Boosting Your Defences Against Flu: Foods, Supplements and Everyday Habits

As cases of flu rise across the UK this season, it’s more important than ever to support your immune system through good nutrition and sensible habits. 

While no single food or supplement can make you completely flu-proof, the right mix of nutrients and lifestyle choices can help your body fight off infection more effectively.

Build a Strong Foundation

A balanced diet is your best defence. The NHS advises us to eat a variety of foods, including plenty of fruit and vegetables, wholegrains, and lean sources of protein such as beans, pulses, eggs, fish and meat.

This variety provides your body with the vitamins, minerals, antioxidants and fibre it needs to function properly. A healthy gut is especially important, research suggests that the balance of bacteria in your digestive system has a direct impact on your immune response.

Simple tip: aim for colour on every plate, greens, reds, oranges and purples, as a visual reminder that you’re feeding your immune system the range of nutrients it needs.

Foods That Help Support Immunity

Citrus fruits and red peppers are well known for their high vitamin C content, which supports the immune system and helps protect cells from damage. Add oranges, kiwis, strawberries and red peppers to your weekly shop.

Leafy greens such as spinach, kale and broccoli are packed with vitamins A, C and E, as well as beta-carotene, all of which help keep your immune system in balance.

Garlic, ginger and turmeric have long been valued for their natural antibacterial and anti-inflammatory properties. Add crushed garlic to sauces, fresh ginger to tea, or turmeric to soups and stir-fries.

Yoghurt and kefir containing live cultures help maintain healthy gut bacteria, supporting the body’s natural defences. Choose plain varieties with no added sugar.

Oily fish, nuts and seeds provide omega-3 fatty acids and vitamin E, both of which play a role in immune cell health. A serving of salmon, mackerel or a handful of almonds and sunflower seeds is a simple way to include these nutrients.

Key Vitamins and Minerals to Focus On

Several nutrients have been linked to better immune function, and while it’s best to obtain them from food, supplements can sometimes help if your diet is lacking.

Vitamin D plays a vital role in helping the immune system respond to infections. In the UK, sunlight exposure is limited during winter, so a daily supplement of 10 micrograms (400 IU) is recommended for most adults.

Vitamin C supports immune cell function and is easily obtained from fruit and vegetables. While supplements are popular, there’s little evidence they prevent flu, you’re better off eating fresh produce regularly.

Zinc is important for the development and communication of immune cells. Good sources include meat, shellfish, eggs, pulses, nuts and seeds. Too much zinc, however, can have the opposite effect, so avoid over-supplementing.

Vitamin E acts as an antioxidant and can be found in sunflower seeds, almonds, spinach and avocados. Most people get enough through food alone.

B-vitamins (particularly B6, B12 and folate) are essential for producing healthy immune cells. They’re found in meat, fish, eggs, dairy and leafy greens. Vegetarians and vegans should look for fortified foods or consult a GP about supplementation.

Omega-3 fatty acids found in oily fish, flaxseed and walnuts can help regulate inflammation and support overall immune health.

When Supplements Make Sense

Supplements are best seen as a safety net, not a shortcut. If you spend little time outdoors, follow a restricted diet, or have increased nutritional needs, it may be worth considering a supplement, especially for vitamin D during the darker months.

A simple multivitamin can help fill gaps if your diet is inconsistent, but it’s not a replacement for eating well. Always check with your GP or pharmacist before taking anything new, particularly if you take medication or have ongoing health conditions.

Healthy Habits That Strengthen Your Defences

Good nutrition works best when paired with other supportive lifestyle choices:

Sleep well: Aim for seven to eight hours of quality sleep a night, tiredness weakens immunity.

Manage stress: High stress raises cortisol levels, which can suppress immune function. Try relaxation techniques, time outdoors or gentle exercise.

Keep moving: Moderate, regular activity such as walking, swimming or yoga boosts circulation and helps immune cells do their job.

Stay hydrated: Fluids help transport nutrients and support the mucous membranes that act as barriers to infection.

