Every year, I catch between five or six colds on average, which can sometimes wipe me out for a week or so. These often hit me when I'm under stress, or more often when I relax after a period of prolonged pressure - such as during my Christmas and summer holiday. I usually take Echinacea at the first signs of a cold, along with Vitamin C, but I don't know if it really makes a difference. Is there anything I can do in the run-up to Christmas that may stop me from spending my Boxing Day in bed?

It may sound strange, but colds can be a sign of good health, depending on how often you get them. 1-3 colds a year is a sign of a strong immune system capable of fighting off winter viruses. Less than one cold a year could signify your immune system is sluggish; more than three could mean impaired immunity, often due to stress.

During stress we are in emergency "fight or flight" mode, and often we cope well until the "emergency" is over. Hence many of us succumb to illnesses on holiday. Luckily there are plenty of natural ways to give our immune systems a boost.

Good nutrition is the foundation of good health. If you are susceptible to colds it is sensible to avoid mucus-forming dairy produce, sugar, which weakens the immune system, and refined (white) foods (bread, pasta etc.). Equally, stimulants like tea, coffee and alcohol rob the body of immune-boosting nutrients. Good immune-boosting foods contain antioxidants, Vitamin C and Zinc. They include broccoli, red peppers, garlic, ginger, nuts and seeds plus purple, red and orange fruits and wholegrains such as porridge oats and rye bread.

Both Echinacea and Vitamin C boost immunity but ensure you take good quality brands. Food state Vitamin C like "Pure Radiance C" contains all the vital helper nutrients that assist its absorption, making it preferable to synthetic Vitamin C. Even more important for immunity is Zinc, best taken as part of a multivitamin/mineral or "ACE" antioxidant complex as a maintenance programme. Propolis is also an effective natural anti-viral and anti-bacterial, or you may like to try homeopathic remedies Echinacea 30c or Ferrum Phos 30c, both generally helpful during colds and infections and available from homeopathic pharmacies. As with all natural remedies, it is worth experimenting to find the best one to suit you.

Pure Radiance C, Kiwiherb Organic Echinacea, Comvita Propolis Tincture all available from Xynergy Health Products www.xynergy.co.uk tel 08456 585858. Vitamin and Mineral Supplements available from Biocare www.biocare.co.uk tel 0121 433 3727.

Stella New RSHom is a registered homeopath and dietary therapist based in West Sussex. Prior to her training she spent many years as an expedition leader, taking groups into some of the most challenging parts of the world, where she was inspired by the use of natural remedies for treating all manner of ailments. Email stella@stellanew.co.uk