And at this time, more than ever, we need to make sure our bodies are getting all the nutrients they need in order to give us the best possible chance of dispelling any incipient cold or flu symptoms.

The Global Times has sought out a few of the most effective and practical anti-flu remedies and precautions.

Gingerly does it In China, ginger has been known for its ability to fight off colds for centuries. It is renowned as a superlative spice for making the liver and blood vessels absorb less cholesterol, and also for its capacity to strengthen heart function and treat cardiovascular disease.

In terms of Chinese cooking, ginger is widely used across a wide range of regional cuisines and dishes. It is also rich in antioxidants, and can relieve digestive problems including diarrhea.

Warm ginger tea is an effective and easy way to fight colds or flu. Be careful not to drink it before bed, however, as its "hot" characteristics could lead to a sleepless night.

There are two ways to prepare ginger tea. One is the traditional Chinese way, whereby you simply peel the ginger, cut it into slices, add Pu'er tea leaves, mix with boiling water, and sweeten with brown sugar if required. It's advisable to drink the tea when it's piping hot in order to quickly dispel any chillness in the body.

Another method is to add more fresh ginger with some brown sugar after the tea has been soaked in the hot water for a while and just before drinking it. Prepared this way, the ginger tastes less spicy, and slightly sweeter and milder.
If you are not used to Chinese Pu'er tea, you can use English black tea mixed with ginger with Chinese red dates. Boil the dates, sliced ginger and black tea with some brown sugar and let it infuse for around 10 minutes.

In the soup

Long known in Japan for its healing properties, miso soup is another favorite drink for boosting the immune system and fighting off colds.

A dark and smooth puree, miso is made from soybeans, reputedly one of the healthiest foods on earth. A popular recipe is to add mushrooms, tofu and seaweed into the miso soup in order to make it even more powerful. The best way is to prepare your own miso soup stock at home as opposed to using processed products in bottles or cans from the supermarket.

Miso soup stock

Ingredients:
1-2 cups of chopped vegetables such as carrots, scallions, celery, onions or broccoli
2 tbsp dark organic barley miso
3-inch piece of dried wakame seaweed
1 box of firm tofu, diced into small cubes
2 shitake mushrooms and 2 dry mushrooms, pre-soaked in water for an hour
2 cups of water

Method:
Add the chopped vegetables and mushrooms into the boiling water.
Lower the heat to simmer the ingredients, until they are tender. It should take about 15 minutes.
Take out the vegetables and mushrooms.
Add miso to the bowl of broth and mix fully.
Add firm tofu and simmer until the tofu is tender.
Add the seaweed to finish.
Make sure that the mixture is always on a low heat in order to preserve the living micro-organisms that aid in the digestion and healing process.

Smooth operators

Smoothies are loaded with vitamins and contain numerous antioxidants. And they are one of the easiest ways to summon your body's defense system to fight off colds and flu.