Practise good hygiene: Wash your hands regularly, avoid touching your face, and get your annual flu jab if eligible.

A Day of Immune-Friendly Eating

Here’s a simple day’s menu to inspire your readers or social media followers:

Breakfast: Greek yoghurt with live cultures, topped with mixed berries and a sprinkle of sunflower seeds.

Snack: An orange and a handful of almonds.

Lunch: Grilled salmon fillet on a spinach and red pepper salad with quinoa.

Snack: Wholegrain toast with mashed avocado and garlic-chilli flakes.

Dinner: Chicken and vegetable stir-fry with turmeric, ginger and brown rice.

Evening drink: A cup of green tea or lemon-ginger infusion.

Final flu Thoughts

You can’t stop every virus that comes your way, but you can give your body the best tools to fight back. Focus on a colourful, nutrient-dense diet, get enough rest, manage stress, and top up vitamin D during winter.

Supplements can help bridge small gaps, but food, hydration and consistent habits are what truly strengthen your resilience, not just against the latest flu strain, but for long-term health too.

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Time to Rethink “Dog-Friendly” Dining. Why Dogs Don’t Belong in Eating Establishments

There’s a growing trend across the UK for cafés, pubs, and restaurants to brand themselves as “dog-friendly.” 

For many, it’s a charming idea, customers can relax with a coffee or a pint while their furry friend lounges nearby.

But after a recent experience, I can’t help but think we’ve taken the concept a step too far.

My wife and I recently visited one of our favourite café bars for a late lunch, a place we’ve enjoyed many times before. 

But this time, our appetites vanished the moment we saw a large dog standing on its hind legs, licking the surface of a dining table. The owner seemed oblivious. The staff didn’t intervene. And that was enough for us to quietly leave.

As we stepped outside, I turned to my wife and said, “You know, Tim Martin, the owner of the Wetherspoon pub and hotel chain, has a good point in not allowing dogs in his premises.” 

She nodded in agreement and added, “This isn’t the first time we’ve seen dogs licking tables in ‘dog-friendly’ places. I think it’s time dogs were banned from places that serve food.”

And she’s right.

While many pet owners are responsible and considerate, there’s a fundamental issue at stake, hygiene. Food establishments are held to strict cleanliness standards for good reason. Staff must wash hands, sanitise surfaces, and adhere to food safety regulations that protect the public. 

Yet somehow, in “dog-friendly” venues, it’s considered acceptable for an animal to put its paws, or tongue, on tables where people eat.

There’s also the comfort of other diners to consider. Not everyone enjoys eating next to a panting Labrador or a barking terrier. Some people have allergies. Others are frightened of dogs. And while a well-behaved dog under the table might not bother anyone, too often the reality is far less civilised.

Tim Martin’s Wetherspoon chain is sometimes criticised for its no-dogs policy, but it’s hard to argue with his logic. It’s not about disliking animals, it’s about maintaining an environment where food, drink, hygiene and safety come first. 

You’ll still find dog-friendly beer gardens and outdoor seating areas at many pubs, but once you step inside to eat, there’s a clear line between the dining table and the dog bowl.

Perhaps it’s time more establishments reconsidered their stance. By all means, love your dog, take them for a long walk, spoil them with treats, and visit dog cafés specifically designed for pets and owners alike. 

But in standard restaurants, cafés, and bars where food is being prepared and served to the public, the presence of dogs simply doesn’t belong.

If we wouldn’t allow a child to stand on a table and lick it, why should it be acceptable for a dog?

What diseases can be passed from a dog's tongue to a table surface it is licking? That's a good question. 

These include the following:-

Bacterial infections

Capnocytophaga canimorsus: Found in the mouths of healthy dogs (and cats). It can enter the body through bites, scratches, or contact with broken skin, causing serious infections in rare cases — particularly in people with weakened immune systems.

Pasteurella multocida:  Common in dog saliva. It can cause local skin infections or, more rarely, respiratory infections.

