Sick boy

You get no sympathy for man flu, so fight it off before it strikes.   You can hear it on the train, in the office and probably in your sleep. The coughs, snivels and sneezes that signal the onset of winter are nibbling away at the edges of your daily existence. But don’t let them strike you down. MR called up Personal trainer Roy Summers from www.bodylinestudios.co.uk for the best 10 ways to stay strong through the cold snap.   1. Take the time to consult with a nutritionist to establish what vitamins/minerals etc you may be deficient in.   2. Start taking those vitamins and minerals in supplement form, don't just say, "I will get enough from eating well" - you almost certainly won’t.   3. When taking supplements, use a well-known brand with a good reputation.   4. Aim to eat 5-10 portions of fruit and veg every day.   5. Don't over-train, schedule your runs properly so you can get the right amount of rest. If you are tired then you are more susceptible to colds and flu.   6. Hydrate properly with 2-3 litres of water every day.   7. Use coconut water to rehydrate after a training run, not just ordinary water.   8. If you do feel like a cold is coming on, don't force yourself to run. Missing one run may save you from 3-4 days of not being able to run as a cold gets hold.   9. Take up pilates or yoga, this will have so many benefits, one of which will be to de-stress you and your body, which means you will decrease your chances of getting a cold.   10. Get the right amount of sleep; your body repairs itself whilst you are sleeping.  

Triple threat

Melanie Flower’s three top supplements that will help fight the lurgy.

 

Probiotics (friendly bacteria)

A great support to the immune system, and they produce natural antibiotic substances keeping undesirable bugs at bay. You can get good quality probiotic capsules from health food shops which contain freeze dried organisms. Take a capsule every day to keep your immune system strong, and especially if you've had to take antibiotics for any reason.  

Zinc

Needed for many functions of the immune system, and our modern diets can sometimes be deficient. Zinc throat lozenges are beneficial if you feel a sore throat coming on.  

Vitamin C 

Taking a high strength Vitamin C tablet every day can help to keep coughs and colds at bay throughout the winter months. And if you feel you are coming down with a sniffle, then you can take a few tablets (spread throughout the day) to increase its antiviral action.  www.melanieflower.com