'Fibre impacts almost everything in your body' - nutrition expert reveals 5 foods to eat every day

Protein was the big topic of nutritional conversation for years - how women need more of it, especially when exercising regularly, especially in menopause. Fibre is the next dietary essential to come under the spotlight.

Dr Amy Shah is a leading expert in the role that nutrition plays in health, longevity, and hormone regulation, and is a double board-certified doctor. Speaking to Mel Robbins on her podcast, Dr Shah revealed that the average American only gets about 10g out of her recommended 30g per day. Only 5% of people in the United States eat enough fibre every day. According to Guts UK, those of us in the UK only reach about 16g per day. It's a problem.

"We have organisms that live in our gut. Their main source of food is fibre. By not eating enough fibre, we are starving that entire ecosystem. It's so bad that generation to generation, we have lost so much of our gut bacteria. We have lost 50% of what our ancestors had because of our modern diet," explains the doctor. "[This bacteria] moderates how much of a hormone we have in our system. When we don't have enough healthy and functioning bacteria, we get all kinds of hormonal imbalances and GI issues. Our gut is constantly talking to our brain, so feeding that bacteria is important."

"For every 10g of additional fibre you add to your diet, you are improving your longevity by 10%," says the doctor. "Fibre is that important. Not just for constipation, but for everything in life. Diseases, inflammatory diseases, brain health."

What does 30g of fibre look like in a day?

1. Pears

1 pear = 6 to 7g fibre

Pears are among the foods richest in fibre, with six to seven grams of fibre per fruit, which is double that of an apple, says the doctor. "Eat the whole thing like you would eat an apple. It's just a powerhouse of fibre," she says.

2. Berries

Per serving (150g approx) of raspberries = 8g fibre

f you're trying to get more fibre in your diet, berries are another great place to start. "Blueberries are amazing because they have tonnes of polyphenols, but raspberries are the real fibre powerhouse. They have eight grams per serving. They are one of the highest fibre foods you can have," she says.

"And these are so easy to add to a yoghurt or a cottage cheese," she adds.

Provided you're not juicing the berries, you'll be able to eat or drink the berries in any way you like and still absorb the nutrients, she adds.

3. Chia seeds

1 tablespoon = 5g fibre

One tablespoon offers 5g of fibre, explains the doctor. "You add a tablespoon, two tablespoons to your yoghurt, and there you have 10g of fibre, 10% increase in longevity just from a little seed."

4. Kiwi

1 whole fruit with skin = 4g fibre

If you eat all of the kiwi, including the skin, you'll increase the fibre content by 50%, compared to just eating the green fruit inside.

"Bite it like an apple, and you're getting fibre, but you're also getting all the phytonutrients the fruit has," she says. "It's like a superfood."

5. Pistachios

Quarter cup (about 30g) pistachios = 13g fibre

These small nuts offer 13g of fibre per serving (quarter cup), making them the richest in fibre on the list.

"Take the yoghurt, berries, pistachios, chia seeds, and make up a parfait, you've got yourself 30g of fibre," says the doctor.

Pistachios (and most other kinds of nuts) are also high-protein foods. When we combine protein and fibre, "the gut bacteria get super happy", Dr Shah says. "They produce these things called short-chain fatty acids. These are the magical, anti-ageing, anti-inflammatory compounds that go all over our body, including our brain, and lower inflammation," she says.

Five signs of a strong immune system according to experts – and how to boost it

We often judge our immune systems based on how many colds we catch in a year, but experts say that’s an oversimplification of what is a highly complex network of cells, tissues and organs that works together to defend the body against foreign invaders.

“The immune system is not a single pathway,” explains Dr Jenna Macciochi, immunologist and author. “It involves multiple layers of defence that work together. These include physical barriers such as the skin and gut lining, the innate immune system which provides rapid early responses to threats, and the adaptive immune system which learns from previous exposures and builds longer-term immune memory.”

“immune health”: “If 10 healthy people are infected with a virus, some may have no symptoms while others feel quite unwell. With a different virus, the pattern may reverse. This natural variation makes it hard to judge immune health from how you respond to a cold.” More broadly, however, “your immune system is influenced by your overall health”,

“Some people – regardless of what they do – will develop disease based on their genetics and environmental factors. While in some cases we can delay the development of disease, we can’t completely prevent disease.”

Signs of a well-functioning immune system

While there isn’t a single visible marker of immune health, certain patterns may suggest that the system is functioning efficiently, Dr Macciochi notes. “It’s important to remember that these are broad patterns rather than diagnostic indicators,” she says.