Staphylococcus aureus (including MRSA):  Dogs can carry MRSA and pass it to humans through saliva or close contact.

Campylobacter: Can cause food poisoning symptoms such as diarrhoea, fever, and cramps.

Salmonella: Dogs can shed Salmonella in their saliva and faeces, especially if they eat raw food diets.

Parasitic and fungal infections

Giardia: A microscopic parasite that causes gastrointestinal illness.

Cryptosporidium: Another parasite that can cause diarrhoea and stomach cramps.

Ringworm: Not an actual worm but a fungal infection; can spread through contact with saliva or contaminated fur.

Viral infections

Rabies: Rare in the UK due to vaccination and import controls, but still a major concern globally.

Why this matters in eating establishments

Even if a dog appears healthy, its mouth can carry pathogens from:

licking its own body, including its genitals or rear end, scavenging or eating spoiled food drinking from puddles or public water bowls, including those placed at the doorway of the food premises you are entering, interacting with other dogs.

Food safety and customer comfort should always come first.

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The Culinary and Medicinal Uses of Cider Vinegar. Nature’s Versatile Elixir

Apple cider vinegar has long been a kitchen and medicine-cabinet staple, and with good reason. This humble amber liquid, made from fermented apple juice, has been praised for centuries for both its flavour-enhancing properties and its potential health benefits. 

Whether you’re using it in a salad dressing, a home remedy, or even as a cleaning agent, cider vinegar proves that simplicity often hides surprising versatility.

A Brief Look at Its Origins

Cider vinegar (or apple cider vinegar, ACV) is produced through a two-stage fermentation process. First, natural sugars in apples are turned into alcohol through yeast fermentation, and then Acetobacter bacteria convert that alcohol into acetic acid, the key component that gives vinegar its sharp taste and potential health-promoting properties.

Culinary Uses: A Tangy Boost for Every Kitchen

1. Dressings and Marinades

Cider vinegar adds a gentle fruitiness to vinaigrettes, balancing olive oil and herbs beautifully. It also tenderises meat and brings brightness to marinades for chicken, pork, or vegetables. Combine it with honey, mustard, and garlic for a classic and simple dressing.

2. Pickling and Preserving

For home preservers, cider vinegar offers a softer acidity than distilled white vinegar, making it perfect for pickled onions, gherkins, beetroot, and chutneys. Its subtle apple undertone enhances rather than overpowers the preserved ingredients.

3. Baking and Cooking

When paired with bicarbonate of soda, cider vinegar acts as a natural leavening agent in vegan baking, replacing eggs. It can also be added to soups or sauces to sharpen the flavour profile, a splash at the end of cooking can lift a stew or brighten a lentil dish.

4. Refreshing Drinks

A teaspoon of cider vinegar stirred into a glass of warm water with a little honey and lemon creates an invigorating tonic. In recent years, “shrub” drinks and vinegar-based mocktails have brought this old-fashioned idea back into vogue, offering a tangy alternative to sugary soft drinks.

Medicinal and Health Uses: Fact, Tradition, and Modern Interest

While cider vinegar has been used for centuries in traditional medicine, modern science is still catching up with some of the claims. Nonetheless, research and anecdotal evidence suggest several potential benefits.

1. Supporting Digestion

A teaspoon of diluted cider vinegar before meals is said to aid digestion and stimulate stomach acid production. It may also help reduce bloating in some individuals. Always dilute it, as the acidity can damage tooth enamel if taken neat.

2. Balancing Blood Sugar

Several small studies have suggested that cider vinegar may help improve insulin sensitivity and lower blood sugar levels after meals, especially when taken with a carbohydrate-rich dish. This makes it of interest to people managing type 2 diabetes or prediabetes, though it should never replace prescribed treatment.

3. Weight Management

Some research indicates that cider vinegar may increase feelings of fullness, helping people consume fewer calories throughout the day. Combined with a balanced diet, it may support gentle, sustainable weight control.

