Catching a cold may not seem like a big deal. Except, colds further weaken compromised immune systems, making you susceptible to longer illness, or other diseases.

The most common cause of weakened immunity is nutritional deficiency, not exposure to someone with a cold. Yet diet alone often can't provide necessary nutrients for cold defense. Choose a natural daily multi-vitamin for an extra boost.

Processed sugar dramatically weakens the immune system. Within just 30 minutes of eating sugar, your immunity remains depressed for more than five hours afterward. For improved immunity eat no more than 15 to 20 grams of sugar in any three-hour period, preferably less.

Echinacea is effective for both treatment and prevention, and is the subject of over 900 scientific studies on human immunity. Echinacea can help reduce catching a full blown cold by 60 percent, and the sooner you take it, the better it works. There are many ways to consume echinacea, from supplements to teas to tinctures.

If you've already got a cold try making ginger root tea. Pour 4 cups of water into a pan and add eight quarter-sized slices of ginger root. When it boils turn down the heat to simmer for 20 minutes and strain. Add honey or lemon and drink the tea throughout the day. Clear sinuses by adding 1/8 to 1/4 teaspoon of cayenne pepper to the mixture.

Sources: BottomLine, Harvard Medical School