It is cold and flu season again. The panic over swine flu is subsiding although there are reports of new cases. With the onset of winter more people are suffering from common cold and less harmful strains of flu. So, what can you do to help ward off the colds?

Although there are no known cures yet for colds and influenza (the flu) we can take measures to reduce our chances of catching either of them as we believe that prevention is better than cure. These rules will also help to prevent infections from swine flu (pig flu) and bird flu, which are often known as H1N1, H1N2, H3N1, and H3N2 etc.

Proper nutrition is necessary for maintaining good health. Today we are aware of the healing power of food to enhance immunity and aid in recovering from illness. When your body battles flu symptoms for days or even weeks, your diet becomes even more essential in helping you achieve a speedy recovery. It's critical that necessary vitamins and minerals be included in your daily diet to help you build your strength.

Whether you are sick or not, protein is always necessary to keep your body strong. Proteins are essential to help your body maintain and build strength. Lean meat, poultry, fish, legumes, dairy, eggs, and nuts and seeds are good sources of protein. By eating foods high in protein, we also get the benefit of other healing nutrients such as vitamins B6 and B12, both of which contribute to a healthy immune system. Minerals such as selenium and zinc work to keep the immune system strong and are found in protein rich foods such as beans, nuts, meat, and poultry.

Flavonoids (or bioflavonoids) are responsible for the colors of fruits and flowers. That is why amla, grapefruit, oranges, lemons, and limes that are rich in these compounds increase immune system activation.

Another nutrient that is found to strengthen the immune system to fight other infections is glutathione. This powerful antioxidant and detoxifying agent is most plentiful in the red, pulpy area of the watermelon near the rind. It is also found in cruciferous vegetables like kale, collards, broccoli, and cabbage.

Lately it has been found that Vitamin D helps fight colds and upper respiratory infections by boosting a compound in the body which fights viruses. People who wear sunscreen all the time or stay indoors often may have low levels of this vitamin. So, exposure to early morning sun for about 20 minutes is very important to get the required daily dose of this vitamin.

In short, if you wish to improve your chances of staying healthy this winter, follow these simple tips:

1.         Eat well. Enjoy your food, and eat plenty of soups, hot stews and wholesome pies to boost calorific intake.

2.         Eat your five portions of fresh fruit and vegetables every day.

3.            Exercise moderately in the sun, if possible. But when it is bitterly cold, do not exercise outdoors.