The monsoon season brings relief from the scorching heat but also ushers in a higher risk of infections and illnesses. Strengthening your immunity during this time is crucial to staying healthy and enjoying the rainy season. Simple lifestyle changes can boost your body's defence mechanisms and minimise the chances of falling sick.
Balanced diet
A well-balanced diet rich in nutrients is the cornerstone of a robust immune system. Focus on incorporating a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats into your meals. Include immune-boosting foods like citrus fruits (rich in vitamin C), yogurt (probiotics), garlic (antioxidants), and nuts (vitamin E) to give your body the necessary nutrients to fight off infections.
Hydration
Drinking adequate water is essential for maintaining a healthy immune system. Proper hydration helps flush out toxins and ensures that your cells function optimally. Herbal teas, warm water with lemon, and coconut water are excellent options to keep you hydrated and boost your immunity.
Regular exercise
Engaging in regular physical activity can significantly enhance your immunity. Exercise improves blood circulation, promotes the release of endorphins (feel-good hormones), and helps regulate the immune response. Most days of the week, aim for at least 30 minutes of moderate exercise, such as brisk walking, yoga or dancing.
Sufficient sleep
Prioritise quality sleep to support your immune system. During sleep, your body repairs and rejuvenates itself. Aim for 7-9 hours of restful sleep each night. Establish a bedtime routine, avoid electronic devices before sleep, and create a comfortable sleep environment to improve sleep quality.
Stress management
Chronic stress can weaken your immune system, making you more susceptible to infections. Practice stress-reduction techniques such as meditation, deep breathing, mindfulness, and yoga. Engaging in hobbies, spending time with loved ones, and taking breaks can help alleviate stress.
Personal hygiene
Maintaining proper personal hygiene is crucial to prevent infections during the monsoon. Wash your hands frequently with soap and water for at least 20 seconds, especially before eating or touching your face. Keep your surroundings clean, and avoid contact with sick individuals.
Vitamin D
Vitamin D plays a vital role in immune function. Spend some time outdoors in natural sunlight to help your body synthesize vitamin D. If sunlight exposure is limited, consider including dietary sources of vitamin D or supplements after consulting a healthcare professional.
