Natural health: I don't want to get another sinus infection 

The infection causes tenderness in the face and neck, jaw pain, headaches, and even toothache.

One of the most important steps to minimise the risk of a repeat infection is to support your immune system. 

You should take at least 2,000-3,000mg of vitamin C daily, along with a daily zinc supplement at a dose of 30-40mg.

Eliminate refined and processed foods from your diet and increase your intake of fresh fruit and vegetables – the brighter, the better - and try to choose organic where possible. 

This will boost your defences and reduce the likelihood of mucous overproduction and inflammation.

Several herbal remedies can help when it comes to immune support for sinus troubles. A well-known bronchial support herb, thyme is also prescribed by herbalists where sinusitis is an issue. 

Horseradish is another plant which has an affinity for sinus conditions, whether it be infection or congestion.

Goldenrod and hyssop are both ideal for chronic nasal catarrh. Eyebright, as well as being beneficial for the eyes, is often used to treat infectious conditions of the nose, sinuses, and middle ear. 

Elder is well known for treating colds and ‘flu, with the berries and the flowers being used to help with catarrh, allergies, coughs, colds, ear infections, and hay fever.

Rest is the best treatment for strengthening your immune system is often overlooked and completely free. 

During the resting phase, the body actively repairs itself and works to maintain balance in the bodily systems.

My fingernails tend to be soft but the middle nail on my right hand cracks and splits no matter how short I cut it. What would you suggest?

One of the most effective natural remedies for strengthening nails is Biotin, one of the B vitamin group. 

Not only should this help with the softness you are experiencing, but it will also help to address the cracking and splitting issue.

Studies have shown that using a daily biotin dose of 2.5mg over around five and a half months results in a 25% increase in nail thickness and a consequential reduction of splitting and flaking.

You can buy 1000ug (1mg) biotin supplements from Holland & Barrett, where 120 tablets cost €19.99. Take two to three tablets daily for six months for best results.

Changes to the nails can be for any number of reasons, from hormonal health to the soap you use. 

Autoimmune conditions, thyroid disorders, rheumatoid arthritis, psoriasis, anaemia, nutrient deficiencies, and adrenal fatigue are all issues where the nails might split and flake.

If you think that any of these conditions might be at the root of your nail issues, it is a good idea to make an appointment with your health practitioner to assess or rule out these possibilities.

Collagen is another dietary supplement that provides the building blocks your body needs for strong and healthy hair, skin, and nails. 

This supplement is often referred to as a functional food.

The good news is that the side effect of any supplementation you use to help with your nails is that it will also improve the health of your skin and hair.

Collagen powder can be mixed into drinks, soups, casseroles, etc and has no real impact on the flavour or texture of your food or drink.

Marine collagen is the best choice for hair, skin, and nails, whereas bovine collagen is typically recommended for joint, bone, and muscle repair.

• If you have a question for Megan Sheppard, please email it to feelgood@examiner.ie 
• NOTE: The information contained in this column is not a substitute for medical advice. Always consult a doctor.