4. Antibacterial Properties

Thanks to its acetic acid content, cider vinegar has natural antibacterial qualities. It can be used as a mild disinfectant, mouthwash (when heavily diluted), or even as a soothing rinse for itchy scalp and minor skin irritations.

5. Sore Throat and Cold Relief

A traditional home remedy mixes warm water, cider vinegar, and honey for gargling at the first sign of a sore throat. The combination is thought to help soothe irritation and reduce bacterial growth.

How to Use It Safely

While cider vinegar is generally safe, a few precautions are worth noting:

Always dilute it before drinking, a teaspoon or two in a glass of water is plenty.

Avoid overuse, as excessive acidity can harm tooth enamel and irritate the stomach.

Check for interactions if you’re on medication, particularly diuretics or insulin.

Choosing the Right Cider Vinegar

For the greatest benefit, choose raw, unfiltered cider vinegar with “the mother” the cloudy strands of beneficial bacteria and enzymes visible in the bottle. These varieties, often sold in health food shops or British farm shops, retain the most nutrients and natural goodness.

In Summary

From salad dressings and pickles to natural health tonics, cider vinegar bridges the gap between food and medicine. It’s inexpensive, easily available, and deeply rooted in culinary and folk traditions. 

Whether you’re using it to add zing to your cooking or to give your digestion a gentle nudge, cider vinegar deserves its place as one of the most useful ingredients in your cupboard.

How to Boost Your Vitamin D Levels During the Dark British Winter

As the clocks go back and the days grow shorter, those of us living in the British Isles face more than just frosty mornings and early sunsets, we also face a natural dip in our vitamin D levels. 

Known as the “sunshine vitamin,” vitamin D is vital for maintaining healthy bones, supporting the immune system, and keeping our mood in balance.

But with less sunlight reaching our skin during the winter months, it’s all too easy to fall short.

So, how can we keep our levels topped up when the British winter is at its gloomiest? Here are some simple, practical ways to make sure you’re getting enough vitamin D, no matter how grey the sky looks.

1. Make the Most of Natural Daylight

Even in the depths of winter, getting outside during daylight hours can help your body produce vitamin D. Aim for a daily walk around midday when the sun is at its highest, even if it’s cloudy. The UV rays that trigger vitamin D production can still reach you through overcast skies.

A brisk 15–30 minute walk with your face and hands exposed (without suncream for that short period) can make a real difference, and the fresh air does wonders for your mental health, too.

2. Add Vitamin D-Rich Foods to Your Diet

While food alone may not provide all the vitamin D you need, it can still help to boost your intake. Try including more of the following foods in your winter meals:

Oily fish such as salmon, sardines, and mackerel

Egg yolks

Red meat and liver

Fortified foods, including breakfast cereals, plant-based milks, and some dairy products

A comforting fish pie, scrambled eggs for brunch, or a warming beef stew are all hearty ways to support your vitamin D intake through food.

3. Consider a Daily Supplement

In the UK, the NHS recommends that everyone should consider taking a daily vitamin D supplement from October to March, when sunlight levels aren’t strong enough to produce adequate amounts naturally.

Adults and children over one year are advised to take 10 micrograms (400 IU) per day. Supplements are inexpensive and widely available from pharmacies, supermarkets, and online — and many are suitable for vegans and vegetarians.

If you have darker skin or cover most of your body for cultural or religious reasons, you may need to take a supplement year-round. Always check with your doctor or pharmacist if you’re unsure which dosage is right for you.

4. Try Fortified Alternatives

If you’re vegan or lactose-intolerant, look for foods fortified with vitamin D2 or D3 (often derived from lichen rather than animal sources). Many oat, soy, and almond milks now come fortified — a simple switch that can make a big difference.

You can also find fortified spreads, breakfast cereals, and orange juice in most UK supermarkets. Check the labels to ensure you’re choosing products that specify vitamin D fortification.