Quick recovery from infections

“Most adults will still catch colds from time to time. A well-regulated system doesn’t necessarily prevent exposure, but it may help you clear infections efficiently, meaning symptoms resolve in a reasonable timeframe without complications.”

Small wounds heal easily

“The immune system plays a central role in wound healing. Efficient immune responses help control infection risk and coordinate the repair process, so cuts or scrapes tend to close and recover in a typical timeframe.”

Smooth and stable digestion

“A large proportion of immune activity occurs in the gut. While occasional digestive upset is normal, generally stable gastrointestinal function can reflect a well-balanced interaction between the immune system and the gut microbiome.”

Minimal inflammation

“The immune system is responsible for inflammation, but it should also be able to switch that response off. Constant low-grade inflammation or frequent inflammatory flare-ups may indicate that immune regulation is not functioning optimally.”

Consistent energy levels

You generally feel able to maintain consistent energy and recover from everyday stressors.

“Immune activity requires significant energy and coordination with other systems such as the nervous and endocrine systems. While many factors influence energy levels, chronic immune activation or frequent illness can place additional strain on the body.”

How to support immune health

Limited stress

“The one lifestyle factor which most scientists agree will affect your immune health is long-term stress,” Davis says. “There is abundant evidence that stress affects immune health. Stress increases cortisol levels, which dampen immune responses. Stress is part of life and not entirely avoidable, but managing or limiting chronic long-term stress is important.”

Routine vaccines

“Vaccines train our immune systems,” says Bernard. “Vaccines introduce a harmless version or piece of a pathogen (virus or bacteria) into our body to give our immune system something to train on. Vaccines allow our body to practice and build protection so that if we encounter the infectious pathogen out in real life, our immune system is ready to fight and defend us. Vaccines are like seat belts – while they may not prevent the “crash” (infection), they provide protection from serious harm and death.”

Prioritise sleep

“Sleep is one of the most powerful regulators of immune function,” according to Dr Macciochi. “During sleep, the body coordinates immune signalling and memory formation that help it respond more effectively to pathogens in the future. Even small improvements in sleep consistency can make a meaningful difference.”

A rich and varied diet

“The immune system relies on a wide range of nutrients, fibre and plant compounds that support both immune cells and the gut microbiome,” Machiochi says. “A dietary pattern rich in whole foods, particularly vegetables, fruit, legumes, nuts, seeds and high-quality fats such as extra virgin olive oil. Omega-3s and vitamin D are also important.”

Tuned-in symptoms

“Many of the symptoms we associate with illness, such as fever, fatigue, inflammation or a runny nose, are actually part of the immune system’s defence strategy,” Macciochi says. “They reflect the body activating protective pathways.

“While medications absolutely have an important role, particularly when symptoms are severe or prolonged, it’s not always necessary to suppress every mild symptom immediately. Sometimes those signals are simply evidence that the immune system is doing its job. We should see them as information. Do we need to slow down or adjust our lives?

“Immune health isn’t about chasing perfection or never getting sick. It’s about supporting the system that allows your body to respond, adapt and recover effectively over time.”

Poached, boiled or scrambled? The healthiest way to eat eggs

We are a nation of egg addicts. The average person gets through at least two a week, making them one of Britain’s most popular foods. Plenty of us gorge on many more than this of course, whether you’re having two scrambled eggs crowning your toast each morning, or knocking back a full dozen after hitting some serious weights at the gym.

Yet eggs have fallen in and out of health fashion over the years, sometimes celebrated, at other times vilified. “Eggs had some seriously bad press over the past few decades, but none of it is valid at all,” says Rhian Stephenson, a registered nutritionist.

“The main egg myths I hear have come out of the diet culture of the Nineties, when low-fat diets were all the rage, and it was believed that high-cholesterol foods could contribute to cardiovascular disease,” Stephenson says. “Today we know that this isn’t the case at all.”

Yet there are healthier ways to eat an egg than others. Our experts guide us through all their benefits and the healthiest methods to consume them.

The health benefits of eggs

A large egg has around 78 calories, 5.4g fat, 7.5g protein, negligible salt (0.2g) and no carbohydrates. As well as being delicious to eat, eggs come packed with health benefits. They are:

1. High in protein

With 7.5g of protein and fewer than 80 calories, few other foods are packed with as much protein per gram. Complete sources of protein are more effective in promoting recovery, muscle growth and repair and overall fitness, as well as curbing hunger, supporting you in maintaining a healthy weight.

