Oldies but goodies

The hot toddy

There’s no science behind the alcohol bit, apart from it might send you off to sleep quicker, but the warm liquid and spices will help to thin mucus and soothe a sore throat and a nice hot toddy can definitely perk up your mood.

Chicken soup

More than just comfort food, chicken contains an amino acid cysteine which can act as a decongestant. And, as with any homemade soup, it’ll contain lots of nutrients from the bones and veg and water for extra hydration, which you need when suffering.

Garlic milk

This might turn your stomach but the combination of garlic and/or onion with honey and a warm drink can help ease coughs and colds due to the antibacterial properties of the garlic/onion and mucusdissolving honey. Gently heat a glass of milk, add diced onion and/ or a crushed garlic clove, take it off the heat and leave to infuse for 20 mins. Strain and add 1–2 tsp honey (raw if possible) per cup.

Drinking vinegar

Fruit vinegar has been used for centuries for its anti-inflammatory and antibacterial properties. You can make your own apple cider or fruit vinegar but you’ll need to leave it to ferment for 4–6 weeks. Or you can buy it ready to use.

The Bath Alchemist Apple Cider Vinegar Wellness Tonic comes in three flavours. Add a tablespoon of vinegar daily to water, tonic or mix into a dressing.

Gargling salt water

Gargling with warm salt water and nasal cleansing with a saline spray from the chemist can both help reduce the length of cold symptoms according to studies.

Steam inhalation

Dry air can make congestion and sore throats worse, but steam will help to clear your airways.

You could have a hot shower, steam your face over a sink with a towel over your head and maybe a few drops of eucalyptus essential oil, or use a cool mist humidifier.

Generally, our immune system does a pretty good job of defending us and you shouldn’t need to take any specific supplements or remedies that claim to boost its function. “A healthy immune system is all about balance,” says Dani Clarke, a nutritional therapist and founder of The Bath Alchemist (thebathalchemist.com). “One specific thing won’t boost its function, but we can help support it by eating healthily and making sure we get enough exercise, sleep and sunlight, which provides us with vitamin D.” Dani suggests eating more foods with anti-inflammatory ingredients to support the microbiome in the gut which she calls ‘an access link to all areas of the body’. Top of her list are fibre-rich foods, protein, fermented foods and anti-inflammatory foods such as garlic, onions, ginger, turmeric and blueberries.

Eating well and getting enough exercise, sleep and sunlight will help