With cold and flu season starting to take hold, here’s how to keep cold-weather ailments in check – on the cheap

It’s that time of year when we’re all stocking up on tissues, throat lozenges and cough medicine in a bid to fight off winter sniffles and other pesky minor ailments that come along with the chillier temperatures. But there are some nifty natural alternatives to conventional medicines and those pricey supplements that work just as well – and won’t burn a hole in your pocket.

Read: How to prevent cold and cough during winter

If you do decide to go down the natural route, you’ll be in good company. Lots of celebrities swear by natural products – some of which you can even find as staples in your kitchen store cupboard – to keep them fighting fit through the winter months.

Broadcaster and author Fearne Cotton favours herbs like chamomile and lavender (both key ingredients in her Happy Place for Boots range) for promoting a good night’s sleep, while we often hear presenter Kate Garraway waxing lyrical about her homegrown medicinal herb garden, including plants filled with antioxidants and even an aromatherapy bed.

“Herbal remedies have been used to supplement health for centuries. They can be an accessible way to give your body a natural boost as an alternative to supplements due to their anti-inflammatory medicinal properties, nourishing the body from the inside out,” explains naturopathic nutritionist Jess Shand (eatnourish and glow.com).

Her own go-to when she is feeling run down is a juice made with turmeric, orange and ginger which, she says, “never fails” to make her feel better.

As the cost of living continues to rise, many of us will think twice about buying expensive supplements, so here are our top tips for natural alternatives, plus our supermarket picks for winter wellness. Best of all, they are budget friendly as each costs less than £1 per use.

Read : Winter Waistline: Wanting a Trimmer Tummy?

TURMERIC FOR ACHY JOINTS

Cold weather can make our joints feel stiff and achy. Thanks to its natural antiinflammatory properties, turmeric could help combat this soreness. “Turmeric has been used for thousands of years to reduce inflammation as it contains an active ingredient called curcumin,” says Jess. Top tip: Add one teaspoon to smoothies or combine with ginger, honey and lemon juice for an immune-boosting shot. Wallet watch: Aldi Ground Turmeric, 49p

SALT FOR SORE THROATS

A sore throat is a common symptom of colds and flu. Gargling salt water can help your throat heal by reducing mouth bacteria. “Mix one teaspoon of sea salt with one cup of warm boiled water and gargle for 15 seconds twice a day,” suggests Jess. Top tip: Choose sea salt as it’s less refined than table salt and contains trace minerals such as zinc and potassium. Wallet watch: Cook by Asda Sea Salt,

GARLIC FOR THE COMMON COLD

Garlic is a big hitter for fending off the common cold. A study found taking a garlic supplement reduced the risk of catching viruses and sped up recovery times. “Garlic contains alliin which, when crushed, turns into allicin, known for its antiinflammatory and immune-supporting effects,” says Jess. freeze in ice cube trays. Add to stews and soups. Wallet watch: Sainsbury’s Garlic Bulb,

PASSIONFLOWER FOR SLEEP

Fewer daylight hours can disrupt natural levels of melatonin, which can impact quality slumber. “Passionflower extract can be drunk as a tea in the evening to help insomnia as it’s thought to have a positive effect on sleep patterns,” explains Jess. Top tip: Look for passionflower tea blends that contain a combination of calming ingredients including chamomile and spiced apple. Wallet watch: Aldi Diplomat Sleep

COCONUT OIL FOR DRY SKIN

Cold, dry air, central heating and harsh winter winds can all take their toll on skin, leaving it feeling red, rough and sore. Multitasking coconut oil is not just great for cooking a steak – it’s also a highly effective moisturiser for dry skin. “Coconut oil is a rich source of healthy medium-chain fatty acids and is known for its antibacterial, anti-inflammatory and moisture-retention properties. Use it to remove make-up and apply to your face and body as a moisturiser,” recommends Jess.

Top tip: Apply around one tablespoonto damp skin following a shower to lock in hydration.