“Eggs are inexpensive, easy to cook and highly versatile,” Stephenson says. Given that a box of a dozen eggs will usually come in at under £4, having a couple of eggs with your toast for breakfast is a very cost-effective way to meet your body’s protein needs: around 55g per day for the average man, or 45g per day for the average woman.

2. A complete source of essential amino acids

Eggs also “contain all nine essential amino acids, which the body needs but can’t produce on its own, making them a high-quality protein source,” explains Caroline Farrell, a registered nutritionist.

3. Rich in B vitamins, vitamin D and A, and choline

Aside from protein, egg yolks “are an especially nutrient-dense food”, says Stephenson. “As well as containing some vitamin D and iron, both of which can be hard to get through food, eggs are also rich in calcium, zinc and potassium, and a good amount of B12, which is especially important for people who don’t eat fish or meat.”

Another reason that vegetarians should all try to up their egg consumption: “eggs contain preformed vitamin A, which is a much more biologically available kind of vitamin A than you can find in plant foods, which is better for your health,” Stephenson adds.
What is the recommended portion of eggs?

All this doesn’t mean that you should eat an unlimited amount of eggs, however. While you might see someone who’s looking to build some serious muscle eating a dozen or more eggs a day, Farrell suggests a sensible upper limit of “one to two eggs per day”.

Research into the safe amount of eggs to eat is limited, but “I would never advise on excessive use of any one food, so I wouldn’t recommend 12 eggs for breakfast,” she adds. “Moderation, while not exciting, is generally key in nutrition.”

The healthiest way to eat eggs – ranked

Poached and boiled come out on top with the least calories and, surprisingly, cooking them in butter is lower in fat and calories than frying in olive oil.

The nutritional breakdown of the most popular cooking methods is as follows:

“How you cook your eggs can affect their nutrient profile,” Farrell says, but just about any method can still be healthy “if cooked with minimal oil or heart-healthy fats like olive oil”.

While poached eggs add no extra calories or fats to your eggs, boiling could be a safer choice if you’re looking to get the most out of the vitamins and minerals in your eggs, as nutrients could potentially leech out from your eggs into the water during the poaching process.

If plain boiled eggs don’t appeal, “you could either scramble or fry the eggs at a low heat”. Stephenson suggests that you use either a “good-quality olive oil or coconut oil, or butter”, avoiding low-calorie sprays “as these can be hyper-processed”.

If you like your eggs crispy, then try either avocado oil or olive oil “as these have a higher smoking point, making them safe up to gas mark 5 or 6”.

Is it healthier to throw out the yolk?

On the face of it, it seems healthier to go without the yolk, as this is where most of the fat and cholesterol in an egg can be found. This is why some people prefer to cook with egg whites, where the protein is stored. Egg whites are also lower in calories than a whole egg.

The whites of a large egg come in at around 20 calories with 4g of protein, with only trace amounts of fat. A large egg yolk meanwhile contains around 55 calories, 2.7g of protein and 4.5g fat.

“But my advice is to have the full egg,” Stephenson rules. “The reason why people avoid yolk is because of a fear of fat and dietary cholesterol, which we now know is unfounded.”

Farrell agrees that it’s best to eat eggs whole, not least because “the combination of protein and fat helps keep you full, reducing mid-morning hunger pangs” when eaten at breakfast, helping you towards any weight loss goals much more than a whites-only meal would do.

“Studies show that for most people, dietary cholesterol has minimal impact on blood cholesterol levels. Instead, saturated and trans fats,” coming from foods like cakes, cookies and pies, “are more influential in raising “bad” LDL cholesterol.”

There is some evidence that the cholesterol in egg yolks could raise the risk of cardiovascular disease for people with Type 2 diabetes, potentially because of this cholesterol “interacting with underlying insulin resistance or metabolic conditions that heighten LDL particle levels,” Farrell explains.

If you’re looking to cut down on your cholesterol intake, it is advised that some people at risk of heart disease could “do a two-egg omelette with just one yolk, to make sure that you’re still feeling the nutritional benefits of eating eggs while moderating your cholesterol intake,” Stephenson says.

Should you go for the more expensive or organic kinds of eggs?

While nutritionists adore eggs because they are cheap and easily found, it may well be worth shelling out for a more expensive box. Just make your decisions wisely.

Free-range eggs “are typically higher in omega-3 fatty acids and vitamin D because of the chickens’ outdoor diet and sunlight exposure,” Farrell says, while “some premium brands like Happy Eggs, or organic eggs, may offer better nutrient profiles if hens are fed omega-3-enriched diets or have higher welfare standards”.

