A-Z of flu busters

The flu season is upon us. The immunisation programme is in full swing, and experts are warning those who have decided not to have the flu jab to start boosting their immune system now. "Don't let your guard down," says influenza expert John Oxford, professor of virology at Queen Mary School of Medicine. "People have become relaxed about flu because the past two years have not seen new strains of the virus. This winter could the worst we have seen for many years. Stay healthy, and be careful."

ACUPUNCTURE enhances the body's resistance to infection. "No one knows quite how acupuncture works,î says top acupuncturist and homeopath Pierre Jean Cousin who works from the Kensington Therapy Centre (020 7376 1199). "But it is well established that acupuncture acts as an effective immune booster.î

BLACKBERRIES are a good choice of fruit for staving off illness. They're in season at this time of year, and contain anthocyanidins - which are 20 times stronger than Vitamin C when it comes to fighting infections.

VITAMIN C The body's levels of vitamin C fall when you're ill, so taking extra vitamin C is a good idea when you're under the weather. Quite how much you should take is debatable. Complementary practitioners would like you to take at least 1,000mg; most people can take 2,000mg a day. Much more than that, and it can lead to mild diarrhoea. But it won't do you harm, as excess vitamin C is simply excreted by the body - in the form, say sceptics, of very expensive urine.

DIPHENHYDRAMINE This ingredient is found in over-thecounter flu and cold remedies to make sure you get a good night's sleep. "This is an antihistamine that can make you very drowsy,î says Mark Stuart, resident pharmacist at The London Clinic (020 7935 4444). "It is most often used in these medicines as an ingredient to help you sleep. If you're choosing one of these formulations, read the label carefully. Diphenhydramine is definitely an ingredient to avoid first thing in the morning.î

ELDERBERRIES have powerful antiviral properties and can ease the congestion which is often part of flu by removing catarrh.

FEVER is the first sign of flu. You're hot and sweaty, but feel
shivery at the same time. Your body aches, and so does your head. For good measure, you'll have a sore throat, a dry cough, and possibly watery eyes and a runny nose. But it's the fever that distinguishes flu from a mere cold.

GARLIC AND GINGER Garlic has a natural antiviral action, while ginger is said to stimulate the lungs. A ginger-and-spring onion infusion (grate them, then steep them in boiling water for five minutes) is a traditional remedy for treating colds and influenza.

HONEY Folk medicine has always favoured honey as a remedy for a troublesome cough, one of the main symptoms of flu. For an oldfashioned, drugfree cough medicine, boil one lemon slowly for 10 minutes, then extract its juice and put in a drinking glass. Add two tablespoons of glycerine, stir well, then fill up the glass with honey. Take a teaspoon at a time.

IBUPROFEN "It is used for mild to moderate pain associated with colds and flu, and also to reduce fever,î says Mark Stuart of The London Clinic. Ibuprofen is less gentle on the stomach than paracetamol but has an added anti-inflammatory effect that paracetamol does not.

JABS A flu jab is a good idea for anyone at risk - it's free for anyone over 65, and anyone with diabetic, asthmatic, bronchitic or immune-related conditions. Your GP should be able to provide a jab at this time of year. "People should see the vaccine as an insurance policy,î says Professor John Oxford. "People insure their houses and cars - think of the jab as the equivalent for the body.î Some Boots stores are offering jabs for £15 this month and in November (call 0845 120 3000 for details).

KALI BICHROMIUM is a particularly good homeopathic remedy for colds and flu,î says Kensington Therapy Centre's Pierre Jean Cousin, "because it acts on the outer respiratory tract and the lungs. Other homeopathic remedies to try for flu include gelsemium, very good for easing the head, and aconite and oscillococcinum, which both help the body fight virusesî.

LYSOVIR is an excellent and underused drug, according to influenza expert Professor John Oxford. Its trade name is Amantadine, and it is 70-90 per cent effective against the influenza A virus. Both stop you catching the virus, and can stop it in its tracks if taken at the first signs of flu.

MGN3 BIOBRAN is the big new immune booster, made from the breakdown of pre-digested rice bran and shiitake mushrooms, which stimulates the immune system, giving it a better chance of fighting off infections before they get a hold. Dr Mamdooh Ghoneum, a professor at the Department of Immunology at the Drew University of Medicine and Science in Los Angeles, has spent the past 20 years researching immune boosters. He describes MGN3 Biobran as "the most powerful immune complex that I've ever testedî. (£46.95 for 50 tablets, call 020 8480 1000 to order.)

