How to boost your Immunity in Monsoon
The monsoon season may bring you relieve from the summer heat, but it also means the risk for infections, waterborne diseases, skin allergies and other problems like food poisoning, indigestion, cold, flu, viral fever etc. Therefore, it is extremely important to stay healthy during the monsoon season by following a wholesome diet & making some smart choices. In these pandemic times, our immunity is just as essential as stocking up on groceries.
Our immune system also gets affected during the monsoon season and extra care is necessary, which is possible through mindful eating habits, physical exercise, and proper hydration. 'Immunity' is our body's defence against any infections. The most common viral infections are reproductive, respiratory, and gastrointestinal. Let's dive into some natural ways through which we can boost our immune system in this season.
1) Plant-based food
A plant-based diet is rich in nutrients, especially vitamins and minerals. The antioxidants present can help reduce inflammation. Fibres that are present feed the good bacteria in your stomach. Some vegetables that you should add to your diet are -
- Broccoli – Rich in vitamin A, and E, also rich in fibre
- Garlic – adds flavour to all your dishes and is also rich in allicin that fights cold and flu
2) Protein-rich diet
Although a balanced diet is what you need for a strong immune system, but protein as a macronutrient plays a key role in defining the strength of your immune response. Important immune cells like phagocytes, lymphocytes, and cytokines are made up of protein. Protein is also a part of antibodies that are a key component of a healthy immune system. Protein can be obtained from various food sources like soy, dairy products, lean meat, eggs, legumes, lentils, whole grains, nuts, seeds, etc.
3) Antioxidants-rich food
The main function of antioxidants is to neutralise free radicals that are produced in the body during day-to-day activities like eating, exposure to the environment, and stress. The oxidative burst of antioxidants can also destroy certain types of bacteria and viruses. The best way to consume your antioxidants is by incorporating various coloured foods into your diet, especially fruits and vegetables.
4) Regular Exercise
Moderate exercise can boost your immune system by regenerating your immune cells regularly. You can start small and that too, from the comfort of your home. Start with brisk walking or light jogging or skipping to get your body running. Don’t forget to warm up beforehand with some stretch exercises, so your body doesn’t feel sore. Read up on how to start exercising if you are a beginner and try and test what exercise routine suits your body.
5) Stay Hydrated
Keep yourself hydrated! As compared to the summer season, people tend to feel less thirsty during the monsoon, therefore do not consume a sufficient amount of water throughout the day which is bad for the body. Drink at least 6 to 8 glasses of water per day. You can also increase your fluid intake by having more water-based fruits & veggies. They are not only nutritious but will also help in fulfilling the body’s daily water intake.
6) Home Remedies
Did you know? Several organic herbs and natural ingredients lying in our kitchen closets are in fact one of the finest immunity boosters. For Ex- Turmeric powder, Neem and Fenugreek seeds are natural antibiotics that are known to enhance the metabolic rate, promote digestion and improve our overall immunity.
Maintain a high level of personal hygiene. Infection and bacteria multiply at an alarming rate especially during the rainy season when the surroundings are already polluted, dirty and contaminated. Stay away from mosquito-infested areas and avoid walking through puddles of water. Make it a habit to wash your hands frequently, shower with hot water, use an antiseptic soap & hand wash consistently.
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Author of the Blog: Dr. Rajeshri Mehta
Expert Review By: Dr Smita Pankaj Naram
Co-Founder, Ayushakti Ayurved Pvt Ltd