Take steps to protect yourself and you can avoid the flu all winter long

And chances are it’s bringing with it coughs, flu and all manner of nasty complaints. The question is, are you ready?

“A key reason for winter health problems is simply less sunlight,” explains nutritionist Emma Conroy. “As sunlight converts cholesterol in your skin into vitamin D, winter brings lower vitamin D levels. Low vitamin D means lower immune function, hence the seasonal colds and flu in northern climes.”

The good news is that, if you winter-proof your body now, you’ll be in a better position to right of all those unwelcome bugs when they come knocking at your immune system. Prevention, as always, is better than cure, so arm yourself with supplements, improve your diet, start making a few lifestyle changes and with any luck you’ll be able to ride out the storm.

“Traditional diets in northerly regions were high in the foods that contain vitamin D – oily fish, cream, butter and animal fats,” says Conroy. “Nowadays it makes sense to take a supplement of D3 in useful amounts. Conventional advice is way behind research – don’t wait. Your body will make 10,000ius in sunlight, so why is the RDA a mere 200-400? Rather, 5,000ius is a reasonable adult daily dose, or calculate at 35ius per pound of body weight.

“Only half of people infected with flu viruses actually get flu symptoms. A strong immune army will deal with infections so effectively you won’t even know you were infected.”

www.edinburghnutrition.com

SEASONAL AFFECTIVE DISORDER

Around about this time of year, many of us have a tendency towards hibernation. The short days and long nights leave us feeling even grumpier than usual; for others it can be seriously debilitating. There are many light boxes on the market designed to replicate the effect of sunlight in our bodies by boosting the levels of serotonin. Alternatively, St John’s wort has been shown to be as effective as some drugs used to treat mild to moderate depression – but, importantly, without the side-effects. Start taking it now so that, by the time we’re in the depths of winter, it will have been fully absorbed in the system.

Exercise, through an intoxicating combination of adrenalin, endorphins, oxygen and serotonin, has been shown to boost the mood. “So don’t forget to get out and breathe lots of fresh air,” says Desri Goodwin, a qualified nutritionist who also owns a health retreat in south-west France. “Walks are invigorating, warm us up and give us natural light.

“Going swimming is often the last thing we think of doing as the weather starts to cool but it can, in fact, boost blood circulation and tease the immune system, helping adults and children fend off a multitude of seasonal bugs.”

Try: Neuropret St John’s wort (£14.99)

IMMUNE SYSTEM

Have you started taking supplements yet? If not, why not? You should be arming your immune system so it is ready to defend itself from colds and flu. Start taking a multivitamin that has high levels of vitamin C and zinc, plus vitamin D, and do it as soon as possible to give your body enough time to build up immunity. If you are particularly prone to catching colds, take a beta glucans supplement.

Exercise, too, helps boost immunity, so try to stay as active as possible. Even relatively low levels of aerobic activity are enough to do the trick, so aim for 20 to 30 minutes of brisk walking five days a week.

As for diet: “Chicken soup, made with real stock, is not just an old wives’ tale,” says Conroy. “It really does support immune function. Onions and garlic help clear mucus, while oriental mushrooms (such as shitake), are proven immune-boosters. Also, watch the sugar, which suppresses immune function.”

Try: UnBeelievable Bee Prepared Max Strength, £11.99 www.victoriahealth.com (www.victoriahealth.com)

EXCESS WEIGHT

Thick doorstops of bread, mashed potatoes with lashings of butter, hot puddings, creamy stews – no wonder it’s called comfort food. When the days are colder, we crave stodge to keep us warm and our energy levels up. Combine that with the fact that we are usually less active, however, and none of this does any favours to our waistlines. So try replacing potatoes with brown rice or quinoa instead – both have a lower glycemic index so are less likely to pile on the pounds. Soups, too, are ideal for making us feel warm and full but tend to be low in calories and loaded with goodness. And remember, your plate should be half vegetables and salad, a quarter protein and a quarter carbohydrates, so lay off the stodge.

Supplements such as 5-HTP and St John’s wort can help keep happiness levels up during the winter, making you less likely to comfort eat (but check with your GP if you are on other prescription medication).

Try: 1,000mg Vitamin D (£14.25), Biocare 5-HTP (£16.55), Neuropret (£14.99)

SKIN AND HAIR

“The wind and sudden changes in temperature can play havoc with your skin, making your blood supply work harder, which in turn can cause permanent redness,” says Dr Victoria Dobbie of Edinburgh’s Face and Body clinic. “And hair easily becomes dry from the indoor heating and the cold weather. She suggests using high-strength multivitamins, such as Provitality by Patrick Holford, combined with a balanced diet. And drink plenty of fluids and use a vitamin A cream on skin to promote strong, healthy collagen. “Use a moisturising shampoo and conditioner,” she adds, “and wear a scarf, hat or cap to protect your hair.”