Six top tips to keep the winter bugs at bay

It’s all too easy to be swept up in modern living and forget the basics which can keep up fit and healthy.
1. Eat well
Getting plenty of green leafy vegetables and citrus fruits in the diet provides all the vitamins and minerals which are essential to keeping our immune levels high. Add a little spice to your life - chilli, pepper and garlic are natural ways to cleanse the body and fight off infection with turmeric being the king of spices to improve respiratory function. Garlic contains a chemical called allicin which promotes the production of white blood cells and helps fight against toxins.
2.  Exercise regularly
I'm not talking about hitting the gym. A brisk walk to the shops or a good half hours digging in the garden is all you need to open the lungs out and get the heart pumping. Do this twice a week as a minimum.

3.  Act responsibly
If you have a cough don't go to the pub and spread it around, likewise always carry disposable hankies so that you can blow your nose and then dispose of them straight away. The really important thing to do is wash your hands often to kill any bacteria or viruses which are living on them. Carry around antibacterial gel and don’t forget to use it. I buy 3 bottles for a £1 at my local pound shop.

4.  Early Nights
We are coming up to party season but don’t overdo it. Tiredness lowers the immune response and makes us vulnerable to infection so get three early nights a week to keep your strength up. So if you are having a few more late nights than usual, balance it out and have a few earlier nights too.

5. Drink healthily
The body uses fluid to help flush out invaders so don't skimp on warming drinks or those high in vitamin C like orange juice. Lemons contain more vitamin C than oranges and limes contain more vitamin C than lemons – the choice is yours! The antioxidant vitamin C is great for the skin and for fighting disease-forming free radicals. Citrus fruit has an alkaline effect on the body which can help restore the body's pH balance, benefitting the immune system. One way of topping up your vitamin C would be to starting your day with hot water and a slice of lemon to help flush out toxins an cleanse yoru system making it fighting fit.

6. Stock up on remedies
Make sure you have a good supply of honey (a natural anti-inflammatory) and lemons. Taking some Echinacea when you’re feeling a little under the weather may also help you perk up a bit.

Remember that if you are at risk of flu get a vaccine booked, but if not follow the six steps above to a healthier winter.