Fighting the cold with a healthy diet and fitness training

Are you enjoying the winter breeze? Or have you suddenly found yourself flat, back in bed immobilised with the cold or flu?

Colds and flu's are viral infections that irritate your nose, throat, sinus, bronchi and lungs. These viruses invade your body when your immune system's resistance is low.

Exercising with a cold or flu - Exercise boosts your immune system so some light fitness training can help you get over your cold. However, if you have a fever or a chest infection you should not continue with your training programme. If unsure of what you should do it is best to consult your doctor, personal trainer or fitness expert.

The main job of your immune system is to keep your body protected from attack both from other organisms, and also from your own cells which may develop incorrectly. A fully functioning immune system fights infectious agents such as bacteria, viruses, fungi and parasites. If your immune system malfunctions it is subject to cold and flu as well as a stream of other diseases. Lack of nutrition, bad sleeping patterns, and stress all weaken your body's natural defences.

Think of nutritious foods as part of your cold-and-flu armour, and you'll be ready to do battle whenever illness strikes. Critical nutrients include:

1. Vitamin C
White blood cells act as your immune system's warriors against invaders. The hardworking Vitamin C maximises your immune system's capacities by working on a cellular level to reach every single cell in your body. It stimulates white blood cells helping them work effectively protecting your body against pollutants. Most fruits and vegetables are rich in Vitamin C, especially citrus and kiwi fruit, pineapple, strawberries, bell peppers, and green vegetables. Your body cannot build reserves of Vitamin C so it is important to ensure a consistent and regular supply. The UK/USA governments recommend that you eat at least 5 servings of fruit or vegetables every day to maintain good health.

2. Lots of water, natural fruit juices, or vegetable juices.
Water is essential to help your body fight illness, try to drink water continuously through the day. Avoid dehydrating drinks such as alcohol, coffee and caffeine. Sugary drinks also don't help and can decrease the activity of the immune system for up to five hours. Instead opt for water, herbal tea or natural fruit juice. Try a honey and lemon hot drink made with fresh lemon juice, boiled water and honey to taste, or adding 5-15 drops of Grapefruit Seed Extract 2-3 times a day to pure fruit juices to boost your immune system. Most people are chronically dehydrated! The British Dietetic Association guidelines suggest that you should consume at least 2.5 litres of water. Of this, 1.8 litres should be obtained directly from beverages, the equivalent of 6-7 glasses.

3. Garlic
Garlic is believed to act as an antioxidant. It helps destroy free radicals, the active oxygen molecules which attack your cells and your immune system. Garlic also contains a flavouring agent called alliin that acts as a decongestant which is useful for treating the symptoms of cold and flu. Try adding plenty of fresh garlic to your meals as a good way of strengthening your immune system.

4. Zinc
A lack of zinc in your diet can lead to a reduction in the numbers of white blood cells, and in the production of antibodies. Both white blood cells and antibodies are essential in your bodies fight against infection. A lack of zinc can also lead to autoimmune disorders - where the immune system attacks itself. It is essential that zinc is part of your regular diet. Muscle meat, poultry, fish and seafood, nuts, eggs, seeds and brewer's yeast are all good sources of zinc.

5. Protein
The antibodies that defend us against germs are proteins and so a good protein intake is the very foundation of immune system function. Make sure that you include white meat, fish, tofu and beans in your diet to ensure your body receives a sufficient supply of protein.

6. B5
The physical side-effects of emotional stress can weaken the immune system. Vitamin B5 helps your body deal more effectively with stress and promotes antibody production. Also people prone to allergies, or who consume excess alcohol or refined foods might develop a shortage of vitamin B5

There are a number of foods rich in B5. Try fresh vegetables, beef, brewer's yeast, eggs, kidney, liver, mushrooms, nuts, pork, royal jelly, saltwater fish, torula yeast, whole rye flour, and whole wheat.

7. Plenty of sleep.
Finally, doing nothing is one of the best ways to strengthen your immune system. During sleep your immune system repairs and revitalises itself. Lack of rest can result in worsening cold and flu symptoms, delayed recovery, and even relapses. So make sure that you are giving your body plenty of rest. Be good to yourself this winter and try our recipe recommendation which is crammed full of all the right nutrients, and remember high-fat, high-sugar junk foods, skipped meals, lack of rest and lots of caffeine make you more susceptible to viral infections.

Spinach & Wild Rice Soup with Toasted Pumpkin Pesto (Serves 4)

Preparation time 1 hour

1. 1 cup wild rice
2. 1 large onion, finely chopped
3. 1 large carrot, halved lengthwise and thinly sliced crosswise
4. 1/4 cup dried porcini mushrooms, coarsely broken up and rinsed
5. 3 cloves garlic, minced
6. 1-1/2 teaspoons salt
7. 1/4 teaspoon thyme
8. 1/8 teaspoon grated nutmeg
9. 2 packages (10 ounces each) frozen chopped spinach
10. 1/4 cup hulled pumpkin seeds
11. 1/2 cup packed fresh basil leaves
12. 2 tablespoons fresh lemon juice

1. In Dutch oven or flameproof casserole, combine 6 cups water, wild rice, onion, carrot, dried porcini, garlic, salt, thyme, and nutmeg and bring to a boil over high heat. Reduce to a simmer, cover, and cook 40 minutes. Add spinach and cook 10 minutes or until wild rice is tender and spinach is heated through.
2. In small heavy skillet, heat pumpkin seeds until they begin to pop, about 2 minutes. Transfer to food processor or blender and add basil, lemon juice, and 1/4 cup of water. Puree until smooth. Pour pesto into small bowl and set aside.
3. Spoon 1 cup of wild rice soup into processor (no need to clean bowl) and process until smooth. Stir pureed soup and pesto into soup remaining in Dutch oven.

Nutritional Information
Per serving: 286 calories, 5.4g total fat, 1g saturated fat, 1.5g monounsaturated fat, 2.5g polyunsaturated fat, 10g dietary fibre, 16g protein, 49g carbohydrate, 0mg cholesterol, 995mg sodium.
Good source of: beta-carotene, fibre, folate, iron, magnesium, potassium, riboflavin, vitamin B6, vitamin C, zinc.

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