Swine flu has hogged (excuse the pun) the headlines for a number of months now but in most reported cases the symptoms have remained mild with the infected individual making a full recovery. History suggests that a flu pandemic occurs about every 30 years. There were three pandemics in the 20^th century (1918, 1950 and 1968) and all spread geographically within 1 year. Antibiotics are ineffective for viral infections so our best defence mechanism rests with our immune system. We can support our immunity by eating a consistently healthy diet, taking regular exercise, drinking enough hydrating fluids, getting enough sleep and minimising stress. All of which will come as no surprise but just to make sure you're optimising your health follow these simple guidelines:

Make sure you're getting a minimum of 5 portions of fruit or vegetables each day ideally choose a rainbow of colours to optimise your intake of protective phyto-nutrients. For guidance on what constitutes a portion see http://www.5aday.nhs.uk/WhatCounts/WhatCounts.aspx. How about starting the day with a glass of juice or CherryActive, snack mid morning on fresh or dried fruits, include a cereal bowl full of mixed salad with your lunch, start your evening meal with a vegetable soup and include at least two portions of vegetables with your main course.  If your little ones are less than keen on their fruit and veg then take strategic action! Blend extra vegetables into sauces for pasta and add into tomato toppings for pizza etc. If you have a juicer make your own freshly squeezed orange but add a carrot as well - they'll never notice!

Certain antioxidants (which are found in fruits and vegetables) are particularly helpful. In fact one of these, resveratrol, is thought to limit the flu virus' ability to replicate. Look for juices and smoothies such as Fruit Hit's Black Blueberry Smoothie which includes one of resveratrol's best known sources, red grapes.

Vitamin D was long considered important for bone health but we now know it is also an important modulator of immune resistance. Unfortunately there are only a few dietary sources of this nutrient although we can manufacture it through the action of sunlight on the skin. During the final days of summer aim to get out in the open air for 20-30 minutes preferably with some skin, such as that in the arms and legs, exposed. From a dietary perspective include oily fish such as sardines and mackerel as well as egg yolks and fortified foods.

A compound found in oats, rye and barley called beta glucans not only benefits our cardiovascular system by managing cholesterol but also primes our immune response which helps defend us from viral and bacterial infection. Many people opt to take a supplement to obtain consistent levels of this protective compound but why not start by increasing your dietary intake?