Keep Healthy This Winter

In Britain, the national average for each of us is about 2.5 colds a year.

Most of us would love to have some effective way to avoid all that misery.  Whilst pills and medicine can help, the best way is to avoid getting a virus in the first place.  Fo

Follow our steps for a  healthy immune system, to help ward off infections throught the winter.

Food and Drink

Targeting those threatening cold germs by taking a supplement of 2-4g of vitamin C daily and making sure half your food is eaten raw and best to avoid fried foods.

An average adult needs 40g to 60g (1 1/2 to 2oz) of protein daily. Only 1oz (35g) of meat provides around 7g of protein, and the same amount is provided  by an egg, an ounce of cheese or a glass of milk.

Meat is rich in selenium and zinc - two key minerals essential for a healthy immune system. Zinc is found in most red meat, pumpkin and sunflower seeds, milk, cheese and wholegrain cereals.

Drinking tea has been found to aid the immune system. American research showed that the immune cells of volunteers who drank five small cups of black tea daily were better able to fight off disease than those who drank five cups of coffee daily.

Hygiene

Wash your hands frequently. The cold virus can spread from hand to hand via door handles, telephones, taps or communal tea and coffee mugs in offices, or even shaking hands with someone who has a cold.  Germs transfer into your body when you touch your mouth afterwards or rub your eye.

Keep Fit

30 minutes a day, five times a week, of exercise will improve circulation and help keep your body's defences on top form. Avoid overdoing it though as it is thought that more competitive athletes are often found to have fewer white cells, which may explain why they are often have a lower immune system.

Researchers have found that those who have two hours daily moderate activity (including physical chores) have 30% fewer respiratory infections.

Get Some Sleep

Getting enough sleep is vital and is your body's way of repairing its  defences so you're ready to fight infections.   Not getting enough sleep can reduce the effectiveness of the immune system by up to 50%. For those who struggle to sleep try a warm lavender scented bath, a milky drink, or listen to relaxing music to help you drift off.

Stop Smoking

Smoking damages your immune system and puts you at much higher risk of a range of common infections including sore throats and tonsillitis, but the chest is the most vulnerable area. Smoke contains toxins that damage frontline defences and allow bacteria and viruses to get a hold. A simple cold can cause a chest infection in a 20-a-day smoker.