Sniffle no more

Here’s how to boost your immune system ready for the cold season

With more than 200 cold and flu viruses circulating at this time of year most of us can expect to go down with at least one cold and maybe more before winter is over. As always prevention is better than cure which makes building up our immune systems even more important than ever at this time of year. So here are some herbs that can help to build up your natural defences?

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 a few years ago, for example at the University of Connecticut showed that echinacea could 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.

Pelargonium is another herb that is continually in the news.  It has been scientifically shown to relieve the symptoms of upper respiratory tract infections including the common cold, such as sore throat, cough and blocked or runny nose.

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 mechanisms 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.

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.

Try this…

• Cut out sugar It raises insulin levels surpressing the release of immune boosting hormones.
• Refine your diet Include plenty of nutrient-rich foods such as fruit and veg, wholegrains, nuts and seeds.
• Drink up In cold weather, good hydration helps to keep mucus  membranes lubricated, which helps prevent viruses and bacteria from getting in.
• Get out in the sunshine Sunlight helps our bodies make vitamin D, which is essential for a healthy immune system.
• Keep moving Regular moderate exercise such as walking or swimming increases levels of white blood cells called macrophages that attack bad bacteria.