The winter season is upon us and I am seeing many more patients come in with coughs, colds, sore throats and earaches.

One should remember that most infections are viruses and do not require antibiotics. Unnecessary use of antibiotics has led to resistance and in the not-too distant future all antibiotics could become useless, resulting in millions of deaths from a simple chest infection.

Antibiotics also damage your friendly gut bacteria, which are an important part of your defence system, leading to weakening of your immune system.

Here are my tips to keep your immune system strong throughout the cold and flu season.

1. My first tip is to take a good natural probiotic like Actimel or Kefir. A strong, healthy gut full of friendly bacteria will boost your immune system.

If you do take an antibiotic course, then please do take something like Actimel to replenish your healthy gut bacteria.

2. Take Vitamin D, as levels drop during winter. My favourite is DLUX a Vitamin D spray under the tongue.

3. Have fresh soups such as chicken or vegetable, three or four times a week. Add herbs and spices and eat lots of onions, garlic and ginger.

Remember the most powerful medicine is at the end of your fork. Eating processed foods and fizzy drinks will damage your immune system.

4. Drink elderberry and echinacea teas daily.

5. If you do get a cold, zinc lozenges are good at reducing the length of your illness.

6.Take regular exercise but don’t overdo it as this can suppress your immune system especially if you do not have time to rest sufficiently after strenuous exercise.

7. Stress is a common reason people pick up viral infections and why symptoms can linger for weeks or even months.

Please do try and manage your stress levels. If you are prone to high stress levels, I suggest weekly acupuncture, massage or taking up yoga.

Most illnesses will be viral, but a small number of children and older adults will be at risk of developing a severe infection. Signs and symptoms can include extreme shivering or muscle pain, confusion, a high or low body temperature, a fast heartbeat and fast breathing.

You can look at the website sepsistrust.org for further information.

I do hope these tips help and you have Happy, healthy Christmas and New Year.

Dr Manpinder Sahota, who attended Dartford Grammar School, has worked as a GP in Gravesend for 20 years.

He is now a GP at Vitality Home Health, based in Gravesend and Sevenoaks.

You can follow Dr Sahota’s health care tips at vitalityhomehealth.co.uk or on Twitter @sahota_m

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