There are hundreds of viruses that can cause the common cold and flu, so it’s no wonder that many of us get between two and five colds a year. January is the month when cold and flu incidence in Britain is at its peak but if you start taking steps to boost your immune system for the winter now you could have a cold-and-flu-free winter at last.

• Eat to boost your immunity: foods rich in the antioxidant vitamins C, A, E and the minerals selenium, zinc and magnesium can all help stimulate the production of immune cells that produce antibodies making you more resistant to cold and flu germs. For maximum antioxidant punch look for foods in different natural colours such as reds, oranges, yellows, greens are purples. Here are 11 of the most powerful immune boosting super foods:

1. Avocado provides vitamins E and B6, which both contribute to the production of antibodies and also to the responsiveness of special white blood cells. This delicious fruit also provides lots of skin-enhancing antioxidants, including vitamin C. Slice some and slip it into salads and sandwiches to top up your nutritional intake.
2. Blackcurrants and blue berries are rich in vitamin C and help to strengthen the immune system. You can now buy frozen berries which keep their vitamins better than in tins. Blueberries are naturally sweet and can be eaten raw.
3. Chillies: The heat of chilli is thanks to a photochemical called ‘capsaicin’, which amongst other things can make your nose run. But this can actually help relieve nasal congestion by thinning down mucus in the sinuses.
4. Cinnamon: This culinary spice has wonderful antibacterial and antifungal properties. It warms the whole system and acts as a tonic, combating weakness during viral infections. To make a warm toddy fill a mug with hot water and 1 teaspoon of rice syrup or honey, the juice of a lemon and a quarter of cinnamon stick. Allow to seep for ten minutes, then remove the cinnamon stick and enjoy.
5. Citrus fruits: All citrus fruits are great providers of vitamin C and other beneficial antioxidants. Low vitamin C levels are linked to reduced immunity. Vitamin C also promotes wound healing and helps to keep the skin healthy, so supporting a vital first-line defence against infections.
6. Fish and shellfish provide zinc and vitamin B6 which are needed for efficient infection-fighting white blood cells. Seafood is also a good source of selenium, which is an antioxidant, and aids the effective function of many parts of the immune system.
7. Garlic has been used for centuries as a natural antibiotic, antifungal and antiviral remedy. Its pungent sulphur compounds are thought to be what makes it so beneficial. Garlic also contains antioxidants. Crush it into sauces and stews, roast it alongside vegetables and mash it with avocado and lemon juice to make a mean, immune system-friendly guacamole.
8. Nuts and seeds pack in protein, zinc, B vitamins, vitamin E, selenium, magnesium and essential fats. Also pumpkin seeds are an especially good source of zinc (needed for healthy skin and proper function of the thymus and white blood cells) and Brazil nuts are a particularly good source of selenium. Almonds, hazelnuts and sunflower seeds are best for vitamin E. Flax seeds are great for omega 3 and sunflower seeds for omega 6, protein and B vitamins.
9. Parsley is rich in antioxidant vitamins A and C as well as iron, magnesium and cancer fighting chlorophyll. It is a must for every healthy fridge, back garden or window box.
10. Seaweed: A wealth of natural trace minerals, vitamins and amino acids can be found in seaweeds. There are many different types the most popular being nori. Try adding a little to your soups or mix with mashed sweet potato.
11. Shiitake mushrooms are superb immune boosters that posses antibacterial, antiviral and antiparasitic properties and are a natural source of interferon which provides protection against viruses. Shiitake mushroom are great in stews, soups and stir fries.

• Probiotics: You may not realise it but your digestive tract is actually the largest immune system in your body and that probiotics are your secret weapon. The average person has about 400 different types of friendly bacteria in the digestive tract and these are your first line of defence against disease producing viruses.

While live bio yogurt can help its benefits are limited as you don’t know how much healthy bacteria (you need both bifidobacteria and lactobacillus acidophilus) you are getting. But with a good probiotic supplement you are getting billions of live bacteria of exactly the right strain. (A good one I use in the clinic is the probiotic BioKult)

• Echinacea: The herb of choice to stimulate the immune system is Echinacea. It has been shown to increase the white blood cell count and activity in order to effectively engulf bacteria and viruses

Echinacea appears to be more effective when taken on and off. Take for 10 days, stop taking it for three and then take it for another 10 days.



• Wash your hands more often: Washing your hands is the single most important cold prevention plan you can take. A virus is spread either by particles circulating in the air from coughs and sneezes or by infected people touching surfaces that others then touch. When an uninfected person then uses that same hand to touch their nose, eyes or mouth the virus is spread. Wash your hands with warm water and natural soap as often as possible and especially before eating and after using the toilet.
• Vitamin C: is an important vitamin in all cases of infection and it also helps to boost immune activity. It is better to have the vitamin C in an ascorbate form (the label will read magnesium or calcium ascorbate) rather than ascorbic acid. Vitamin C also has natural anti viral properties. Do not be tempted to take effervescent vitamin C as these soluble formulations are often high in artificial colours and sweeteners, which may put your body under more stress.(I use Vitamin C Plus).
• Zinc: Zinc is an important mineral for the optimum functioning of your immune system and it needs to be taken both when an infection is present and to prevent a recurrence. It is recognised for its antiinfectious properties. People who are deficient in zinc can be susceptible to recurrent infections and can suffer from one cold or tummy bug after another. (I recommend BioCare’s Zinc Citrate).
• Multivitamins and minerals: To help boost your immunity as the days get shorter a high dose multivitamin that includes a combination of antioxidant vitamins and minerals might be wise. Make sure it contains at least 2,0000ius of vitamin A, 25-50 B vitamins, 150mg of vitamin E, 200-400mg each of calcium and magnesium, 50mcg selenium and 10g zinc. (Two good ones are BioCare’s One-a-day and NHP’s Menoplus if you are over 45).
• Exercise smart, not hard: Research has shown that marathon runners become sick six times as often as their non marathon running counterparts. But before hanging up your trainers have a think about this: regular, moderate exercise has the opposite effect. In other research women who took brisk walks for 45 minutes five times a week suffered cold symptoms for half the time of their sedentary counterparts. That’s more effective than any preventative supplement, but if you already have a cold think twice before heading to the gym to sweat it out. If you have a head cold — sniffles, sore throat — gentle exercise is okay as long as symptoms ease as you start moving but if your symptoms are below the neck — fever, aches, vomiting — don’t even think about exercising and find a warm bed or chair fast.
• Make love!: One study carried out by psychologists in Pennsylvania found that people who had sex once or twice a week showed higher levels of immunoglobulin A (IgA) an antibody found in saliva that some scientists use to evaluate how strong our immune system is. So sex it up and if you haven’t got a partner find other ways to feel sensual. But don’t go crazy as too much sex can make your IGA levels drop — apparently.
• Breathe: Oxygen plays a key role in immune function and studies show that too little oxygen flowing through the body reduces our resistance to illness. When we breathe too fast or too shallow we expel carbon dioxide too quickly and take in too little oxygen. Try this simple breathing exercise every day: breathe slowly and deeply into your diaphragm for a count of three, hold your breath for three seconds and then breathe out slowly. Repeat ten times.

But what if you have tried everything and still manage to catch something?

Check out next month’s issue for the low down on all your options from the pros and cons of over the counter treatments to herbal remedies and DIY help.

This entry was posted on Tuesday, January 9th, 2007 at 7:35 pm and is filed under Winter Health. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.