A common cold is an infection in your ears, nose and throat caused by different viruses. Although usually quite harmless it can make people feel terrible. Unless care is taken during the winter months, constant colds can lower the immune system leaving individuals susceptible to more serious infections, writes Dr Bhatti.

Most adults get a cold two to four times a year. Children, especially preschoolers, may have a common cold as many as six to 10 times annually. If symptoms of a cold do not clear up after a few days or if they are very severe it is best to get a check up with your regular GP.

Symptoms tend to appear about three days after being exposed to the virus. Symptoms vary depending on severity but usually include several of the following: runny or stuffy nose, itchy or sore throat, cough, congestion, slight body aches or a mild headache, sneezing, watery eyes, low-grade fever and mild fatigue.

There are on average up to 200 viruses that can cause a common cold. , the most common being the rhinovirus, which is highly contagious. There are usually no complications with a cold but if your temperature exceeds 102F, you develop extreme fatigue or coloured phlegm, get in contact with a medical professional.

Many fruits and vegetables have immune boosting powers that protect your body from various illnesses and conditions. Eating plenty of these foods will definitely help with preventing colds.

Garlic has long been considered a natural wonder drug and is known to have strong antioxidant properties. It has strong antibacterial properties, so eating plenty of it is a good way of avoiding colds. Probiotic organisms in yoghurt increase the number of good bacteria in your gut, thus protecting you against infections. If you can stand the heat, then chilli peppers may help fight infection due to their large amounts of vitamins A and C. Also, eat plenty of oranges, lemons or other citrus fruit to ensure adequate vitamin C intake.

Prawns and shrimp are low in fat but rich in protein, iron and zinc, which are thought to bolster the immune system. Prawns also contain vitamin B, which gives us energy. Green peas contain eight vitamins, seven minerals and plenty of fibre and protein. All of which should improve general health and wellbeing thus strengthening your body against infection. Broccoli is one of the best disease fighting vegetables. As well as containing huge amounts of vitamin C, broccoli has also been linked to cancer prevention and heart, stomach, eye, bone and skin health. The omega-3 fatty acids in oily fish, such as salmon, tuna and mackerel, are good at protecting the body from respiratory infections. The oils increase the activity of phagocytes, white blood cells, which destroy bacteria and viruses and help the body fight infection.

Get plenty of fresh air during the winter months. One of the big culprits for spreading infection is being confined in small spaces with lots of people. Get active and you will find the winter passes without too much coughing and spluttering.

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.

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