Immune boosters

If you have a strong immune system, you have a better chance of fighting off the virus before it develops. There are many ways to strengthen your natural resistance – here are a fewÖ

Eat a super-healthy diet 

A balanced diet can help give your immune system the energy it needs to fight off viral attacks. Make sure you get at least five portions of fresh fruit and veg at this time of year, since these are the foods that contain the nutrients your immune system needs to be as strong as possible. And remember to eat regularly – don't skip meals, especially breakfast, as studies show people who don't eat in the mornings are more likely to catch cold and flu bugs than those who get a healthy breakfast.

Top up with supplements

A multivitamin and mineral supplement taken throughout winter will support your immune system and help it to fend off infection. You could also take extra vitamin C tablets – though scientists believe vitamin C doesn't help prevent colds and flu, but it may shorten the duration of a cold or keep symptoms to a minimum. However experts believe that zinc – ideally taken in lozenge form – may well boost the immune system to such an extent that it could reduce the number of colds you catch.

Ask your pharmacist to recommend a supplement that you can take to boost your system during the winter months.

Keep clean 

Many colds can be prevented merely by getting into the habit of washing your hands frequently, especially when there are cold and flu viruses going around. So if you do pick up a virus from touching a surface someone with a cold or flu has sneezed or coughed over, washing your hands will kill it before it gets the chance to get into your system. So if someone at work or at home has a cold or the flu, wash your hands regularly whenever you're with or around them.

Stay warm 

A study by the Common Cold Centre in Cardiff suggests that the cold weather can make your body less effective at fighting viruses. When your nose gets cold, your immune system also becomes sluggish – and that leaves you vulnerable to picking up bugs. So wrap up well when you go outdoors, and keep your home warm too. Turn your central heating thermostat to 21C (70F). Set your heating to come on half an hour before you get up and to go off half an hour before you turn in for the night. When it's very cold, keep your heating on at night at 18C (64F).

Get active

The cold weather may not exactly inspire you to go out for a jog, but exercise is a great immunity booster. For instance one study shows women who take a 30-40-minute walk five times a week have half the risk of catching a cold than those who do no exercise at all. Moderate exercise is also a great stress reliever. But don't overdo it, as exercising too heavily can actually depress your immune system.

Quit smoking

Smokers are affected by more chest infections every year than non-smokers, so if you haven't already done so now would be a great time to quit. In fact experts believe smoking makes you more susceptible to viruses because it acts as a respiratory irritant. Ask your pharmacist for help if you're finding it hard to give up cigarettes. There are many different types of nicotine replacement products available these days that can make quitting easier, plus a growing number of pharmacies also offer stop smoking services.

To find your nearest participating pharmacy, visit www.allabouthealth.org.uk

Sleep well

Being tired may well depress your immune system, making you more susceptible to picking up viruses. Getting a regular good night's sleep, however, can keep your resistance strong. If you're having problems sleeping, ask your pharmacist for advice.