Stay Healthy - On the Daily Commute

Whether you're driving, cycling, travelling on a bus or sitting on an underground train, here's how to stay calm and healthy.

1. Keep it clean

Your first line of defence against germs is good hygiene. Always wash your hands thoroughly with soap and water, before and after your commute. Avoid spreading your own germs by covering your nose and mouth with a clean tissue if you sneeze or cough. It goes without saying that spitting is a major no-no.

2. Boost Immunity

Vitamin D has been shown to support your immunity (try Vitabiotics Ultra Vitamin D3, £5.10 for 96 tablets; www.vitabiotics.com), as have probiotics (try Optibac Immunox, £10.19 for 30 capsules; www.nutricentre.com). A recent study by the Cochrane Review found zinc has a proven ability to improve immunce function. Between 20-30mg of zinc, taken at the first sign of colds and flu, can reduce the duration of symptoms, the number of days taken off sick and the quantity of medicines you reach for. There's also strong evidence that antioxidant-rich elderberry extract protects against and lessens the duration and severity of flu. Find it in Sambucol Immuno Forte (£9.19 for 120ml; www.boots.com) - which also contains zinc and vitamin C for a triple, germ-busting whammy.

3. Mix it up

Try to add some activity to your commute - walk to the station, get off a bus stop early, park further away from the office. According to recent figures from the Department of Transport, the average number of journeys taken by foot has fallen to its lowest in 15 years, so let's try to buck the trend in 2012. If you're stuck in traffic and it's safe to do so, simple exercises such as circling and flexing your ankles will help boost your circulation.

4. Beat commuter rage

A US study, published by Psychiatry Research, found people who practised mindfulness meditation for 30 minutes a day experienced measurable changes in the brain regions associated with stress, empathy, memory and sense of self, after eight weeks. Get the same effects by meditating for 15 minutes on each leg of your journey. (OK, you can't do it while driving, but give it a go before you set off or once you arrive.) Mindfulness simply means being aware of the present moment - your surroundings, thoughts and actions.

5. Banish stress

Another great way to shift a negative mood state is to tune in to gratitude. When we experience gratitude, we shift from what's wrong and what's missing, to what's right and what's present. The next time delays or annoying co-passengers are making you stressed or grumpy, think about two things you are grateful for and then two things you appreciate about yourself. Feel and experience the gratitude for at least 30 seconds - and notice how much better you feel. Keeping a gratitude journal, is another way to see the positive in every moment.