It's that time of year. Step into any school, doctor's office or grocery store and you're likely to be greeted by sniffling and sneezing.

The CDC estimates that adults have an average of two to three colds per year, and approximately 5 to 20 percent of adults and children will get the flu.Most colds occur during the winter and spring, and the flu likewise peaks in winter."We generally start worrying about the flu in October," said Barbara Kocher, a nurse practitioner with Blue Mountain Health System. "It starts to ramp up now, then peaks in January or February."Kocher has the following advice on reducing your chances of getting a cold or the flu:Get a flu shot"The most important thing you can do, according to the CDC, is to get the flu shot," Kocher said.This year's vaccine will protect against three to four strains of flu virus, depending on the vaccine's manufacturer. Discussing the flu vaccine with your doctor is especially important for the young and elderly, and people who have chronic health conditions that can lead to complications if you do become ill.Avoid sick people"Avoid close contact with people who are sick," she said. "Out in public, avoid touching things more than necessary."Because it's nearly impossible to avoid touching some public surfaces, avoid touching your eyes, nose or mouth to reduce the number of germs you introduce into your body."In your own home, if you have a sick person at home, use disinfectants to wipe down surfaces and toys," Kocher said.Wash your handsWash your hands frequently with soap and water, especially before eating, drinking or touching your face. Prevent spreading your own germs by washing your hands after coughing, sneezing or blowing your nose. (You used a tissue, right? Throw it away after one use.)"Any soap is good," said Kocher, who noted that the CDC recommends limiting the use of antibacterial soap, which can lead to bacterial resistance and is no more effective at removing regular germs. Wash your hands for at least 20 seconds, or as long as it takes to sing the happy birthday song twice.If soap and water aren't available, an alcohol-based hand rub is a good alternative.Stay at homeIf you do get sick, prevent further spreading germs by staying home. Ill children should also stay home from school or day care."The general rule of thumb is that you should stay away from people for at least 24 hours after your fever is gone without fever-reducing medicine," Kocher said."They need to take that sick day," she said."When you're thinking of not taking a day off, there are people at a greater risk of getting very sick: People and children who have existing respiratory conditions, or people who are immunocompromised.These people can get much more ill from the flu, or from a virus that just gave you the sniffles. Think of it on a grander scale."