With monsoons at their peak, we see many people falling sick with various infections and diseases. Constant temperature change and increases in infections tend to weaken our Immunity during this season, making us more susceptible to infections and diseases. Hence, it becomes crucial to build a strong immunity in monsoons.
Dr. Sonal Mhatre, BHMS, with 17 years of Clinical experience, shares some useful ways to boost our Immunity. According to her, our first defence is to choose a healthy lifestyle by making healthy choices.
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Essential Nutrients: Certain nutrients can help our body’s defence mechanism to fight infections effectively. These nutrients include Vitamin A, Vitamin C, Vitamin D, Iron, Protein, Zinc, Selenium, and Folic Acid. We must ensure that our diet has good sources of these nutrients as they help build and strengthen our Immunity and minimize our chances of developing any disease. Having a diet rich in these nutrients may keep us healthy for a longer period. Dr. Sonal suggests including lots of fruits and vegetables and avoiding processed foods.
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Vaccination is Prime: Vaccines can train your body to prevent illnesses before they even start. Vaccines teach the immune system how to recognize and fight off specific disease-causing germs. Dr. Sonal advises staying updated with recent vaccines, getting vaccinated, and ensuring children are vaccinated too.
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Keeping well Hydrated: Water plays a crucial role in your body, including supporting your immune system. Even if you are not exercising or sweating, you are constantly losing water through your breath, as well as through your bowel movements and urine. To help support your immune system, one must ensure adequate water consumption.
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Staying Physically Active: Exercise has been linked to an effective immune system. It reduces stress and relieves depression. Dr. Sonal states that physical exercise will boost immunity, improve cardiovascular health, lower blood pressure, help control weight, and provide multiple health benefits.
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Adequate Sleep: Sleep is important for our immune system to function well. Sleep is when all the magic happens; it is when the whole system of our body is revitalized. Stick to bedtime and wake-up time every day and aim for six to eight hours of sleep daily. Further, Dr. Sonal suggests avoiding alcohol and screen time just before bedtime because they can disrupt sleep.
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Stress Management: Stress can harm our Immunity. It can lead to sleep disturbances, reduced water intake, a tendency to eat less healthy food, and often being lethargic. Cortisol is the stress hormone that suppresses our immune system. Dr. Sonal insists on picking a stress-reducing activity like meditation, doing yoga, listening to music, or going for a walk, and setting aside time to do it every day, even if it is just for 15 to 30 minutes. One must ensure to reduce stress levels and keep yourself stress-free.
In addition to all the above measures, it is important to maintain basic hygiene during monsoon, such as:
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Wash hands frequently to avoid infection.
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Avoid exposure to sick and infected people.
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Wear a mask if visiting crowded places.
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Keep food always covered and avoid consumption of street food.
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Consume boiled water and wash fruits and vegetables thoroughly before consumption.
