Boost your immunity

Here’s how to build up your natural defences ready for the onslaught of winter bugs

The nights are drawing in and the leaves are starting to fall. Autumn is on its way and with it the inevitable colds, flu and a host of bugs. If your immune system is healthy it will be more than able to protect you against infection and if you do succumb give you the strength to recover as quickly as possible.

All too often, though, our immune systems tend to work below par. Stress, poor diet, lack of sleep, pollution and a sedentary lifestyle all take their toll. As a result we are not strong enough to fight infection. But the good news is if you want to ward off illness and join the ranks of the super well this winter there are plenty of herbs that can give your immune system a seasonal boost.

Countless studies show that echinacea can help to increase the number and the activity of white blood cells, which engulf and destroy invading organisms. Research carried out for example at the University of Connecticut shows that echinacea can more than halve the risk of catching a common cold. After looking at 14 different studies the researchers concluded that echinacea could decrease the odds of developing a cold by 58 per cent and reduce the duration of colds by a day and a half in people who were already infected.

Another herbal remedy to look out for this autumn is pelargonium extract, which research shows may help relieve the symptoms associated with tonsillitis, bronchitis, sinusitis and other respiratory tract infections.

It works by helping to prevent bacteria and viruses sticking to the cells in the respiratory tract and reducing the mucus, which provides a perfect breeding ground for bacteria. It has also been shown to help kick start the body’s own defence mechanism to fight more effectively against infection. This is especially beneficial in light of the fact that more and more antibiotic-resistant strains of bacteria are starting to emerge.

Astralagus and ginseng can also help to strengthen immunity, as can St John’s wort, says Dr Ann Walker a herbal practitioner and senior lecturer in nutrition at the University of Reading. ‘As well as having anti viral properties, St John’s wort supports the nervous system to maintain a positive outlook which is important for the functioning of the immune system,’ she explains. You should always consult your doctor before taking St Johns wort as it can have adverse reactions with some prescribed medicines such as the Pill.

Last but not least comes garlic. Well known for its anti-bacterial and anti-viral properties, it is rich in sulphur, which enhances the action of natural killer cells, boosting the immune system's ability to fight cells infected by bacteria and viruses. Garlic is best eaten raw as cooking destroys the chief active ingredient allicin. Try it chopped and sprinkled over salads, or if you can't bear the taste or smell, in an odourless capsule form.

DID YOU KNOW?

• Studies show that feeling angry for just five minutes weakens the immune system, while positive feelings such as joy and love can boost it.
• Sunlight helps our bodies make vitamin D, which is essential for a healthy immune system.
• Just one teaspoon of sugar is enough to prevent vital macrophage and natural killer cells doing their job for up to six hours say the experts. So go for fruit instead of cakes and biscuits and use honey to sweeten drinks.