Monsoon: A season with cosy vibes, raindrops on windows, greenery everywhere and wet soil smell feels magical. It brings the perfect time for comfort food, long naps and hot beverages. However, it also brings dirty water, dirty water logging, various diseases, allergies and infections, and sudden temperature change.
During this season, people often suffer from coughs, colds, and the flu. Humidity and weather changes weaken our bodies. Hence, maintaining a strong immune system during these times is crucial. This article suggests some important and simple immunity-boosting tips to look for. Also, having a health insurance policy provides you with extra protection to fight these diseases and for unpredictable times.
Understand Why Immunity Drops in the Rainy Season
In the rainy season, moisture is everywhere in the air as it's humid after the summer season. This dampness becomes a home for bacteria and viruses, helping them to grow and multiply rapidly. We breathe the same air, and hence, due to this growth in bacteria content in the air, it becomes very easy to contract all infections and diseases. People often get affected with diseases such as viral fever, fungal infections, typhoid, cold and flu, malaria, dengue, etc. Temperature change and reduction in sunlight lead to lower body strength to overcome diseases. This wet weather drops our immunity and makes our bodies feel tired and weak.
Immunity-Boosting Health Tips
As your Immune system fights with everything around you and keeps you safe, it deserves a boost, especially for a season like monsoon. With simple, easy and everyday habits, you can stay healthy and fit. Here are some basic and effective tips you can follow to keep your immune system strong.
1. Eat Immune-Boosting Foods
During the monsoon, consuming fresh and healthy food is necessary as it helps to boost your immunity and keep you healthy. Avoid junk food and eat food with natural ingredients that provide important nutrients, minerals, vitamins and protect you from falling sick.
Wash Fruits and Vegetables
Consume Vitamin C Fruits
Eat Vegetables
Include Nuts and Seeds
Have Yoghurt and Fermented Food
Consume Natural Spices
Always remember to wash fruits and vegetables before using or eating them, as it is covered with germs and bacteria in the rainy season.
Try to eat fruits like oranges, papaya, pineapple and lemons as much as you can, which are rich in vitamin C.
Include vegetables like carrots, spinach, and broccoli in your everyday diet for vitamins and minerals.
Replace your oily and fried snacks with nuts and seeds for zinc and healthy fats.
Consume yoghurt and fermented foods as they contain good bacteria essential for gut health.
To stay warm and boost immunity in this cold weather, add natural spices like ginger, garlic, and turmeric to meals or teas.
2. Practice Good Hygiene Habits
It's important to stay healthy in the monsoon season. To protect yourself from infections, diseases and getting sick, you need to inculcate good hygiene habits in your day-to-day life.
Wash Hands and Feet
Use Napkin
Drink Boiled or Filtered Water
Keep Cleanliness
Don't Share Personal Things
Dispose Garbage
Remember to wash your hands and feet regularly with soap and water, especially when you come from outside.
If you are suffering from a cough or cold, prefer keeping a handkerchief or napkin beside you and use it every time while coughing or sneezing.
Try to drink only boiled or filtered water, as normal water can contain lots of germs.
Keep your home and surroundings clean and dry.
Avoid sharing personal things as they can spread germs and bacteria, which is not good for health.
Always dispose of the garbage properly to prevent mosquito breeding and getting sick.
3. Get Quality Sleep and Manage Stress
It's essential to get enough quality sleep and manage stress if you want to build a strong immune system. If you get better sleep and stay calm and fresh, your body fights infections and helps you stay healthy.
Get Enough Sleep
Create a Sleeping Environment
Relax Before Sleep
Get Rid of Screen Time
Maintain a proper sleep schedule and follow it regularly. Try to get 7-8 hours of sleep every night.
Try to create a comfortable and soothing sleeping environment to sleep properly, as it helps you to relax and fall asleep faster.
Before sleeping, always relax. You can practice some relaxation techniques like deep breathing, meditation, or yoga to reduce stress.
Try to avoid screens and heavy meals just before bedtime, as it improves your quality of sleep. Being there on the phone, TV or laptop till late can disturb your mind, and it becomes difficult for you to fall asleep.
4. Exercise Regularly – But Safely
Exercising regularly can boost your immunity and keep your body strong to deal with sickness, especially during the monsoon. But it is very important to exercise at the right time and the right place.
Choose the Correct Place
Avoid Heavy Workouts
Wear Comfy Clothes
Stay Hydrated
Take Rest
It's suggested to exercise indoors or in dry, safe areas to avoid rain and cold.
Try to do light exercises like yoga, stretching, or home workouts. Don’t opt for heavy, intense workouts.
Slip into comfortable and breathable clothes. Mainly, wear proper waterproof footwear to avoid your feet getting wet and catching a cold.
