When it comes to treating a winter cold (or summer cold), there are plenty of natural ingredients that will help your body to heal itself, many of which are in your kitchen already.

A healthy diet all year round is a cold-fighting essential.  Be sure to pack your meals with foods rich in vitamin C (such as broccoli and citrus fruits) and zinc (found in whole grains).

PREVENTION IS BETTER THAN CURE

Stress can also weaken your immune system, making your more susceptible to colds.  If you feel stressed, try to think positively and address any worries.  Above all, ensure that your immune system has time to work by getting plenty of sleep.

HELPING YOUR BODY TO FIGHT A COLD

Runny noses, congested coughs and sweating cause us to lose body fluids, leaving us dehydrated and thirsty.  The obvious response is to reach for a hot drink, but caffeine is also dehydrating, so regular tea and coffee only worsen the problem .  Most herbal teas are caffeine-free, however, allowing you to enjoy your warm drink without the dehydrating side effects.

Boosting Your Immune System By:

• Drinking more often.  Replace moisture lost in coughs and sneezes by drinking regularly throughout the day.  It is particularly important to keep hydrated if you have a fever.
• Boosting your vitamin intake.  Fruit juices and soups will quench your thirst while supplying essential vitamins.
• Getting plenty of Rest.  Studies have shown that deep sleep increases immune functions.  Skipping sleep will simply prolong your cold.

Herbal teas and fresh fruit juices can provide a valuable source of vitamins and minerals, especially if you've lost your appetite.

COLD-BUSING HERBS

Whether you've got an aching body, a runny nose or a sore throat, there is an herbal remedy that can soothe and cure your cold symptoms.

ECHINACEA.  Echinacea strengthens the immune system and can shorten the length of a bout of cold or flu.  Drink a cup of echinacea tea every day from the start of the flue or cold season, as a preventive measure.

Echinacea is available as a dried herb from specialist suppliers or as herbal tea bags.

ROSEMARY.  Availabe as an essential oil or a dried or fresh herb, rosemary eases headaches and sore throats and can also raise the spirit.  Gargle with a diluted syrup to ease a sore throat.  Alternatively, to treat an aching head, drink half a cup of rosemary tea every three hours.

GINGER.  Available in root or essential oil form, this winter warmer is an antiseptic, a stimulant and expectorant all in one.  Dilute the essential oil for a muscle rub.  Grated ginger root can be made into a tea, or added to foods.

GARLIC.  Whether in clove, powder or oil form, garlic's antibacterial properties help the immune system to fight infection.  It is also an effective remedy for chest infections.  Try to include garlic in your diet or take a fresh clove two to three times a day with meals.

EUCALYPTUS.  This antiseptic essential oil works on the respiratory tract, soothing inflammation and clearing the head and sinuses.  A few drops on a handkerchief inhaled at intervals will relieve nasal congestion. Place eucalyptus and lemon in a bowl of hot water to make a sinus-clearing steam inhalation.

SAGE.  Sage's chest clearing properties are useful for treating head colds and restoring the appetite.  Drink in herbal tea throughout the day.  Pregnant women should avoid sage and thyme.

THYME.  Available as a fresh or dried herb or essential oil, thyme fights infections and relieves low spirits and exhaustion, fortifying the body against colds.  Drink half a cup of tea, or take a half tbsp. of syrup, three times a day.

HONEY.  This humber store cupboard standby soothes sore throats and tickly coughs.  It also gives relief from headaches and promotes relaxation.  Use instead of sugar to sweeten herbal drinks.  Unlike sugar, honey will help to ease your cold.

CITRUS FRUITS.  Lemon, grapefruit, and orange juice are all antiseptic and have uplifing properties, helping to beat the "winter blues."  Orange can bring down temperatures, grapefruit stimulates the lymphatic system and fights fevers, and lemon cleanses and purifies. Heat essential oils in a vaporizer or eat fresh fruit to boost vitamin C levels.

NOTE:  STORE YOUR COLD-BUSTING HERBS AND HERBAL TEA BAGS IN A DRY, WOODEN BOX IN A DARK CUPBOARD.

HOW TO MAKE A COUGH SYRUP:

To make a simple cough syrup:

• Pour half a pint of boiling water into a jug containing a sliced lemon and one tbsp. organic honey
• You may then choose to add a cold-busting herb, such as:  SAGE - chopped fresh sage helps soothe an aching head.  GINGER--grated fresh ginger stimulates the circulation.  THYME - A spoonful of chopped fresh thyme will fight infection.
• Cool, strain and then take a half tsp. three times a day.

Just a few sips of this natural cough syrup will help to soothe a sore throat.  The antibacterial properties of honey also help to fight off throat infections.

 BE HAPPY, LAUGH, SMILE -- TO LIVE A LONG LIFE!