Winter and colder weather always brings on a new barrage of coughs, colds, sniffles and cases of flu. Your best line of defence against all of these infections –which, incidentally, are all viral infections – is to have a good, strong immune system. While some folk like to get a jab to help protect themselves against winter ailments, you still can’t get a vaccine against the common cold. The reason for this is because this little virus is always mutating and, according to one doctor, you would need more than 100 injections a year to give you immunity to every cold virus out there. Most people would rather stick with just having a few sniffles in preference to this many injections.

A good strong immune system is the best thing you can do to keep you fighting fit – ready to fight off these viruses. So what can you do to give your killer T cells and all the other good guys in your system the best shot they have?

1. Eat your fresh fruit and vegetables. Eating fresh fruit and vegetables is such an important part of staying in good health for a host of reasons, ranging from giving you cancer-fighting antioxidants to stopping you putting on that little extra round your tummy. If you can only take one step to help your immune system, this is it.

2. Sleep well. Your body does a lot of its replenishing and repairing while you sleep, which is why you naturally feel tired when you are unwell. Get plenty.

3. Laugh. Yes, as the Good Book says, a merry heart doeth good like a medicine. Laughter also helps you de-stress and feel good. All the more excuse to stay home in bed watching Mr Bean and/or reading Terry Pratchett novels when you’re off colour.

4. Exercise. Exercise isn’t just a way of trimming off excess body fat and keeping your heart safer. Like fruit and vegetables, this is another absolute must that has so many health benefits that you have no excuses not to. If you can’t get a solid half hour a day, you should be able to get three slots of ten minutes here and there.

5. Soup. Soups made by boiling up old bones have some nutritional goodies that do the immune system a world of good. They’re also comforting and soothing when you have a sore throat. For a real cold-fighter, boil up some bits of chicken into soup, then add lemon juice and raw garlic just before eating it.

6. Relax. Stress lowers your immune system because it depletes your body’s energy stores. Take some time every day to chill out and do something just for you. Yes, Mum, that includes you, in spite of holding down a job and looking after the family.

7. Sunshine. Vitamin D is easiest to obtain from sunlight than from anything else (except cod liver oil – so take this as well). Try to get as much as you possibly can.