4 Eat super-foods

Dr Crowe says a secret weapon against coming down with a winter chill is to eat foods that boost your immune system.

• Have a curry. Turmeric powder has been used for more than 3000 years for its antioxidant and anti-inflammatory ingredients called curcumins, which explains why a hot curry is good for a cold. Include lean red meat, which is full of iron, zinc and vitamin B12.

• Porridge is the undisputed king of breakfast cereals and will warm you and fill you up. Oats are a wonder carbohydrate that are higher in protein than most grains, in addition to being a great source of iron, zinc, potassium and vitamin E. Adding dried, tinned or fresh fruit means you’ll get an extra hit of fibre and vitamin C.

• Eat plenty of orange and red foods such as carrots, squashes, pumpkins and beetroots, as well as red and orange peppers to boost the immune system.

5 Just keep moving

It’s bucketing down and you’d rather be home in your ugh boots than out in your running shoes, but exercise is vital to kick-start the metabolism, boost the immune system and fight winter blues and stress by releasing the feel-good chemicals, endorphins.

Sports psychologist Gavin Freeman, author of The Business Olympian (New Holland), says that to stay on track physically, it’s necessary to set goals. “The key is to be process focused, as opposed to outcome focused,” he says.

“Many people have a goal to lose weight or get fit, but it is vague. A clear goal would be: I’d like to exercise three times per week and cover a distance of six kilometres in that week.”

While it may take a while to reach your goal, you are able to monitor your progress and celebrate mini gains, which gives you the incentive to keep going. Freeman also suggests that you get somebody else on board so you are accountable, whether that is a friend, a coach or joining a team.

“With team sports you have to turn up as you have people relying on you,” he says. “Winter sports such as touch football, basketball or volleyball are a great start.”

6 Wash your hands

With all the nasty winter bugs and viruses floating around, there are a few things that you can do to lessen your risk of getting struck down. Top of the list is regularly giving your hands a good wash.

Claire Boardman, president of the Australian Infection Control Association, says: “Keeping your hands clean may be the single best thing you can do to avoid getting sick, as most viruses, cold, flu and gastric bugs are transmitted by touch.

“When around sick people at home or work, make sure you wash your hands well with hot water and soap, especially before touching your own eyes, nose or mouth.”

Boardman also recommends an annual flu vaccination, available from your GP. This is particularly important for those over 65, asthmatics and anyone who has a weak immune system or who works with the general public.

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