All of us have heard about the threat of Swine flu.  Many of us - particularly those with young children or elderly relatives may be especially concerned. However, the good news is that the illness up to now, has been very mild and those of us with a healthy immune system, who are unfortunate enough to catch the virus, can expect nothing more than a few days of felling ill, followed by a swift recovery and a return to doing all of the things we enjoy - albeit with immunity against that particular virus, with which we will not have to do battle again.

It is true there are medicines to combat the symptoms of Swine flu which can be obtained from the nationwide flu service and there will soon be a vaccine, which will eventually be available to all who wish to take it.

However, what has not been widely discussed, are the various strategies which can help protect against this (and many other), viruses.

A healthy immune system is vital to protect us against becoming ill and everyone's immune systems can be honed and improved simply by following a few simple rules.  This will have the added benefit of making you feel better overall.

Hygiene

There has been much written about this in the general avoidance of any illness.  It is common sense really.  Hand washing plays a vital part.  Always wash your hands before eating and after travelling or using the toilet.  Keep your hands away from your face as this is exactly the way viruses spread to the respiratory system.  Carry anti-bacterial hand rub or wipes with you, if availability of hand washing facilities is likely to be problematic.

Rest and exercise

To improve and maintain the health of your immune system, it is important to ensure you get adequate amounts of both of these.  Exercise in moderation - and do not make any radical changes to your regime.  Any increase in the quantity of exercise you take should be made gradually.  If you do not, as a rule, take any exercise, you might consider having your fitness level assessed by your GP before throwing yourself into any kind of a program.  There is clear evidence that any improvement in fitness level is linked to an improvement in efficiency of the immune system. 

Ensure you get enough sleep.  Keep late nights to a minimum.  Avoid stress wherever possible or at least develop a strategy to deal with it as it has been shown to limit the ability of the immune system to fight illness.  Sleep in a well-ventilated, cool (but not cold), room with sufficient (but not too much), covering.  You should wake feeling refreshed.

Food and drink

Eat a healthy diet, using lots of fresh fruit and vegetables.  Eat red meat only twice a week.  Eat chicken, and other white meat more often and ensure you eat fish at least twice a week.  Avoid processed food and ready meals as these are frequently high in salt and saturated fat.  Drink adequate amounts of water or other bland fluids during the day to ensure you stay well hydrated.  Keep alcohol to a minimum and do not exceed your personal weekly allowance (14 units for women, 21 for men).

One of nature's greatest immune strengtheners.  The effect of sunshine on the skin is to stimulate the body's production of vitamin D.  No-one is advocating you should lie out in the sun without protection (we all know about the risk of doing something as foolhardy as that), but a daily 10 minutes in the English sunshine, during the summer, has shown to be sufficient to produce enough vitamin D to  radically improve our immune system.  Certainly, if possible, you should aim to spend 10 minutes a day in the sun without protection; perhaps on the way to work or taking the children to school.  For those who would find this difficult (shift workers or those who for religious or cultural reasons have to cover up, for example), could usefully supplement their vitamin D production by taking a supplement. 

It has been found that those people who live on a latitude north of Birmingham will not naturally make adequate amounts of vitamin D during the months of winter as the sun is simply not strong enough to stimulate the production of this vitamin.  And it has recently been shown that many people in the UK are now deficient in vitamin D - especially during the winter months.  As the temptation is to stay indoors during winter months, this is hardly surprising.  Even when we do venture out, we still tend not to spend time out in the sunshine (when there is any) - and the vitamin cannot be manufactured in the body if sunlight comes through glass.  Anyone who thinks they may be deficient would also benefit from supplements which are available in tablet or capsule form from health food shops.  The recommended dosage should be adhered to as the vitamin is fat soluble and any surplus is stored, which could prove toxic in excess.  In addition to sunshine, the other benefit of being outdoors is, of course, fresh air.  You should aim to get at least 10 minutes of fresh air on a daily basis.

Zinc

This is another substance which has been shown to improve the immune system and thus help in protecting the body against illness.  These supplements are also available from the health food shops or on-line outlets.  Again, observe the recommended dosage and take the supplement with food.

For those with pre-existing illness

Even if you have a pre-existing illness, your immune system can still be stimulated (sunshine, when it shows itself, is available to all).  The only difference is that before taking any supplements, you must consult your GP to ensure nothing is contra-indicated.  Similarly, before making drastic changes to any exercise regime, consult your doctor or other healthcare provider.

Those with pre-existing illness or impaired immune system will be among the first to be offered the vaccine when it becomes available.