Boosting your immunity by eating well and getting plenty of exercise can stave off winter colds and flus, writes Dr Bhatti.

With the change in season, it is a good time to think about boosting your immunity. Vulnerable people, such as children and the elderly, people with low immunity and other susceptible people, including asthmatics or people with chromic sinusitis and chronic obstructive airway diseases (COAD), need to pay particular attention to their immunity.

Within 30 minutes of consuming sugar, your immune system may be suppressed for several hours. Research shows that after two hours of eating the sugary food your white cell count could be reduced. All processed and fast foods are extremely high in sugar, salt and fat. The intake of such food products should be significantly reduced or avoided completely, if your immune system is to thrive.

By swapping sweets, bars, cakes, biscuits, pastries and buns with fresh fruit, natural yoghurt and cereals, such as unsweetened muesli and porridge, you can significantly reduce your sugar intake. Some other names for sugar, used by food manufacturers, are glucose syrup, dextrose and sucrose.

Using natural alternatives, such as adding a dash of maple syrup or a teaspoon of local honey or New Zealand honey, are healthy ways to satisfy that sweet tooth. It is important to have three well-balanced meals a day. These should include fish, especially oily fish, nuts, seeds, grains and other foods that are high in fibre. Lean white meats are better than red and fatty meats. Other sustaining foods are wholemeal breads made with spelt, wheat or rye flour, brown rice, wholemeal pasta and potatoes with the skins on, if not sprayed with chemicals.

You should drink about two and a half litres of fluid per day, water being the best choice. Avoid all sugary drinks and foods as well as those containing artificial sweeteners. Keep fruit juice made from concentrate to one or two glasses per day and dilute it with water. It has high sugar content in the natural form of fructose. The best drinks are water, green tea, herbal teas and freshly made fruit and vegetable juice. (Carrot and apple juice is a great immune booster). The old home remedies of chicken soup and warm broths are invaluable at this time of year, especially when homemade with fresh herbs instead of from processed packets.

Cancer cells are constantly being destroyed in your body, by your immune system. That is why it is so important to keep your immune system in good working order, to compromise it leaves you open to many diseases. Each time you get a recurrent infection it can further weaken your immune system, making your body less resistant against attack.

Be sure to get enough sleep, regular exercise, fresh air and sunlight. Mild regular exercise is important as well as keeping well wrapped up with proper clothing. Try to avoid sudden changes of temperature, going from hot to cold or vice versa, which can be difficult when moving from overheated offices to outside.

Always consult your GP before starting any new regime or self treatment. The contents of this article are for information purposes only and are not intended to prevent, diagnose or cure any medical conditions. If you would like a topic covered, contact The Clinic of Complementary and Natural Medicine, Kiltartan House, Forster St., Galway on 091- 568804.

Dr H Bhatti is the President of the Association of Naturopathic Practitioners and can be contacted at his clinics at Kiltartan House, Forster Street, Galway on 091-568804 or at The Village Nursing Care Centre, Ballygarriff, Craughwell on 091-777700.

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