As the days shorten and cold north east wind blows it becomes especially important to support our immune systems in order to avoid catching coughs, colds and seasonal viruses.

Low blood sugar levels affect our immunity and show up with symptoms such as lack of concentration, yawning, feeling tense and irritable and sometimes depressed.

High glycaemic index foods which trigger the release of insulin are sometimes to blame, but often dehydration is the root cause.

It important to keep blood sugar levels balanced by including a little protein with breakfast, lunch and dinner. Be sure to drink fluids regularly, especially as still water.

(Alcohol can be a real culprit for causing blood sugar levels to plummet!)

Include hemicellullose foods, such as apples, citrus fruits, quinoa, oats, pumpkin, carrots, sweet potatoes, beetroot, parsnips, short grain brown rice and flax.

Hot oats or quinoa (which is rich in protein) make a good balancing breakfast, especially when enjoyed with a little yogurt, crushed flax seeds and one or two nuts.

Penny Rushton DNN RSHom practices at the Hale Clinic