Now that winter's here, I bet you're familiar with the sniffles, coughs and runny noses of co-workers. At times, it seems every second person you bump into has a cold. You won't be surprised to learn that the common cold accounts for more time lost from work and school over winter than any other complaint. Most of us suffer two or three colds a year so it's worth knowing the best way to treat them.

Firstly eating a healthy diet based on vegetables, fruits, wholegrains, fish, meat and low-fat dairy will push your immune system through the cold and flu season. Next at the first sign of a sore throat or sniffle, try my old-fashioned lemon and honey drink - it really helps! And it tops up your vitamin C and citrus antioxidants. Just dissolve a spoon of honey in a little hot water. Top up with the juice of a freshly-squeezed lemon. Stir to combine. Drink.

A supplement of vitamin C (500mg) and zinc (10mg) is also worth adding if you're not eating well and always on the go. Finally if you do catch a cold, here's the best grandmotherly advice.

Go to bed and rest. There's no point soldiering on. You're better off not going to work or school, so you avoid spreading the virus. Stay warm and take paracetamol every four hours.

Drink plenty of hot fluid that can liquefy the mucus. Clear soup, weak tea with sliced fresh ginger, and my hot lemon and honey drink are all good. Twice a day, do a steam inhalation over a sink or bowl of hot water or vaporiser with a few drops of tea tree or eucalyptus oil to clear the nasal passages. A warm salt water gargle can help with phlegm and sore throat.

If you're not better in three or four days, don't "soldier on". See your doctor to check whether you have anything worse and talk to her/him about having a flu vaccine.

Catherine Saxelby is a nutritionist and author of Nutrition for Life. Get more healthy eating tips at www.foodwatch.com.au