Stephenson agrees that organic eggs are better for you than caged or regular free-range options, but while organic eggs usually cost more than normal free-range or caged eggs, a costly egg won’t always be organic.

To be deemed organic, eggs must be uncaged, fed a diet free of pesticides and fertilisers, hormones and antibiotics, and kept with higher standards of animal welfare (where practices like beak trimming are banned). Organic eggs are stamped with an 0 on their shells – and make up just 3 per cent of the eggs available to buy in supermarkets.

The best option for your health is to get your eggs straight from the chicken, if you’re lucky enough to keep chickens yourself or have a friend who does.

Of course, keeping chickens isn’t a feasible option for most, but there are local places where you can get fresh eggs in an egg share, which you know are organic.

Does eating two eggs a day raise cholesterol?

No, for most people, eating two eggs a day won’t raise your cholesterol. This is because, although it contains dietary cholesterol, saturated fat is more significant in raising cholesterol levels. On the contrary, one 2025 study found that eating two eggs a day can reduce “bad” cholesterol, however people with familial hypercholesterolaemia would still be advised to restrict to no more than three or four eggs a week.

Are eggs good or bad for belly fat?

There isn’t a specific food that will help you lose belly fat, however eggs are high in protein and relatively low in calories so will keep you full which, in turn, can help with weight loss and reduction in belly fat.
Are brown eggs healthier than white?

There’s no nutritional difference between brown and white eggs; the different pigments simply indicate the genetic traits of the hen.

How much protein is in one egg?

There’s around 7.5g protein in a large egg.

Trump's inner circle rush to emergency Situation Room briefing as Iran chokes off world's oil supply

Donald Trump convened an emergency situation room meeting with his inner circle on Saturday to discuss the precarious Strait of Hormuz situation, according to a report.

The meeting came after Iranian gunboats opened fire on cargo ships in the Strait of Hormuz earlier on Saturday after Tehran tightened its chokehold on the key waterway.

The attacks came soon after the regime abruptly reversed a decision to reopen the strait, citing an American statement that the US would not end its blockade of Iranian ports

The President met with Vice President JD Vance, Defense Secretary Pete Hegseth, Treasury Secretary Scott Bessent, and Secretary of State Marco Rubio, among others, Axios reported, citing two US officials.

White House Chief of Staff Susie Wiles, Envoy Steve Witkoff, CIA Director John Ratliffe, and Chairman of the Joint Chiefs of Staff Dan Caine also reportedly attended.

The meeting comes amid reports that US soldiers are preparing to storm Iran-backed ships 'in a matter of days,' US officials told The Wall Street Journal.

The US naval blockade of Iranian ports has already caused 23 ships to turn back ratcheting up economic pressure for Tehran.

US officials believe the blockade will help facilitate a peace deal, a White House spokesperson told WSJ. However, it has enraged Iranian officials who are continuing to blockade the Strait of Hormuz in response, despite the President announcing it was open yesterday.

The narrow waterway facilitates the transportation of 20 percent of the world's oil which has been sent soaring to nearly $100 a barrel due to the current Iranian blockade.

It dropped slightly following reports the Strait had reopened. It is unclear how much oil prices will be affected with the Strait closing again.

The reports emerged against the backdrop of a fragile ceasefire between the US and Iran which is set to end in three days.

If no permanent deal is met, the war will renew and Trump has warned he could 'start dropping bombs again.'

On Saturday, the 79-year-old told the press that Iran can't 'blackmail' the US.

'They wanted to close up the Strait again, as they've been doing for years, but they can't blackmail us,' Trump said.

He insisted his officials were having 'very good conversations' with Tehran. 'We're talking to them.

'It's working out very well. They got a little cute as they have been doing for 47 years,' he added, warning that he would continue to take a 'tough stand' with Iranian leaders.

Trump claimed that talks between the US and Iran are 'going very well,' despite the issue with Iran opening and closing the Strait and threatening ships that enter the oil-rich area.

At least two Indian ships were hit by Iranian fire on Saturday as they attempted to pass through the narrow waterway.

Iran's Supreme National Security Council said the Middle Eastern country is reviewing new proposals from the US, but no decision has been made.

Trump had indicated that he suspects a deal could be made by the end of the day, telling reporters: 'We'll have some information by the end of the day.

'We're talking to them. We're taking a tough stand. They've killed a lot of people. A lot of our people have been killed.'

