At the onset of winter I am amazed to hear people saying "roll on the cold weather, it'll kill all the bugs". The cooler temperatures may kill the bugs in the garden, but our damp, maritime English winter climate is perfect for respiratory pathogens to thrive in. From my University studies on bacteria these bugs find damp air just right for carrying them between human airways, and although they are present throughout the year, the colder temperatures make us much more susceptible to being infected by them. Our bodies use much more energy in keeping warm, and so less energy is available to boost our immune systems. That's why we often catch a cold after getting chilled. Evidence also shows that a lack of sunlight causes biochemical changes in the body that result in lethargy, weight gain, insomnia and depression, which also depress the immune system.

What people really want right now, following one of the coldest and darkest bug-ridden winters for some years, is a good pick-me-up and an infection preventative. Of course the best natural pick me ups are falling in love, laughter, success and sunshine, but failing a good supply of those, here are a some tried and tested suggestions that I have use as a complementary health therapist.

Iif you live in a city, live a sedentary life, work in an office, smoke, use prescription drugs, drink lots of coffee or alcohol, eat convenience food, have lots of mercury fillings, are very stressed or never exercise, the following pick-me-ups and immune boosters will have little effect until you have cleansed your system first. Colonic irrigation is useful for extreme cases, especially for chronically constipated or overweight cases, but it is not exactly pleasant or cheap. Many people have discovered that Milk Thistle is an excellent herb for aiding the liver and detoxing the system and some take a course of it following an alcohol-laden celebration or after Christmas. Dandelion, nettle, aniseed and fennel tea are good detoxers and diuretics, as are organic apple or lemon juices. Garlic helps to banish circulating toxins, and gingko biloba is excellent for cleansing the blood. If you don't regularly produce a motion at least once a day you may well also need a detox massage. To treat yourself, lie flat on your back and gently massage the liver, (just under the right rib cage) in a circular direction with your fingers, for around five minutes. Repeat once daily for around two weeks to stimulate the liver's cleansing action. It is normal for this massage to make you feel a bit weepy or emotional at first as the liver is spurred on to process body toxins.

The herb Echinacea, is often recommended for colds and flu. Research has shown however, that Echinacea only seems to work when an infection is present, and it has little beneficial effect as a preventative, although some would disagree. The best herbs to combat a respiratory infection, especially a viral one, are Andrographis and Holy Basil and Pau d'arco tea. With the best immune system booster I have discovered Ashwaganda and Shatavari. They worked wonders on last winter's particularly virulent strain of flu.

The following herbs are excellent pick-me-ups. The Chinese have used Ginseng as a tonic for thousands of years. It is a nutritive tonic, which nourishes the metabolic system, acts as a catalyst for the release of hormones essential for immune defence, and neutralises the effect of free radicals during periods of stress. Ginger root is warming, and will support the body's ability to withstand cold and windy weather. It also improves metabolism and aids digestion. If you're recovering from a stomach bug try chopping four or five onions, one clove of garlic, a little fresh black pepper and a one inch piece of grated fresh ginger. Put the lot in a saucepan cover with water, add a vegetable stock cube, bring to the boil, and then simmer until the onions are really soft. You can also add fresh grated ginger and lemon juice to a carrot and onion salad or a mixed green salad. Commercial products made with ginger, such as ginger beer or biscuits, will not have the same effect, as they contain very little ginger. During or following a respiratory infection you could drink a glass of warm water upon rising, followed by another glass containing the juice of one fresh lemon in a glass of warm water and a sprinkling of cayenne on the top. (NB: If you add too much cayenne it will sink to the bottom and give you a nasty hot surprise at the end of the drink!) A revitalising tea can be made from fresh sprigs of garden mint and a nettle tea bag steeped in hot water, with or without a spoonful of organic honey. Teas such as ginger and lemongrass, aniseed and fennel, and cardamom and cinnamon also provide a good pick-me-up. Rosemary, peppermint, cinnamon, lemon balm, green tea with jasmine, organic mate or elderflower tea, available from most health food shops, are also good revitalisers.

St. John's Wort is one of the best known natural antidepressants, and is used in at least 60 per cent of all cases of depression in Germany, instead of antidepressant drugs. It also relaxes muscles, helps insomnia and eases chronic respiratory infections. Unfortunately it has been getting very bad press in the UK, due to various drug companies reporting that it affects the efficacy of their drugs. However if your doctor tells you that St. John's Wort is off-limits try Lamberts "Refreshall". It is designed to improve the memory, but also seems to be a good anti-depressant for winter blues because it contains 1000mg of lemon balm to lift the mood, the tonics rosemary and sage, and *gingko biloba to cleanse the blood. *NB: Avoid Gingko biloba if you are on blood-thinning medication.

Essential oils are very good mood enhancers. Neroli, rose and melissa are some of the very best uplifters, but at £60 per 10ml each will soon empty your purse. Instead try some of citrus oils such as grapefruit, bergamot, lemon or lime, in a bath or burner. Add around 12 drops of oil to a bath, or to avoid an oily tidemark, place an oil burner in the bathroom for a "scentual" treat during your bath or shower. For a pick-me-up massage add 2 drops of essential oil per 5ml of grape seed or almond vegetable oil. Basil, tulsi, lemongrass, rosemary, peppermint and lemon eucalyptus are good mood enhancers, and they help to clear the head. As a massage mix try 6 drops of lime, 3 drops of bergamot and 2 drops of rosemary, or 5 drops of lemon eucalyptus, 4 drops of lemon and 3 drops of basil in 25ml of grape seed oil.

Flower essences are still not widely recognised as mood enhancers, but they should be. Offering excellent value for money with no side effects is Rescue Remedy. It is the best-known all-round pick-me-up essence to take for any emotional upsets, and is available at most health stores. Gorse, Sweet Chestnut and Mustard flower remedies are good for alleviating gloom and doom states, and Elm is helpful for those who feel they can't cope or are temporarily exhausted. Other essences which are good mood enhancers include Borage revitalising flower essence, citrine gem essence, which stimulates optimism, Tiger's eye essence, which eliminates the blues, and the Russian Seraphinite gem essence, that instils positivity.

A liquid iron supplement, available from most health stores, is a tonic for when you hate to get out of bed on cold, dark mornings. It contains an easily absorbed form of iron made from grape skins, spinach, fennel, rosehips, blackcurrants and hibiscus, that helps the body improve its haemoglobin-making ability, and ultimately provides more energy.

And finally, more of the sunshine vitamin, vitamin D, is very often needed after a long cold winter, when supplies built up during the previous summer have been depleted. Up to one in ten people in Britain are thought to be deficient in vitamin D during the winter. Sunshine and Vitamin D lift depression, speed wound healing, boost the immune system and are slimming because they increase the muscle to fat ratio. Vitamin D can be found in good quality fish or cod liver oil, organic butter and organic eggs.

There are lots more pick-me-up herbs, vitamins, minerals and various potent mixes that people swear by, and of course although there is something out there for everyone, no one substance is likely to help all humans. However, the above recommendations do have the benefit of being muscle tested with clients and tried out by me to see if they really work. But please let me know if you've discovered your own super-dooper revitaliser.

Cathie is a writer, flower essence maker and therapist in based in Tiverton, Barnstaple and Exeter. If you have any queries or would like to contact her for a muscle testing appointment to find what pick-me-up would benefit you please telephone 01884 259130 or email cathie@rainbowtherapy.fsnet.co.uk