Winter is the harshest of seasons and many of us wish we could hibernate until the last of the frost is over. Unfortunately, we're not designed to do that - but here are some tips to ensure you make it through to spring happy and healthy. Just click through the gallery of winter health tips

By Jo Carlowe

You've heard it before but five portions of fresh fruit and veg per day really will boost your immune system and leave you fighting fit. Prunes, kiwi fruit, broccoli, greens and carrots should see you through the worst of the winter.

Click here for our guide to fruit and veg portion sizes

Your partner may not appreciate it - but garlic has fantastic protective qualities when it comes to beating colds. Volunteers in Sussex who took a garlic capsule each day for 12 weeks during the winter months, suffered fewer colds than their sweet-breathed chums.

It's tempting to drink less water during the winter because you may feel less thirsty but between 8-10 glasses per day will help retain your skin's elasticity and prevent dryness. Regular water consumption also helps flush toxins out of your system.

Click here for the healthiest drinks - including water

Taking refuge under the duvet may be tempting but a bout of exercise - three times a week - will do you more good. It needn't be boring - dancing is just as good for your immune system as a vigorous workout.

Eat to boost your immune system

It may seem obvious - but make sure you keep warm. Most heat is lost through the head so wear a hat or scarf and cover your body with thin layers of clothes made from wool, cotton or fleecy materials.

Knit yourself something nice with our ultimate knitting pattern collection

Cut out junk food. A high intake of sugar will lower the immune system - so try to reduce the amount of refined and sugary food that you consume. The worst offenders include sugary drinks, white bread, cakes and biscuits.

Read about the GI diet here - it's all about foods that fill you up without raising your blood sugar

Try the herbal remedy Echinacea (available from health shops). This contains natural chemicals that help stimulate the production of antibodies. A study from the University of Connecticut found that Echinacea reduces the chances of catching cold by 58 per cent.

Multivitamins plus extra vitamin C may protect against illness during the winter months, although the research on the benefits of supplements are inconclusive. Natural sources of vitamin C can be found in: citrus fruits, strawberries, kiwis, cantaloupe, broccoli and peppers.

Get a flu jab - ask your GP for details. The flu virus changes every year so you'll need to get your jab annually. Free vaccinations are available to anyone over 65 or those with specific conditions such as diabetes.

Find more ways to protect yourself from colds and flu

Diminished sunlight can cause the low-grade depression: Seasonal Affective Disorder, or SAD. So soak up whatever sunlight is available or use a light-therapy lamp because a recent study from the US, suggests we are almost four times more irritable on cloudy days.

Click here to find out more about Seasonal Affective Disorder

It's easy to forget to protect your skin from the sun during the winter - but if the sun is shining on the snow you may actually need more protection than you think. Use a moisturiser with a good SPF rating.