Channel the natural healing properties of herbs, spices and fresh fruit to fight the curse of winter coughs, sneezes and sniffles.

Over-the-counter remedies aren't always the solution when it comes to treating a cold. There are plenty of natural ingredients that will assist your body to heal itself, many of which you will already have in your kitchen.

Prevention is better than cure. Exercising your body's natural defences will strengthen your immune system, equipping you to resist infections.

A healthy diet all year round is a cold-fighting essential. Be sure to pack your winter meals with lots of fruit and vegetables rich in vitamin C, such as broccoli and citrus fruits and zinc, found in wholegrain. Fruit juices and soups will quench your thirst while supplying essential vitamins.

Suffering from a flu virus can put you out of action for days - often weeks. Help your body to rid itself of the virus more quickly using the best of herbal wisdom.

Often a bad cold can seem like flu, but whereas you can still function despite feeling ill if you have a cold, flu is more debilitating and can take several weeks to recover from. As flue is a virus, it won't respond to antibiotics or conventional medical treatment, but herbal remedies ease the symptoms and boost your immune system so that you can recover from the virus more quickly and avoid most of the unpleasant side-effects.

The onset of flu is usually experienced a aches and pains all over the body, a high fever, headache, sore throat and an inability to do anything but rest. Your body's reaction to the virus is to raise your temperature to burn it out of your system, so you need plenty of fluids to stay hydrated. Herbal teas and infusions are nature's gift at this time.