Know 5 Simple ways to boost your immunity this rainy season

When the weather changes, your immunity often takes a hit, leaving you more vulnerable to colds, flu, and fatigue. The current situation is pretty similar; from sudden downpours to surprise bursts of sunshine, it is all taking a toll on our health. But the good news? A few simple health tweaks can help strengthen your body’s natural defences.

So, here are five immunity-boosting habits to strengthen your defence mechanism.

NUTRITION AND HYDRATION

Good nutrition is the first weapon of defence against illness. Fresh fruits and vegetables are packed with essential vitamins, fibre, and antioxidants that strengthen immunity at a cellular level.

Foods rich in vitamin C, such as lemon, oranges, amla, papaya, and guava, are particularly effective in boosting the body’s natural defence system. Nuts, seeds, and legumes are high in magnesium and can further enhance the immune response.

Hydration is equally critical, yet often overlooked in the rainy season. Being hydrated helps flush out toxins and supports overall body function.

Warm fluids such as ginger tea, soups, or turmeric-infused milk not only keep you hydrated but also provide added antimicrobial and anti-inflammatory benefits.

REGULAR EXERCISE

Daily exercise or physical activity is a powerful way to boost the immune sytem. Exercise enables immune cells to travel more efficiently throughout the body by improving the circulation of blood.

It also helps reduce chronic inflammation, which otherwise weakens your body’s ability to fight infections.

You don’t need intense or vigorous workouts to gain benefits rather just 30 minutes of brisk walking, yoga, or light strength training



daily can significantly improve your immune health.

PRIORITISE QUALITY SLEEP

During sleep, the body gets recharged, and it strengthens the defense system, and while sleeping, the production of infection-fighting cells and antibiotics increases. In contrast, lack of sleep or rest weakens your immunity, leaving you more vulnerable to seasonal flu and viral infections.

Prioritising at least seven to eight hours of uninterrupted sleep by creating a proper bedtime routine, such as limiting screen time, dimming the lights, or practicing deep breathing, can improve both the quality and duration of your rest.

STRESS MANAGEMENT

Stress is like an invisible enemy for the immune system, and prolonged stress can trigger the release of cortisol, a hormone that is responsible for suppressing immune function and increasing the risk of illness.

Which is why stress management is as vital as good sleep, and simple practices such as reading books, journaling, meditation, yoga, or even a 10-minute walk can reduce stress and strengthen the immune system.

HYGIENE AND CLEANLINESS

The unexpected seasonal changes are home to various diseases like flu and infection, and the only shield that can protect you from this is by maintaining good hygiene.

Washing your hands regularly with soap and water, using a hand sanitiser when outside, and ensuring your living spaces remain clean and dry a simple way to avoid any communicable diseases.

Pay extra attention to food hygiene, wash vegetables thoroughly, and avoid roadside food that might be contaminated. Wearing dry clothes, keeping your feet clean, and ensuring proper ventilation indoors are also effective measures to prevent infections.