Boost your immunity during monsoon: Essential tips to stay healthy

While the monsoon season brings with it much-needed rain and a respite from the heat, it also brings with it an increased risk of infections and health issues. Increased humidity and humid conditions can weaken your immune system, making you more prone to illnesses like colds, flu, and respiratory infections. To protect your health during this season, it is essential to adopt strategies that strengthen your immune system and improve overall well-being. We got in touch with Dr Rakesh Gupta, Senior Consultant, Internal Medicine, Indraprastha Apollo Hospitals, who shares tips to boost your immune system and enjoy the rainy days.

Tips for Strengthen immunity during monsoon

1. Stay hydrated: Even if it’s not hot outside, your body needs to drink plenty of fluids. Drink at least 8-10 glasses of water a day. Warm herbal teas can also help boost hydration. immunity and provide comfort on cold days.

2. Follow a rainbow diet: Include a variety of colorful fruits and vegetables in your diet. They are packed with vitamins, minerals and antioxidants that boost your immune system. Focus on seasonal produce like apples, pears and pomegranates.

3. The power of protein: Make sure you get enough protein from sources such as lean meats, fish, eggs, legumes and dairy products. Protein is essential for building and repairing body tissues, including those involved in immune function.

4. Add spices to your diet: Indian spices like turmeric, ginger, garlic and black pepper have natural antimicrobial properties. Incorporate them into your dishes to add flavour and boost your body’s defences.

5. Probiotics for gut health: A major part of the immune system resides in the gut. Eat probiotic-rich foods, such as yogurt, buttermilk, and fermented vegetables, to maintain a healthy balance of gut bacteria.

6. Vitamin C and Zinc: These nutrients are known as immune system boosters. Citrus fruits, berries, bell peppers, and green leafy vegetables are excellent sources of vitamin C. To get zinc, include nuts, seeds, whole grains, and lean meats in your diet.

7. Stay active: Regular moderate exercise can strengthen your immune system. Even on rainy days, find ways to stay active indoors with yoga, dancing, or home workouts.

8. Quality sleep: Aim to get 7-9 hours of sleep each night. Your body repairs and regenerates during sleep, which is essential for maintaining a strong immune system.

9. Manage stress: Chronic stress can weaken your immune system. Practice relaxation techniques such as deep breathing, meditation or hobbies to keep stress levels under control.

10. Hygiene is important: wash your hands frequently, especially before meals and after being in public spaces. Keep your surroundings clean and dry to prevent the growth of mold and bacteria.

11. Avoid stagnant water: Mosquitoes breed in stagnant water, which is abundant during monsoons. Use repellents and mosquito nets and ensure there is no stagnant water near your home.

12. Dress appropriately: Wear clean, dry clothing and change wet clothing as soon as possible to avoid fungal infections. Remember to keep your feet dry to prevent athlete’s foot.

13. Increase Vitamin D: With less sunlight during monsoons, your vitamin D levels may drop. Consider spending some time in the sun when it’s sunny or talk to your doctor about supplements.

14. Say no to street food: However tempting it may be, avoid consuming street food during monsoons. The risk of contamination is higher due to waterlogging and humidity.