Swine flu is everywhere — if not in the form of the virus itself, then in newspapers, on the radio and all over the internet.

While hand washing and good hygiene standards may help safeguard you in the short term, it's our body's immune system that protects us.

Diet, exercise and your overall lifestyle can help boost this immunity, which can prevent you from getting the disease in the first place, and help you throw it off quickly and without complications.

With fears circulating that the virus could mutate and become more dangerous this winter, we asked three experts what we should be doing to stay healthy in the months to come.

THE GERM SPECIALIST

Prevention plan: Few of us make a connection between our weight and the health of our lungs but if the bikini season alone wasn't enough to make us drop those extra pounds, swine flu should be. “The lungs play a crucial part in how our bodies respond to the virus,” says Professor Pennington. “While in most cases the virus will remain at the back of the throat, if the lungs' cells become infected they can produce water and put you at risk from pneumonia, which can in turn lead to death.” It's thought that the reason US doctors have found a high percentage of overweight and obese patients being admitted to hospital with swine flu could be due to their poor cardiovascular fitness and weak lungs — exactly what puts asthmatics at increased risk.

Crash diets will merely lower your immunity but losing a steady 1-2lb per week until you reach your ideal weight will remove excess strain on your lungs, allowing them to fight infection more successfully.

Top tip: Protect your lungs. “If you do nothing else, use your fears about swine flu as motivation to give up smoking,” says Professor Pennington. “The tar and chemical compounds in smoke damage the lungs with every single puff. Giving up will have immediate benefits in terms of your ability to fight off swine flu in a very short time.”

THE FITNESS EXPERT

As experts working with everyone from members of the public to elite athletes, the Matt Roberts team have first-hand evidence of how exercise can boost our immunity.

Prevention plan: “Recent studies have shown that exercise produces physiological changes in the immune system,” says Ian. “During moderate exercise, when the heart rate goes up and there is increased blood flow to the muscles, immune cells circulate through the body at a quicker rate, allowing them to resist bacteria and viruses more efficiently. Exercise consistently and this effect is cumulative — making for a more robust immune system.”

Ian recommends 40 minutes three times per week of any exercise that challenges your cardiovascular system and pushes your heart rate to 70-75 per cent of its maximum (subtract your age from 220 to find yours).

While we tend to focus on vitamin C for its immune-boosting abilities, a study published in the Archives of Internal Medicine this year showed that adequate levels of vitamin D (obtained from sun exposure) are crucial for a healthy respiratory system — so taking your workout outdoors will have added benefits.

Top tip: Don't wait until you're thirsty — good hydration has never been more important. While water can help the body flush out toxins, dehydration can compromise every function in our body and lower our overall immunity. Drink two litres of water a day and add a litre for every hour of exercise. “If you do feel unwell, don't be tempted to try and sweat it out' with exercise,” adds Ian. “It will cause further dehydration and stress the immune system as it battles to fight disease.”
www.mattroberts.co.uk

The nutritionist

Marber's years of consulting and extensive reading has given him an in-depth insight into the relationship between diet and immunity. According to him, the foods we should avoid to prevent lowering our resistance to illness are as crucial as the ones we eat to boost it.

Prevention plan: Most of us know that vitamin C (found in high concentrations in citrus fruits, broccoli and guava) helps to raise our immunity but there are some other key nutrients we should all be getting on a daily basis. A diet rich in vitamin A (good sources include eggs, liver, sweet potato and red or orange bell peppers) can promote the production of antibodies, which identify and neutralise harmful bacteria and viruses.

While chicken, avocados, cabbage and rice are rich in vitamin B6 (helps support T cells, which
attack foreign cells), seaweeds and garlic will also provide you with the essential iodine needed to stimulate natural killer cells that destroy infected cells and put us on the path to recovery.

Getting adequate sleep (eight hours is enough for you not to feel sluggish) and taking a probiotic supplement to stimulate an immune response in the gastrointestinal tract will also lower your chances of infection, advises Marber.

Top tip: Limit your sugar intake. Studies suggest that refined sugar may lower they body's
magnesium levels which is linked to lower immunity. So cut down on sweet treats — if not for your waistline, then for your body's natural defences.
www.thefooddoctor.com