The Cold Season.

The days are now shorter, the winter coats are creeping out, the central heating is coming on and most us expect to get a cold at some stage this winter. However, a cold is not a necessary accompaniment to the cold weather. It is our immune system that is responsible for keeping the invasion of germs at bay. Here are some tips on how to keep yourself cold-free this year.

1. Wash your hands! Always good advice, but especially when you have been out in public. Germs are easily spread on the bus, the tube, handles on shopping trolleys, door handles and money that freely changes hands many times a day. Being in close proximity to others when they are sniffling and sneezing provides an ideal opportunity to pick up their germs and innocently touching your face offers them a free ride into your body.

2. Drink plenty of water, (aim for at least 1 ½ litres). Drinking plenty of fluids helps to improve the function of white blood cells and prevents the membranes of the respiratory tract from dehydrating. Try herb teas and/or hot water with some lemon juice and a slice or two of ginger. This is great for a sore throat and ginger contains the immune-boosting mineral zinc, while lemons are rich in vitamin C.

3. Up your fruit and vegetable intake. They are packed with vitamins and minerals that help support the immune system; providing antioxidants and vitamin C. Steam, roast, stir-fry or start making soups.

4. Eat some garlic. Aim for at least a clove a day. Garlic has anti-bacterial properties and helps the body to ward off viruses. Try chewing on some fresh parsley to naturally freshen the breath.

5. Reduce your sugar intake; this has a negative effect on the immune system and can lengthen the duration of a cold.

6. Ensure you are eating some protein at every meal/snack; protein is vital for optimal immune function.

7. Take stock of your stress levels. Don't underestimate the effect that stress has on the body including the immune system.

8. Zinc lozenges can help reduce the severity and duration of a cold, look for those that have glycine as the sweetener. Do not use for more than 1 week.

9. Take some rest. Don't be a martyr. The immune system requires energy to fight back against bugs and bacteria.

10. If you regularly suffer from cold it may be time to seek the help of a specialist to help identify your triggers and take into account any areas of your diet that require attention.

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