NAIOULI This aromatherapy oil is particularly good for easing sinus congestion, and is included in top aromatherapist Michelle Roques-O'Neill's Boost oil, which comes either in a bath or body formulation (from £4.50, from Pure Alchemy, 020 7624 1022). Also contains antiseptic thyme and cooling peppermint. The oil helps soothe aches and pains.

OLIVE LEAF EXTRACT is both antiviral and antibacterial, says nutritionist Ian Marber. "It contains calcium elenolate which can kill viruses. It does this by stimulating the process in which immune cells digest and eradicate bugs that cause colds.î Find it at The Food Doctor, 020 7792 6700, priced £28.90 for 60 tablets.

PSEUDOEPHEDRINE is one of the most effective decongestant ingredients in over-the-counter medicines. "It is usually found in 'non-drowsy' formulations of flu and cold medicines,î says Mark Stuart of The London Clinic. "If you want a good night's sleep, don't have this one too close to bedtime as side-effects can include a stimulant action.î

QUICK ACTION "When the signs of influenza come on - temperature, aches and pains, and something to do with the respiratory tract, such as a coughs - you must take action,î says Professor John Oxford. "People often feel they shouldn't bother the doctor - but if they have influenza, it's one instance where they should.î Q is also for quiet. "After you have taken action and treated your symptoms,î says Professor Oxford, "then take it easy and appreciate that you potentially have a serious disease - not something that you can recover from in a hurry. A young person will be in bed with full-blown influenza for three days, then feel ropy for another three days, then be back to normal; an elderly person or a diabetic may well be unwell for weeks.î

RELENZA is a powerful medication, available on prescription, which targets both the A and B viruses of which flu is comprised. Similar is the new drug Tamiflu, which is also available on prescription, and comes in tablet form. These medications both need to be taken as soon as you feel the flu coming on.

SHOWER Make sure it's a cold one too; naturopaths have said it for years, and now science has backed up the idea that having a cold shower stimulates the body into warming itself up and raising its core temperature. Do that by three degrees, and most bugs will be done for. Granted, it's not an absolutely appealing thought, especially when you're full of aches and shivers, but a cold shower can shorten the duration of an infection, as well as reducing the risk of catching one in the first place.

TINCTURE is the preferred form in which to take herbal remedies such as echinacea, which increases production of white blood cells in the body. Don't take too much though - use this for 10 days, then take a break for a further 10 days, or the body will become used to the product.

UPPER RESPIRATORY TRACT This is where flu attacks first - and which needs protecting. Acupuncture can stimulate the lungs to ward off infection. Symptomatic viral infections such as flu are most likely to appear in those lacking selenium - since high selenium levels appear to interfere with viral reproduction. (Brazil nuts are the richest dietary source of selenium.)

VIRUS What you need to watch out for with flu viruses is when a new subtype emerges - the one to beware of this year is influenza AH1N2. "For aficionados of virology,î says Professor Oxford, "this sort of thing is dead interesting. For everyone else, what they need to know is that if they have this year's flu jab, they'll be well protected against this as against other current flu viruses.î

WATER Drink lots. Keeping your body hydrated helps it deal with illness better. If you are sweating out a fever, you'll dehydrate all the easier. So keep drinking plenty of water - aim for two litres a day.

XYLOMETAZOLINE and Oxymetazoline are drugs found in nasal
sprays. "They're effective when used as a spray into the nostrils to dry up your nose,î says The London Clinic's Mark Stuart. "But only use them short-term (for a few days) as you can develop a tolerance to them.î

YARROW is an astringent herb, good for the prevention and treatment of the catarrh which often accompanies flu.

ZINC Zinc is the principal protector of the immune system and helps white blood cells to fight infection. Zinc is also essential for the structure and function of cell membranes. It is also an antioxidant - it prevents cancer - and is found in meat, mushrooms, oysters, eggs, wholegrain products, brewer's yeast, seafood, nuts and peppery spices. There may be a welcome side-effect - zinc also increases male libido.