Protect yourself from colds and flu

Exposure to viruses is unavoidable, especially if you live in a big city and take public transport. But succumbing to colds and flu is not inevitable; it depends on the strength of your immune system. Studies have repeatedly shown that taking a daily supplement of 1 gram of vitamin C or more reduces the incidence, severity and duration of colds. Ensuring you are eating a vitamin diet rich, together with immune-boosting nutrients during cold epidemics, can produce even better results.

Dietary Strategy 

When ill, avoid dairy products, eggs and excessive meat or soya consumption as these foods are mucus forming. Your body needs rest and nutrients, stock up on fresh fruit and vegetables, in soups or as juices.


  • 2 x multivitamin and multi-mineral
  • 2 x antioxidant complex
  • 2 × Vitamin C 1,000mg (4g every four hours when you have a cold or flu)
  • EIderberry extract (1 dessertspoon four times a day when you have a cold or flu).
  • Echinacea drops (10 drops, two or three times a day)

Shani Shaker BA (Hons), dipION, mBANT, CNHC, is a registered nutritional therapist with a focus on regenerative and functional nutrition, disordered eating, addiction and mental health. Based in London her services include one-to-one coaching, group classes and Skype sessions. Contact her at [email protected]Shani Shaker: Health, Beauty & Nutrition Therapist

Disclaimer: The information provided is intended for your general knowledge only and is not a substitute for professional medical advice or treatment for specific medical conditions. Please consult your healthcare provider with any questions or concerns you may have regarding your condition. Supplementation should only be temporary. If you’re eating a nutrient-rich diet, extra supplementation should only last for a month or two, just long enough to resolve the deficiency.

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