flu, and she or someone in your home has a compromised immune system -- an infant, a senior citizen, or someone with a chronic illness -- call your pediatrician right away. Your doctor will want to prescribe an antiviral medication, which is most effective when taken 48 hours after onset. This can help prevent the spread of the flu, which can cause potentially dangerous complications, like pneumonia.

Otherwise, you can treat both illnesses the same way: Make sure that your child gets plenty of rest and fluids. You can use a fever-reducing medication, like acetaminophen, to bring down his or her temperature, as well as OTC meds to relieve symptoms.

If your child experiences respiratory problems and has trouble breathing, has a fever that lasts more than three days, or doesn't seem to be getting better with time, call your doctor. You want to make sure that he didn't develop a complication, such as pneumonia or a sinus or ear infection.

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The best offense is a good defense. It's a saying that holds as true for football as it does for cold and flu season. But fending off colds doesn't just mean reminding your kids to wash their hands."How much you sleep, what you eat and how you spend your free time all play a role in having a strong immune system," says Dr. Alan Greene, a clinical professor of pediatrics at Stanford University School of Medicine and an attending pediatrician at Packard Children's Hospital in Palo Alto, Calif. Follow this eight-step plan to keep your little ones -- and you -- healthy, happy and sniffle-free.

Scale back on sweets.
According to the American Heart Association, the average American gets about 22 teaspoons of added sugar in one day -- more than three times the amount the organization recommends. Not only can an excess of the sweet stuff pave the way for weight gain, but it can also wear down the immune system."Refined sugar causes blood sugar spikes, which compromise white blood cells, the body's first line of defense against colds," says Greene. To scale back, swap out your kid's soda for water and offer fruit instead of candy. The American Heart Association advises that children ages 4 to 8 who get about 1,600 calories a day should limit their sugar intake to 3 teaspoons -- or 12 grams -- a day.

Clear the air.
Here's another reason to protect your child from secondhand smoke and chemical-based household cleaners:"These pollutants damage cilia, the tiny hairs in your nose that help block viruses," says Greene. Declare your home and car smoke-free zones, and use gentler cleaners -- or save the serious scrubbing for the times your kid's in day care or on a playdate.

Let 'em laugh.
When life gets hectic, it's sometimes simpler to rush through your day without cracking a smile. But taking time to have fun and giggle with your family is crucial for your well-being. In fact, research from Japan's Osaka University Graduate School of Medicine found that watching funny movies boosts the production of the body's natural cold- and flu-killing cells. Try having a tickle-fest, or pop in a chuckle-worthy DVD.

Serve some bacteria.
The good kind, that is! “Probiotics strengthen the immune system," says Greene."The trick is giving your child enough of these friendly bacteria." He recommends looking for a product with 5 to 10 billion units from more than one strain of probiotics, such as a combination of lactobacillus and bifidus regularis. Most yogurts contain 1 billion units per serving, so consider stocking up on fortified juices too.

Stress less.
Too much tension can trigger the release of cortisol, a stress hormone that dampens your body's defenses, says Greene. Of course, it's impossible to rid your child's life of all stresses, but teaching him coping techniques can help him better deal with them. The next time he seems anxious, have him lie down with one hand on his tummy. Ask him to take deep breath; his stomach should push against his hand when he inhales and move away when he exhales. Eventually, he'll learn to take these "belly breaths" when he's feeling frustrated.

Get moving.
Freezing outside? Resist the temptation to camp out in front of the television. Staying active provides a number of healthy benefits, including a stronger immune system. According to a recent study published in the British Journal of Sports Medicine, people who worked out five days a week came down with 46-percent fewer colds than their couch-potato counterparts. So bundle up and go on a family walk or create an indoor obstacle course.

Have a set bedtime.
Researchers at Carnegie Mellon University found that people who logged more quality shut-eye were five times less likely to get a cold than those who tended to toss and turn. Experts recommend that children younger than 12 should log 10 hours of sleep a night, one- to three-year-olds should get 12 to 14 hours, and those younger than 1 need 14 to 15 hours. To help put your little one -- and colds -- to bed, create an evening ritual that signals it's time for sleep, like reading a favorite book or doing a few easy stretches.

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