The flu season is back as we hurtle towards the busy festive period, so stock up with some powerful immune-boosters.

Instead of just relying on one agent, ensure you have a few bug-busting devices at your disposal and know how to use them.

Nobody is likely to escape viruses on the rampage but the healthier you are, the easier it is to fend them off.

Ensure you get enough sleep, plenty of fresh air and eat and drink to support, rather than undermine, your immunity - it's worth looking after yourself at this time of the year.

Whenever you're prone to the sniffles or feeling under the weather, try not to cave in to the temptations of sweet pastry, hot chocolate and mulled wine on your Christmas shopping trips.

And yes, I am aware how difficult this is. But sugar and stimulants such as caffeine weaken your immune defences, leaving you less able to defend yourself against pesky invaders.

Readily available fruit and yoghurt smoothies are excellent alternatives and stop those cravings.

Shakes with berries contain anthocyanidins, powerful antioxidants which help to keep your body free from infection and help to maintain the health of your mucus membranes.

You'll find them in all red, yellow and green fruit and vegetables.

Try eating foods which contain a good selection of antioxidants every day.

My favourite standbys for the flu season are vitamin C and black elderberry - both are completely safe for humans but lethal for viruses.

As soon you feel the slightest bit "fluey", saturate your bloodstream with 1g of vitamin C and a few drops of black elderberry. Repeat every three hours until you have won the cold war.

Too much vitamin C may cause loose bowels (should this happen, simply reduce the dosage).

For those who have already caught the bug, lay low and drink plenty of fluids such as filtered water, diluted vegetable juices and herb teas.

Pour hot water over half a squeezed lemon, 1tsp of honey and a little grated ginger - very soothing for the throat. Eat lightly and avoid processed, heavily fried or mucus-forming foods such as dairy and wheat.

Vegetable and meat broths are highly nutritious and easy to swallow and digest. It may be an old wives' tale that chicken soup is a useful remedy for colds but it really does work as a natural decongestant.

If antibiotics have been prescribed, finish the course and supplement with probiotics for a few weeks to replace beneficial gut bacteria.

In addition, take a good multi and antioxidant complex daily. Bee propolis and grapefruit seed extract both contain natural anti-bacterial properties and Echinacea helps to reinforce the body's defence mechanisms.

Petroleum-free chest rubs are invaluable for young children and help them get to sleep at night-time.

Rhinodoron nasal spray with Aloe Vera clears and moisturises congested nasal passages and sage pastilles ease sore throats.

You can stock up on natural remedies and nutritional supplements at the new Dolphin House Clinic Shop, 15 New Road, Brighton. Call 01273-721720.

Martina Watts is a qualified Nutritional Therapist at the Crescent Clinic of Complementary Medicine, Brighton (call 01273 202221), and the Dolphin House Clinic, Brighton (call 01273 324790), or visit www.thehealthbank.co.uk