Winterproof your

Body

Don't be fooled by late sunshine. Winter's on its way, and now's the right time to boost your immune system. Avoid succumbing to colds and flu in a few months by using our immune-boosting tips...

In Britain, the national average for each of us is about 2.5 colds a year.

Most of us would love to have some convenient, effective way to avoid all that wretchedness, and luckily there's still time to become 'winter fit' and improve your chances of avoiding infections.

A  healthy immune system, and taking other common sense precautions, can boost our chances of warding off infections and ensure that we're in the 'healthy gang' when cold weather and bugs strike.

Nutrition expert Patrick Holford, co-author of a new book, Food Is Better Medicine Than Drugs, believes the right combination of foods,

supplements and general lifestyle changes can significantly benefit our

health and help us ward

off those germs.

He highlights his strategy

for boosting the immune System. "Don't smoke,

have no more than one

unit of alcohol a day, preferably not every day,

and get enough sleep - between six to eight hours

a day is ideal."

And he advises targeting those threatening cold germs by taking a supplement of

2-4g of vitamin C daily and making sure half your food

is eaten raw and avoiding fried foods.

Follow our guide to winterproofing your body...

:: Drink tea

Drinking tea has been found to aid the immune system. American research showed that the immune cells of volunteers who drank five small cups of black tea daily were better able to fight off disease than those who

drank five cups of coffee daily.

:: Hygiene

Wash your hands frequently. The cold virus can spread from hand to hand via door handles, telephones, taps or communal tea and coffee mugs in offices, or even shaking hands with someone with a streaming cold.

Germs transfer into your body when you touch your mouth afterwards or rub your eye.

:: Eat meat

An average adult needs 40g to 60g (1 1/2 to 2oz) of protein daily. Only 1oz (35g) provides around 7g of protein, and the same amount is provided

by an egg, an ounce of cheese or a glass of milk.

Meat is rich in selenium and zinc - two key minerals essential for a healthy immune system. Zinc is found in most red meat, pumpkin and sunflower seeds, milk, cheese and wholegrain cereals.

Catherine Collins of the British Dietetic Association, chief dietician at

St George's Hospital, London, says protein is a must: "People who do not eat enough protein, such as vegans and those on a strict exclusion

diet, will have a weaker immune system."

:: Excercise

30 minutes a day, five times a week, of exercise will improve circulation and help keep your body's defences on top form.

Avoid overdoing it as competitive athletes are often found to have lower

antibody levels than sedentary people and some have fewer white cells, which may explain why they are often troubled by persistent sore throats and flu-like symptoms.

Researchers have found that those who have two hours daily moderate activity (including physical chores) have 30% fewer respiratory infections.

:: Sleep

Getting enough sleep is vital and is your body's way of repairing its

defences so you're ready to fight infections.

Not getting enough sleep can reduce the effectiveness of the immune system by up to 50%, but avoid worrying about sleep problems - that

worry does more harm than the lack of shuteye.

Try a warm lavender scented bath, a milky drink, or listen to relaxing music to help you drift off.

:: Don’t smoke

Smoking damages your immune system and puts you at much higher risk of a range of common infections including sore throats and tonsillitis, but the chest is the most vulnerable area.

Smoke contains toxins that damage frontline defences and allow bacteria and viruses to get a hold. A simple cold can cause a chest infection in a 20-a-day smoker.