The latest Government figures show that flu and bronchitis are still widespread across the country, although infection rates have fallen slightly in the last week.

The overall incidence rate in England and Wales for what the Department of Health calls "influenza-like illness" has decreased from 51 per 100,000 in the first week of 2009 to 44.3 per 100,000 in the second, although this is well above normal levels.

The rate for acute bronchitis has also decreased from 202.3 per 100,000 in week 01/09 to 182.7 per 100,000 in week 02/09.

Gloucestershire GP Dr Dawn Harper says: "Cold and flu germs are rife and bugs released from a sneeze can spread up to 9ft. Germs can even remain virulent for up to 24 hours in a used tissue."

So if you're full of the sneezes right now, she recommends that you throw used tissues in the bin as soon as possible and then wash your hands.

Other tips include:

* Open windows to increase ventilation and reduce humidity (this will reduce the risk from airborne viruses).

* Make sure you get enough sleep every night.

* Eat a balanced and nutritious diet – a well-nourished immune system is better able to fight off infections.

* Make sure you exercise regularly to boost your body's immunity, the natural defence mechanism against viruses.

* Stop smoking and avoid second-hand smoke. Cigarette smoke is a respiratory irritant that only makes your symptoms worse.

* Avoid travelling if you have a cold as this increases the risk of spreading germs to other people.

* Consider using anti-viral tissues. Tests have shown that Kleenex Anti-Viral tissues will kill 99.9 per cent of the following viruses in the tissue within 15 minutes: influenza A and B, rhinoviruses type 1a and 2 (the leading causes of colds) and respiratory syncytial virus which causes lower respiratory infection in children.

Meanwhile, keep your ticker in shape this year with these top 10 tips from the British Heart Foundation.

The foundation's Dr Charmaine Griffiths says: "Try to make small changes that can be sustained throughout the year, and this time next year your heart will thank you for it."

* Stub it out. This is one of the most important favours you can do for your health. Only eight hours after quitting smoking, the nicotine and carbon monoxide levels in your body are reduced by half.

* Fit in fitness. Aim to do 30 minutes of exercise at least five times a week. You don't have to climb a mountain – a brisk walk will do the job.

* Shed the pounds. Reducing your weight by just 10 per cent helps lower your overall cholesterol level as well.

* Count your steps. Get a pedometer and count your usual daily steps. Aim to increase every day by 10 per cent until you reach 10,000.

* Cut the fat. Cut your intake of saturated fat which can clog your arteries. Even small changes to your diet – like switching from full fat to semi-skimmed milk – can help while retaining all the calcium in dairy produce.

* Get fruity. Fruit and vegetables are packed with antioxidants that help protect your heart from damage. Eat five portions of fruit and veg each day.

* Cut down on salt. Many of us each too much salt, which can lead to an increase in blood pressure and put a strain on your heart. In a few weeks, your taste buds will have adjusted and your blood pressure will be lower.

* Chill out. Too much stress isn't good for our hearts. Put aside a regular time to do something relaxing such as a leisurely soak in the bath or going for a walk.

* Something fishy. Boost your heart health by topping up with Omega 3. Make sure you eat two portions of fish a week, one portion being oily, or opt for linseed if you are vegetarian.

* Balance the booze. There is some evidence that in moderation some drinks, such as red wine, might be beneficial for your heart. Cut down on your intake overall and try to alternate a glass of alcohol with a soft drink and your head will thank you as much as your heart.

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