5. Be Aware of the Signs of Low Vitamin D

Common symptoms of deficiency include:

Persistent tiredness or fatigue

Muscle weakness

Low mood or depression (SAD)

Frequent colds or infections

Bone or joint pain

If you recognise these signs, it may be worth asking your GP for a simple blood test to check your levels.

6. Don’t Overdo It

While supplements are useful, taking too much vitamin D can cause harm, leading to high calcium levels in the blood, nausea, or kidney problems. Stick to the recommended dose unless advised otherwise by a healthcare professional.

A Winter Wellness Reminder

Living in a northern country like the UK means we can’t always rely on the sun to meet our vitamin D needs, but with a little planning, it’s easy to stay healthy all year round. Eat well, get outside when you can, and consider a supplement during the darker months.

A little “sunshine vitamin” goes a long way to keeping your bones strong, your immunity resilient, and your mood bright, even when the weather isn’t.

How Christians Can Celebrate All Souls’ Day. Remembering Loved Ones with Faith, Food and Fellowship

All Souls’ Day, observed on 1st November, is a deeply meaningful day in the Christian calendar. 

It follows All Saints’ Day and offers a moment to honour and pray for all the faithful departed, those who have “passed over” but remain alive in our hearts and in God’s eternal care.

While the day is rooted in reflection and prayer, many Christians also choose to make it a celebration of life — a time to share memories, light candles, and gather with family and friends over food. Here’s how you can celebrate All Souls’ Day in a way that’s both reverent and joyful.

Begin with Prayer and Reflection

Start the day by attending Mass or a remembrance service if your church holds one. Alternatively, you might visit a chapel, light candles, or spend quiet time in prayer at home.

You can also:

Set up a small prayer table or “altar of remembrance” with photographs, flowers, and candles.

Read a favourite Psalm or scripture, such as John 14:1–3 or Romans 8:38–39, which remind us of eternal life and God’s love.

Invite family members to share memories or blessings they associate with loved ones who have passed.

Create a Table of Memories

Many Christian families mark All Souls’ Day with a meal that celebrates the lives of those they’ve lost. Set a beautiful table and include a candle for each person you wish to remember.

You might even leave a small empty chair at the table, symbolising the presence of those who have gone before us.

Traditional and Symbolic Foods

Across the Christian world, food plays an important part in honouring the departed. Here are some ideas for an All Souls’ Day gathering:

1. Soul Cakes

These small, round spiced cakes were traditionally baked in England as offerings for the souls of the dead. Each cake given was accompanied by a prayer. Try making yours with nutmeg, cinnamon, and currants — and serve them warm with tea or mulled apple juice.

2. Pan de Muerto (Bread of the Dead)

Borrowed from Mexican Christian tradition, this sweet, orange-scented bread topped with dough “bones” symbolises life and resurrection. It’s a lovely centrepiece for an All Souls’ Day table.

3. Comfort Foods that Evoke Memories

Serve dishes that were favourites of your loved ones, whether it’s shepherd’s pie, roast chicken, or a simple trifle. Sharing their favourite foods keeps their spirit and stories alive.

4. Symbolic Treats

Include round foods like bread rolls or dumplings, which symbolise the circle of life. Or bake cross-shaped biscuits as a nod to faith and eternity.

5. Warm Drinks for Fellowship

Hot chocolate, spiced cider, or mulled wine make comforting drinks for guests gathering after evening prayers or a church service.

Acts of Kindness and Remembrance

To truly embody Christian love, consider marking All Souls’ Day with a gesture of charity:

Donate food to a local shelter in memory of someone dear.

Visit a nursing home or cemetery to pray for those who may have no one left to remember them.

Write letters or journal entries about your loved ones and keep them in a “Book of Remembrance” for future generations.

Celebrate with Hope

All Souls’ Day is not a day of sadness but of peace and promise. As Christians, we believe that death is not the end but the beginning of eternal life. Coming together to celebrate, remember, and share stories allows faith to turn grief into gratitude.

