Eat well. wash hands... and avoid children

Jane Kirby finds out thow taking early action can ward off winter bugs.

COLDS and flu cause misery to millions of people every year and most commonly strike during the winter months. Often there seems no choice but to suffer and snuffle and take to bed armed with tissues, a hot water bottle and a clutch of over-the-counter remedies.

But can we take action to avoid winter ailments in the first place, just by watching what we eat, exercising and taking supplements?

Professor Ron Eccles, director of the Common Cold Centre in Cardiff, believes looking after your general health offers good protection. ''A balanced diet, with lots of fresh fruit and vegetables, helps your immune system fight things off,'' he says. ''Taking moderate exercise, avoiding stress and getting plenty of sleep are also important.

''There's a lot of evidence that stress lowers the immune system, even everyday stress, like rushing to and from work, which all adds up. Exercise maintains your general health and moves white blood cells around the body. If we live as couch potatoes, the white cells which fight infection tend to stay in the lungs and don't go off doing other things.''

When it comes to dietary supplements, the best advice is to take zinc, he says: ''A good source is red meat and seafood so some people could be missing out on it. There's some evidence that it helps prevent infection.''

But ditch plans to swallow handfuls of vitamin C if that's your usual method of warding off viruses. Even though it's used by many, there's no real evidence it helps prevent colds and flu, according to Professor Eccles.

''If taken in large doses there is evidence it can help with symptoms,'' he explains. ''But there's no evidence it helps with prevention. One of the best things you can actually take vitamin C for is to slow down ageing.''

Nor is there any clinical evidence that taking echinacea helps fight off colds and flu. ''Echinacea has been around for a long time and is used traditionally by lots of people. But when it comes to trials, there's no hard evidence," says Prof Eccles. ''The problem with herbal extracts is that there are so many types available that you're not sure what you are taking.

''The extract could be from flowers, stems or roots, or it could be alcohol or water-based. The best advice is to go to your local herbal medicine shop and seek advice from somebody there.''

Other simple steps to help prevent infection include washing your hands regularly, especially after you've used the toilet or public transport. Germs can be carried on hands and just one wipe of the nose or touch of the mouth could transfer them inside you. People in the 'high risk' category should take extra care, including those with asthma, diabetes, heart problems and bronchitis. The elderly and people who smoke heavily or who are alcoholic should ask their GP about the flu jab.

It may sound harsh, but those desperate to avoid colds should also steer clear of children. ''They are the greatest source of infection,'' Professor Eccles explains. ''But it is difficult to avoid them if you have them at home.''

If you like using natural remedies to heal yourself, there are various ways of avoiding winter bugs. Anna Cullen, a nutritional therapist, says herbal drinks and natural foods can work wonders.

''People change their habits in winter which can affect their health,'' she says. ''They stop drinking enough water, which is vital for the circulatory system and flushes out toxins. Also, people don't want fruit juices in winter because they're cold, so they're missing out on vitamins that way.

''When it comes to other things, silica is a very important mineral. It's vital for white blood cell formation and can be found in vegetables or grains, like barley.

''Ginger you can buy as a supplement but it's also good in cooking. Grating ginger into a hot drink acts as a stimulant for your circulatory system. The Chinese see it as something that's very warming.''

Cullen also suggests stocking up on cinnamon for its warming properties, while eating garlic flushes out toxins, she says, and helps your body process chemicals.

One of the main problems, Cullen argues, is that our immune systems have become ''dampened down'' through the use of drugs like antibiotics. ''If the body is bombarded by rubbish all the time, it becomes a bit confused,'' she says. ''Whatever you can do to clear muck out of your system is very helpful.''

Garlic is one of natures best antibiotics, so eat plenty of it, advises Darlington complementary health practitioner Rumana Ramzan. "It loses some of its antibiotic properties when cooked but keeps its excellent circulatory properties. You can take it raw in dairy free yoghurt dips, dressings and sprinkle it on food at the end of cooking."

You may scare away your friends but you'll certainly keep the colds at bay, says Rumana, who is a member of the Institute of Complementary Medicine and Association of Master Herbalists.

She also recommends Herbs Hands Healing Onion and Horseradish Elixir which can be added to jacket potatoes and tastes like a hot dressing.

"Its a mixture of horseradish, garlic, onion, chilli and ginger which are all excellent for supporting the immune system and detoxifying the blood," she adds.

A soothing, hot Epsom salt baths will also help keep you relaxed and the body clean by drawing out toxins, says Rumana, who will start her own detoxification programmes next January. "I will be taking monthly groups in Darlington or Newcastle which last one hour and cost £6.50," she says. There is now evidence to prove that the happier we are, the more this boosts our immune system. So learn lots of jokes and keep positive and full of fun."

One study carried out last year showed that eating breakfast makes you better equipped to fight infection. Researchers at the School of Psychology at Cardiff University found that those who ate breakfast got fewer colds than those who ate nothing at all.

Professor Eccles says: ''The body produces millions of white blood cells to fight infection and that's an army that needs feeding. People who eat breakfast are also less likely to be stressed than those who skip breakfast and are always rushing around.''

You will not be able to avoid all germs that come your way, but having a body that's in tip-top condition can definitely help tackle them.

Overall, the message seems to be to exercise, don't burn the candle at both ends and best of all... tuck in. ''Listen to your body,'' saya Cullen. ''And keeping happy can have a very positive effect.''

l Rumana Ramzan, The Northern Echo's online health consultant, can be contacted by ringing (01325) 722803 or visiting www.thisisthenortheast. co.uk/healthspectrum/ or her own website www.rumanahealth.org