Trump said on Saturday he is still weighing whether to extend the truce, warning military action remains on the table if talks fail.

The Daily Mail has reached out to the White House for comment.

On Saturday, Mohammad Bagher Ghalibaf, who is leading the Iranian delegation, said any interference with the Strait, including mine clearing, would be considered breaking the ceasefire, The New York Times reported.

Iran also reiterated it wanted the US to remove the blockade from the Strait.

'The Americans have announced a blockade in recent days; this is a reckless and misguided decision,' Ghalibaf said.

'It is impossible for others to pass through the Strait of Hormuz while we cannot. If the United States does not lift the blockade, transit through the Strait of Hormuz will certainly be restricted.'

The continued blockage of the Strait of Hormuz by the US broke the ceasefire deal, Iran said.

It also warned that any vessel that moved toward the Strait would be considered in 'cooperation with the enemy' and would be targeted.

Iran closed the oil-rich waterway just a day after reopening it due to the blockade.

10 things truly elegant women never do (and people notice)

They Do Not Disregard Self Respect

Most importantly, they treasure themselves. They do not put up with disrespect and they do not get less than they rightfully deserve. This high self esteem determines the way other people treat them.

They Do Not Disrespect Boundaries

A major element of elegance is the recognition and the honoring of boundaries. They are conscious of the comfort of other people and never forcefully overstep boundaries, be it personal space or emotional boundaries.

They Do Not Dress to Shock Value

Their style is not about sticking out like a sore thumb but rather it is about identity. They do not wear too flashy or inappropriate clothes, but instead they wear clothes which are classic in nature, well-fitting, and suitable to the occasion.

They Do Not Follow The Trends Blindly

Fashion may come and go, but the classics will always exist. They prefer not to adopt any new style but to wear what suits their personality and values and have a cohesive and polished image.

They Do Not Interrupt Conversations

Listening is an effective ability. Elegant women do not interrupt or dominate conversations, as they give others a chance to speak to the end. This is a sign of respect, patience and emotional intelligence- which individuals are quick to observe.

They Do Not Lose Control in Public

They hold themselves together even during hard times. It does not imply that they are not emotional, it is simply that they manage them gracefully. Their composed nature comes out as firm and confident.

They Do Not Share Too Much About Themselves

There is nothing that has to be shared. Classy women know the worth of privacy and uphold an element of mystery. They do not show everything about themselves at once, and it makes their personality more interesting and their communication with others meaningful.

They Do Not Speak Badly of Others

There is no place of gossip and negativity in a classy mindset. Criticizing others may sound unconfident or ungrateful. Beautiful women are very selective with their words and they like positive conversations or polite silence.

They Do Not Want To Be Noticed All The Time

Beautiful women do not have to be the loudest individuals in the room. They are safe enough to allow their presence to speak. They do not pursue validation but instead they are authentic and that will attract respect and admiration.

They Do Not Whine Every 

Life is not ideal but it may be exhausting when one is always complaining. Classy ladies are solution-oriented and have a well-balanced outlook thus they are easy to do business with.

NHS issues warning to 9 groups of people before taking arthritis medication

Over 10 million people across the UK live with arthritis, impacting their daily life, work and independence. According to the NHS, NSAIDs (Non-Steroidal Anti-Inflammatory Drugs) are the most common first-line treatments for the condition.

Some NSAIDs, such as ibuprofen, gels and creams, are available to buy at pharmacies, while others are prescribed by a GP. While they are effective in easing the pain and discomfort caused by arthritis, the health service warns certain people to speak with their doctor before taking an NSAID.

People with arthritis are urged to make sure the NSAID they are planning to take is suitable for them. Although most people can take them without issue, some medications may not be suitable for people with certain conditions.

The NHS says the following nine groups of people should consult a doctor before taking an NSAID:

• are over 65 years of age
• are pregnant or trying for a baby
• are breastfeeding
• have asthma
• have had an allergic reaction to NSAIDs in the past
• have had stomach ulcers in the past
• have any problems with your heart, liver, kidneys, blood pressure, circulation or bowels
• are taking other medicines
• are looking for medicine for a child under 16 (do not give any medicine that contains aspirin to children under 16)

The health service adds: "NSAIDs might not necessarily need to be avoided in these cases, but they should only be used on the advice of a healthcare professional as there may be a higher risk of side effects.

"If NSAIDs are not suitable, your pharmacist or doctor may suggest alternatives to NSAIDs, such as paracetamol."

