1 Avoid artificial additives, sugar, alcohol and dairy products.

2 If you're hungry eat foods that are going to be easier on the digestion such as warming soups and stews, and hydrating whole grains, such as brown rice, millet, quinoa and buckwheat, that will help bind toxins to take out of the body. It's also beneficial to eat vegetables that are easy to digest such as root vegetables and the cruciferous ones containing phytochemicals, vitamins and minerals, such as broccoli, cauliflower, Brussel sprouts and watercress. Also include easy to digest proteins, such as beans, legumes and pulses.

3 The Cisca Saltpipe is great to use daily during a cold as it can alleviate sneezing, coughing and shortness of breath, help you to breathe easier and leave you feeling revitalised. Sufferers place the pipe in the mouth and inhale as normal, exhaling through the nose. It allows the microscopic particles of salt to penetrate the entire respiratory tract.

4 Drink hot water with grated root ginger and add some freshly squeezed lemon juice and a spoonful of natural Manuka honey too.

5 Take a good quality prebiotic supplement, or eat foods such as artichokes, onions and leeks and take a probiotic supplement or eat fermented vegetables, saukraut, kefir and miso. You do have to be careful with these foods if your gut health is poor. Start introducing them slowly even if your gut is healthy.

6 Try to get some fresh air daily and walk when you can.

7 Have social interaction with people you enjoy spending time with and do things you enjoy and that make you laugh.

8 Get a regular massage, practice yoga or relaxation/meditation.

9 Inhale aromatherapy oils such as lemon, eucalyptus, grapefruit and peppermint.

10 Supplements that are beneficial for the immune system include Echinacea, Astragalus, Vitamin C, Vitamin D and Zinc.

Julie Silver is a nutritional therapist and the author of Food Awakening - Nutrition for Now: