WET Christmas  means coughs, colds, sore muscles and sinus woes to people with weak immune system and prone to upper respiratory track diseases.

No matter how much you take care of your body, an occasional cold or flu is bound to set in during this immune-depressing cold season. Add to that  stiff and aching muscles from frigid, damp weather and sinus headaches brought on by a combination of cold air and dry heat.

Don't let these minor maladies keep you huddled inside. Help for cold-weather ailments are close at hand in the form of hearty, spicy meals.

* Eat right  for the season. This is not the time for salads and delicate little sandwiches. Substantial fare that breaks down slowly and raises your internal body temperature will keep you warmer in frigid weather. But rather than heading for high-calorie comfort meals that will add more bulk than loosing weight. Focus on low-fat, fiber-rich foods like root vegetables, grains and legumes. These complex carbohydrates are robust without being high in fat.

* Army of ginger family. If you're battling a specific malady, certain foods can help. Cold and flu symptoms are relieved by warming spices such as ginger, curry powder and cayenne pepper and steamy soups, which increase circulation and help to flush toxins through the body.

Garlic, onions, shiitake mushrooms and foods high in beta carotene and vitamin C such as carrots, kiwi and broccoli can significantly reduce the severity and duration of colds by stimulating the defense system and increasing overall immunity.

For sinus headaches, ginger and cayenne pepper can relieve sinus pain and congestion by opening up nasal passages and reducing swelling membranes. Ginger and garlic also have potent antibacterial properties that help clear up sinus infections.

To ease the pain of aching muscles, spices, especially ginger and cayenne pepper, increase circulation and improve blood flow to stiff, sore areas. And calcium-rich dark leafy greens help prevent muscle cramping by supporting their flexibility.

Always keep your body warm and cozy with these immune-boosting foods. If the sniffles, aches and pains do catch up with you, shoo them away with these cold season eating defense.