Protect yourself from Flu this winter

Winter is upon us once again, only this year we have seen a rather rampant and dangerous flu reeking havoc across the globe that although has simmered down now, could potentially rear its ugly head again in the future. Although health care professionals in the UK seem confident another bout could be dealt with efficiently and risks kept to a minimum, there are a few natural things you can do to protect yourself and decrease the chances of catching any flu, swine or the plain old seasonal variety.

Solid deep sleep, plenty of exercise and a diet packed full of fruits and vegetables is the number one step to take. This will ensure your immune system is working at its peak performance levels which is important when battling illnesses and disease. Berries, beans and green tea are especially good for your immune system.

Try and get at least 8 hours of deep uninterrupted sleep each night. Instead of watching TV until 11, go to bed at 10 with a book and you will find yourself dropping off in no time. Watching TV tricks our bodies into thinking we are not tired, when really we are. For exercise, spend at least 30 minutes each day doing something that raises your heartbeat just a fraction. Even just hoovering the house is enough, no one is asking you to train for a marathon!

Introduce more garlic into your life if you really want to fight the flu! Studies have shown it is not just vampires that it wards off, but also cold and flu symptoms. You could make some really garlickly salad dressings, or make a healthy pizza with masses of garlic sprinkled on top. Yes, you may smell a little, but that is still better than catching a cold or even worse the flu.

Have any of you got any ideas of how to ward off colds, coughs and the flu? Send in all your comments below including any top tips you have.

Foods to combat depression and lift fatigue

How many times have we heard that we have to have a healthy diet, but it really is true. What we ingest has a big effect on our health, well being and even mood. This week I thought it would be helpful to list the 10 things we should make sure we include in our diet, and what foods they are contained within to help improve our mood, fight depression and lift fatigue.

Zinc is vital to help our immune systems function and improve our metabolism and digestion. A zinc deficiency can lead to irritability and even loss of appetite. It can be found in wheat germ, pumpkin seeds, whole grain and high protein foods.

Vitamin B-3 (or niacin) needs to present in ample amounts in our bodies otherwise we are prone to depression, indigestion, irritability and even cold sores. Excessive drinking (of alcohol) can cause a deficiency. Natural sources of this vitamin are found in pork, chicken and oily fish like mackerel and salmon.

Omega-3 fatty acids are the hard hitters when it comes to fighting depression. Studies have shown they even help sufferers of more severe mental illness such as bi-polar disorder. Tuna, salmon, walnuts and canola oil are good sources of omega 3 fatty acids although it can also be taken via a supplement.

Water helps combat fatigue and improve mood. Furthermore it helps your skin and motor function. Drink at least 2 litres a day to really experience the benefits. Caffeine removes water from the body so drink even more water if you are a coffee drinker, or better yet, drink a herbal tea instead of the caffeine laden drink.

Vitamin E boosts our immune system and help fights infections as well as contributing to our overall health. Eat some nuts, seeds and plenty of fruit and vegetables each week to make sure you are getting enough.

Folic Acid levels need to stay high as studies in the past have linked low levels with depression. Sources of Folic Acid can be found in leafy green, beans, peanuts and orange juice.

Calcium helps combat stress as well as anxiety and low levels can result in poor sleep among other problems. Non dairy sources include broccoli and tofu otherwise it is milk, cheese and yoghurt.

Vitamin C is an excellent immune booster. Drink a glass of orange juice each day and include other citrus fruits in your diet like lemons and grapefruit.

Iron deficiency has very negative effects on our health. Low energy levels, fatigue and anemia can be caused. Good sources of iron include beans, beef, peas, nuts and spinach. Liver and beef are also sources however generally we should restrict how much red meat we eat.

Stocking up on these vital nutrients will ensure that you stay feeling well, sleeping better and remain in a positive and upbeat mood. Does anyone have any other tips on combatting depression, irritability and lifting our mood?