These days there are countless supplements available that promise to ‘stop that cold’. Some are based on traditional remedies, others on new areas of clinical research, particularly with the critically ill, and some on old wives tales with a good dose of quackery thrown in.

If you’re looking for the answer to stop catching every cold that comes around, chances are that your lifestyle just needs a little fine tuning. Let’s take a look at some proven immune boosting strategies to help get things back on track and get you through until spring has sprung.

Stay active

There is a whole field of sports medicine research looking at how over-training can lower immune function in athletes.  For most people however, it’s more likely to be that their activity and fitness levels have dropped off in winter, and this has caused a lowered immune status.

Try:

Moving it indoors during the colder months with yoga, Pilates, gym sessions or swimming at a heated pool. 

Think zinc

Zinc plays a major role in immunity and oysters are one of the richest sources.

Try:

Topping up your zinc intake with three to four serves a week of lean red meat (lamb is higher in zinc than beef) plus plenty of wholegrain cereals and legumes.

Get cultured

Research has shown that yoghourts with aBc (acidophilus, bifidus and casei cultures) can strengthen the immune system via enhancing the levels of good bacteria in your gut.

Try:

Dolloping probiotic yoghourt on a compote of dried fruits scented with cloves and cinnamon, for a warming dessert.

Sleep right

There’s nothing worse than sleep deprivation to leave your body feeling tired and wrung out. Just ask any new mum! If you’ve been burning the midnight oil lately and not getting the recommended 6-8 hours sleep a night, your defences may be down.

Try:

Unwinding and having a “quiet time” before heading to bed early a few nights a week.  A warm aromatherapy bath, chapter of a good book or some relaxing music can help.

Go for garlic

A substance in garlic that gives it the characteristic smell called allicin, inhibits the growth of harmful bacteria and may play a role in enhancing immune function.

Try:

Adding fresh garlic to winter soups and stews as well as your year-round favourite stir fires and pasta sauces for maximum benefit.

Stress less

Easy to say and difficult to do, however stress can further deplete your immune system.

Try:

Booking a regular mid-winter break each year.  Even if it’s not to a tropical destination, the relaxation will do your body the world of good.

Keep ironing

As well as boosting energy levels, iron also plays an important role in immunity.

Try:

Topping up iron intake with 3-4 serves of red meat plus plenty of iron-fortified breakfast cereals, breads and legumes.  And matching a vitamin C rich food or herb like parsley with meals to help boost the absorption of iron from non-meat sources.

C the solution?

Vitamin C has been hailed as the common cold cure.  Research has revealed that adequate vitamin C intake is believed to help reduce the severity and duration of the common cold, but there’s not great evidence that supplementation will stop you getting sick in the first place.

Try:

Adding an extra daily vitamin C serve to your diet like a morning orange juice or a snack of a winter fruit like kiwi or tangelo.