I am 26, and my circulation is worsening as I get older. I had chilblains as a child, but was then chilblain-free until last year. I wear thermal socks. Can you recommend any other action I can take?

Chilblains happen when small blood vessels constrict in cold weather, causing impaired circulation, which leads to cold, itchy and inflamed fingers and toes. Keep hands and feet warm and dry - but don't wear tight-fitting shoes - and exercise daily to stimulate circulation. Important nutrients are: vitamin E and B3, to enhance circulation; vitamin C (with bioflavonoids), to strengthen the blood vessel walls and reduce inflammation; and fish and fish oils. Eat plenty of fresh fruit (particularly berries and kiwi), colourful vegetables, avocados, nuts, seeds and their oils, and warming foods such as ginger, garlic, onion, pepper and spices. Keep the blood vessels healthy with a diet that's low in saturated fats and high in fibre, and by not smoking. Also, the herb ginkgo biloba increases blood flow to the extremities - take Ginger Forte, by Biocare (0121-433 3727), a combination of warming circulatory nutrients, together with fish oils and vitamin C with bioflavonoids.

Our three-year-old daughter recently developed pneumonia. She recovered pretty quickly, but we were told that her immune system would have been weakened and that she also has a tendency towards anaemia (she doesn't eat red meat).

To address the anaemia, give her lots of iron-rich foods such as green vegetables (especially broccoli and spinach), fish (particularly shellfish and sardines) and quinoa, which is rich in protein and minerals. Also, if it's OK with your GP, give her Floradix, a tonic with easily absorbable herbal iron, B vitamins and vitamin C. Give her lots of soups, fresh juices and smoothies - the betacarotene in carrot juice, for example, provides vitamin A, which is good for healthy mucous membranes. Sugar depresses immunity, but blackstrap molasses and manuka honey are very nutritious. Excellent immune boosters are Comvita Children's Propolis Herbal Elixir and Sambucol elderberry extract for kids. Take probiotics following antibiotics, to replenish beneficial bacteria in the intestines. All remedies can be found in good healthfood shops.

· Emma Mitchell is a natural health therapist. Before following Emma's recommendations, you should consult your GP about any medical problems or special health conditions. Send your questions to Wellbeing, Guardian Weekend, 119 Farringdon Road, London EC1R 3ER. Email: ask.emma@theguardian.com.