Meanwhile, NSAID's also carry the risk of potential side effects, including indeigestion, headaches and izziness. The more severe side effects usually come if you're taking higher does for a long period of time.

According to the NHS, possible side effects include:

• indigestion - including stomach aches, feeling sick and diarrhoea
• stomach ulcers - these can cause internal bleeding and anaemia; extra medicine to protect your stomach may be prescribed to help reduce this risk
• headaches
• drowsiness
• dizziness
• allergic reactions
• in rare cases, problems with your liver, kidneys or heart and circulation, such as heart failure, heart attacks and strokes

The health service also advises people taking other medication to consult their doctor before taking NSAIDs as this may impact how they work. These include:

• another NSAID
• low-dose aspirin or warfarin - medicines used to prevent blood clots
• ciclosporin - a medicine used to treat autoimmune conditions, such as arthritis or ulcerative colitis
• diuretics - medicines sometimes used to treat high blood pressure
• lithium - a medicine used to treat mental health problems, including bipolar disorder and severe depression
• methotrexate - a medicine used to treat inflammatory conditions such as rheumatoid arthritis
• a type of antidepressant medicine called a selective serotonin reuptake inhibitor (SSRI) - examples of SSRIs are citalopram and fluoxetine (Prozac)

The moment you feel a cold coming on, do these 8 doctor-approved steps – and stop wasting money on 'miracle' cures

The first hint of a cold is your best chance to act. UK doctors share eight science-based moves to shorten symptoms without wasting money on hype.

A scratchy throat or a sneeze can signal a cold on the way.

Most colds clear in about a week, but those first hours can still influence recovery.

Cold medicines that fail

Jimmy Mohamed told RTL that many over‑the‑counter cold remedies are "the scam of the century".

He says room disinfectant sprays "At best, it smells clean".

On throat syrups with alpha‑amylase, Jimmy Mohamed concludes "Your money is spent for nothing".

Faïza Bossy told Marie Claire that "It is used to strengthen collagen fibres, to reinforce the skin, bones and cartilage, to protect blood vessels, gums and ligaments. It also contains antioxidants that protect cells from oxidative stress. Finally, it plays a key role in the normal functioning of immune cells".

She cites the Medical Journal of Australia, which reported that "Doses above 1 g per day, taken as soon as symptoms appeared, did not reduce the duration or severity of the common cold in healthy adults compared with a normal intake". She says "In this context, taking 1 g of vitamin C, for example, is quickly eliminated in the urine. So it is better to spread intakes out over the day, in order to maintain more stable concentrations, notably thanks to food". She adds that "So, if you feel your immunity weakening, you can use vitamin C in food supplements, but it remains an occasional tool and does not replace a diet rich in fruit and vegetables that are high in vitamin C".

Eight steps for a coming cold

Dr Hooper told Women’s Health UK that "Getting good quality sleep, ideally at least seven hours, supports immune system function," and that "When cold viruses infect the upper airways (nose, sinuses and throat), the immune system reacts. We produce chemicals called cytokines, which trigger symptoms like a blocked or runny nose".

She says "Drinking more water and fluids helps the mucosal lining work at its best to defend against infection".

On vitamin C, she says "Taking vitamin C regularly (1 to 2g per day) may reduce the length and severity of common cold symptoms," but warns that "It works best when taken before symptoms appear".

On zinc, she notes that "Zinc lozenges taken within the first 24 hours of a cold, at a total daily dose of 75 mg, may speed recovery," yet warns that "The taste can be unpleasant, and it may cause nausea," and that "Zinc is not recommended for children, those who are pregnant or breastfeeding, people with kidney disease, or anyone with zinc sensitivity or allergy".

On vitamin D, Dr Hooper says "It is essential in my family during winter," adds that "If anyone is getting ill, I make sure it isn’t missed," and notes that "It may help shorten a cold and protect against complications such as pneumonia".

Stay safe with a cold 

She notes that "It helps stop germs spreading at home or in the office".

She advises "If things aren’t progressing as expected or you’re worried, it’s better to seek medical help sooner rather than later," because "Severe symptoms such as shortness of breath, chest pain, fever that doesn’t respond to over-the-counter medicines like paracetamol or ibuprofen, or confusion may signal a more serious illness and require urgent medical attention," and reminds us that "The most common complications of a cold are sinusitis, otitis media (middle ear infection) and pneumonia".

On stress, Dr Hooper explains that "The immune system is sensitive to stress, so minimising extra pressure is sensible".

Alongside these eight steps, doctors emphasise rest, fluids and saline rinses while your immune system clears the virus over several days.