In summary:

Celebrate All Souls’ Day by combining prayer, reflection, and shared fellowship. Set aside time to remember, cook meaningful foods, and honour the bond that never ends, the love between the living and the departed, united in Christ’s eternal light.

Gluten-Free Alternatives to Crisps and Similar Snacks

Discover the best gluten-free alternatives to crisps, from lentil and chickpea snacks to kale chips and roasted nuts. Delicious, healthy and naturally gluten-free snack ideas available in the UK.

Whether you’ve had to go gluten-free for health reasons or simply want to make your snacking habits a bit healthier, finding alternatives to traditional crisps can sometimes feel tricky.

 Fortunately, there’s now an abundance of gluten-free snacks available in UK shops, all with that same satisfying crunch we crave. 

Here are some of the best gluten-free crisp alternatives to enjoy at home, on the go, or with your favourite drink.

1. Lentil and Chickpea Crisps

Brands like Eat Real, Propercorn and Hippeas have transformed gluten-free snacking. Their lentil, chickpea and quinoa-based crisps are naturally gluten-free and available in irresistible flavours like sweet chilli, sea salt and cheese & onion. They’re also higher in protein and fibre, making them a smarter, more filling choice.

2. Rice Cakes and Corn Cakes

Light, versatile and naturally gluten-free, rice and corn cakes can be topped with almost anything, hummus, avocado, or even peanut butter for a sweet-savory twist. Kallo and Snack a Jacks offer clearly labelled gluten-free options in most UK supermarkets.

3. Vegetable Crisps

Made from parsnips, beetroot, carrots or sweet potatoes, vegetable crisps are a colourful and delicious alternative to standard crisps. 

Just check the ingredients for gluten-containing seasonings. Tyrrells, Kettle Chips and many supermarket own brands now have gluten-free versions.

4. Popcorn

Popcorn is a naturally gluten-free snack, but some flavoured types can contain gluten, so it’s always worth checking. Go for plain, lightly salted or sweet versions, or season your own at home with paprika, herbs or a sprinkle of Parmesan for a savoury twist.

5. Roasted Nuts and Seeds

Roasted nuts and seeds make brilliant gluten-free snacks that deliver both crunch and flavour. Roast almonds, cashews or pumpkin seeds with olive oil, salt and herbs, or try shop-bought options from Graze or Whitworths for convenience.

6. Homemade Kale Chips

Kale chips are one of the best healthy gluten-free snacks you can make yourself. Tear kale leaves into bite-sized pieces, toss with olive oil and salt, and bake at 180°C for 10–15 minutes until crispy. You can add chilli flakes, garlic powder or nutritional yeast for extra punch.

7. Seaweed Snacks

Crispy roasted seaweed sheets are a popular snack across Asia and are now widely available in UK supermarkets. They’re naturally gluten-free and offer a salty, umami flavour that’s surprisingly moreish. Itsu and Yutaka make great versions.

8. Baked Chickpeas and Broad Beans

For a protein-packed bite, try roasted chickpeas or broad beans. You can make them at home or pick up ready-to-eat packs from Brave, The Happy Snack Company or Lovingly Made. They come in tempting flavours such as BBQ, salt & vinegar, and sweet chilli.

9. Gluten-Free Crackers and Popped Snacks

From oatcakes to seed thins, the gluten-free cracker aisle has never been better stocked. Look out for Nairn’s Gluten-Free Oatcakes, Ryvita Gluten-Free or Schär’s Crispbreads. These pair beautifully with cheese, dips or even a few slices of cured ham.

Nowadays, going gluten-free no longer means missing out on your favourite snacks. With a huge range of delicious, gluten-free crisp alternatives, from baked pulses to seaweed crisps, it’s never been easier to satisfy your cravings while staying gluten-free, or making sure Christmas party guests don't feel left out.

Next time you’re stocking up for a film night, picnic or a Chrstmas party, pop a few of these into your basket. 

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