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Top tips for fighting the common cold

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The harsh winter weather has launched the cold and flu season, and from colleagues sniffing and sneezing to family members in bed with flu symptoms, it's difficult not to fall prey to the common cold.

The good news is there are lots of natural remedies to help relieve the symptoms and keep you in tip top shape! Nutritionist Emma Wight-Boycott reveals some of the easiest ways to fight against the common cold…

Scroll below for the full list


Getting enough sleep is one way of fighting a cold

Get enough sleep

Sleep is one of the key elements to maintaining a healthy immune system. Most of us need around seven hours per night, but some of us need even more than that. During sleep, our bodies repair and recover from illness so the more you can get, the better you will feel.

Stay hydrated

Water is essential for flushing out toxins from the body, so make sure to drink plenty. Also be warned that our nose and mouth is more prone to damage when we become dehydrated, so keep tissues moist.

Eat a healthy diet

Diet is super important. A nutritious and varied diet high in fruits, vegetables and grass fed meats will provide essential nutrients to the immune system to function optimally. Plus, foods high in fibre will feed good bacteria in the gut.

Eat less sugar

Sugar can play havoc with our bodies, with consequences on our immune systems. If you want to try to help reduce your number of sick days, reduce your sugar intake.


A healthy diet is key to quick recovery

Get enough vitamins

Vitamin C is important for the immune system – especially for people who are exercising outside in the colder month! Try a creamy sweet potato and cauliflower soup with spicy chilli peppers for a quick boost.

Try and stay calm

Stress can deplete the immune system – studies have shown our body reacts to stress the same way it does to an infection. By reducing stress, you ease the burden on your body and allow it to focus its energy on fighting the cold – if you need time off work, make sure to take it.

Eat foods with Zinc

Zinc contributes to the normal function of the immune system – eat more oysters, fish, beef and sweetcorn to get your fix.

Try Selenium

Selenium not only protects our cells from stress, it helps maintain our immune system at a normal level. Brazil nuts and sunflower seeds are excellent sources of Selenium as well as making for a filling snack.

Nelsons® Coldenza® # is a homeopathic remedy specifically designed to help bring gentle and soothing relief for the symptoms of cold and flu. For more information head to

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