PROTECTING YOURSELF FROM COLDS AND FLU The symptoms of the common cold present as a runny or blocked nose, sore throat, sneezing, cough, headache and even mild fever. Flu symptoms are very similar, but the fever is usually higher - alternating with chills and accompanied by sweating, body aches pains and fatigue. You can catch the many different strains of either, by inhaling infected droplets coughed or sneezed into the air - or by touching an area live with infection. You are definitely more vulnerable to infection when immunity is low - and this can be a direct result of tiredness, stress, poor diet or digestion, lack of exercise, and smoking. In Chinese medicine and naturopathy it is believed that susceptibility to colds and flu can be increased by constipation or sluggish bowel function. Self-help tips • Wash hands regularly to avoid touching infected areas or after contact with an infected person. • Avoid unnecessary travel and crowded places, where possible. • Rest in the early stages will strengthen your immune system. • Drink plenty of fluids including hot water with lemon, honey (Manuka, preferably) and garlic, as an effective gargle or drink. • Essential oils of eucalyptus and tea tree can be added to hot water or an oil burner or carrier oil - for massage into the chest and upper back, to ease congestion. • Acupressure applied to either side of the base of the nostrils may help to clear a blocked nose. Ward off Winter ills... naturally You can get set for the cold season by building up your natural immunity. The Nutri Centre - the UK's leading supplier of nutritional products - stocks some of the most well-researched and up-to-the-minute vitamins and herbs - to ward off winter ills and, should infection strike, provide natural first-aid relief. Echinacea and vitamin C remain favourites, with improved formulations now on the market. If infection strikes, take 1000mg vitamin C hourly for the first six hours after initial symptoms, thereafter three times daily until symptoms clear. This has been clinically proven to be highly effective. The Viridian 'Cold Season Pack' twins a 100% organic, home-grown fresh Echinacea tincture, with a bottle of patented low acid Ester-C. This non-acidic formulation is gentler on the stomach and widely reputed to be the best absorbed and utilised vitamin C currently available. Makes a thoughtful gift anytime. For decades herbalists have been recommending traditional remedies such as marshmallow and slippery elm, to help with the cough and sore throat symptoms associated with colds. Due to the softening, soothing properties of these two herbs they are of great help in easing throat complaints. For maximum efficacy take slippery elm as a powder in warm water; we recommend Slippery Elm by Bio-Health. There is some evidence that Marshmallow Root may lower blood sugar levels, so caution is advised when using medications that may also lower blood sugar. Oregon grape is a herb with a high content of alkaloids berberine, hydrastine and canadine. All have very strong antibiotic activity against a wide range of harmful organisms including staphylococcus, streptococcus, chlamydia, salmonella and candida. Oregon grape root extract by Viridian. High potency Propolis is an increasingly popular supplement for warding off colds. Renowned for its fantastic antiseptic effect, with natural antibacterial, antifungal and antiviral properties, it is described as nature's premiere preventive. Studies show that those who take Propolis regularly are often more able to escape winter colds and sore throats. It seems to help support the immune system in fighting common viruses. Propolis 1000mg capsules by Bee Health is a potent formula. Honey has played a role since ancient times in traditional wound dressing and has been used by many cultures including the native Maoris of New Zealand. Manuka honey is now becoming a favourite for colds, as its antibacterial and soothing properties provide excellent relief for sore throats. Research has proven that it stimulates the immune system and inhibits bacterial growth. Comvita's Active 5+ Manuka Honey is sourced from Leptospermum scoparium, a small tree that is native to New Zealand - whose flowers give it a rich flavour and aroma. It can be eaten by the spoonful, used as a spread or added to hot soothing beverages.