Maintain good hydration before, during, and after exercise. Also prefer smoothies for breakfast instead of other breakfast options.
If you feel tired or sick, take proper rest and medicines if needed.
5. Consider Natural Supplements
During the monsoon season, consuming natural supplements can help your body stay fit and boost your immunity level. These supplements give you extra vitamins and minerals that support your overall health.
Consume Natural Ingredients
Hop Onto Vitamin C
Get Zinc in Your Body
Use Probiotics
Take Professional Advice
Try to include herbal supplements like turmeric, ginger, and tulsi in your meals or tea.
If you don’t get enough vitamin C from food, take supplements to make up for the deficiency.
Consume zinc-rich foods like seeds and nuts to help your body fight infections. If not possible, try to take zinc supplements to fulfil your needs.
Include probiotics in your diet to improve gut health and immunity.
Always consult a healthcare professional before starting any supplement, especially if you’re facing any health issues, as it works differently for everyone.
6. Vaccinations: A Key Preventive Measure
Vaccinations are the strongest protection for you to help you overcome the common monsoon-related illnesses. Multiple vaccines are available in the market, like TCV and Typhim Vi for Typhoid, Influvac Tetra and Influenza vaccines for cold and flu, Hepatitis A and B vaccine for Hepatitis A and B, etc. Hence, it's necessary to stay updated with vaccines as they help your body build defence against infections before they occur.
Get Vaccinated
Seek Consultancy
Vaccine Schedule
Keep Record
Get all the vaccinations done against diseases like flu, dengue, and typhoid before you suffer from any.
Before taking any vaccinations, consult your doctor about every small detail.
Make sure that the children complete their routine vaccination schedule within the given period.
Maintain a perfect updated track of all your vaccinations and make sure to follow its booster recommendations.
Lifestyle Modifications for the Rainy Season
During the rainy season, you need to make some changes in your daily lifestyle to make a huge difference to boost your immune system. This can make your body stay strong and healthy to defend yourself from sickness.
Wear Dry Clothes
Avoid Wet Clothes
Eat Comfort Food
Clean Surroundings
Maintain Personal Hygiene
Put on light, quick-dry and comfortable clothes with waterproof footwear.
Do not stay in damp clothes or shoes for long, as it can result in catching you cold.
Consume warm and easily digestible meals to avoid digestive issues.
Always keep your living space clean, dry and ventilated.
Practice regular hand washing, sanitation practices and self-care.
Protect Yourself from the Elements
To keep yourself away from rain and cold during the monsoon is the major thing to prevent illnesses. So it’s important to keep your body dry and warm as it helps your immune system work better and reduces the chance of infections.
1. Carry Water Protectant
Whenever you step out of your house, always remember to carry an umbrella or wear a raincoat.
2. Appropriate Footwear
Choose waterproof footwear to keep your feet dry.
3. Walk in a Clean Place
Always avoid walking through stagnant or dirty water, as insects and bacteria roam over it and can cause you to get ill.
4. Keep Yourself Warm
Cover yourself with warm clothes or blankets indoors if you feel cold or sick.
Seek Medical Advice When Needed
As we usually try to get rid of health issues by practising home remedies, sometimes it doesn’t work, and it’s important to consult a doctor. Before the minor problems turn into serious ones, seek medical advice and get yourself properly diagnosed.
1. Consult a doctor
If you feel sick with a high fever, cold, stomach-ache, etc, immediately visit a doctor to cure yourself.
2. Take Actions Against Symptoms
During this monsoon season, it’s suggested that you never ignore any mild symptoms like body pain, weakness, or breathing difficulty, as they can lead to serious problems if not treated.
3. Complete Medications
Once you visit the doctor, strictly follow all the advice and complete the prescribed medicines without missing any.
4. Regular Health Check-ups
Follow the proper medical examination routine to detect problems early and get treated.
Key Takeaways
Throughout the monsoon season, take good care of yourself and also practice some important health tips to keep yourself away from diseases. Eat clean and healthy, don't be vitamin or mineral deficient, follow a proper sleep routine and keep your surroundings always clean. Dress appropriately according to the season, manage your stress and exercise regularly to make yourself strong. Improve your gut health and strengthen your body with healthy food, clean water. If needed, consult a doctor and seek medical advice for proper recovery.
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Frequently Asked Questions
What foods should I avoid during the monsoon?
During the monsoon, try to avoid junk food, seafood, leafy vegetables with dirt and fried and oily foods.
How to increase immunity in the rainy season?
In the rainy season, wash your hands and stay clean, get enough sleep, always stay hydrated, and eat fresh food and fruits.
How to avoid getting sick in the rainy season?
Keep yourself dry, eat clean food, and wash your hands often.
What is the fastest way to boost your immune system?
Getting good sleep, managing stress, and eating vitamin-rich foods help boost your immune system.
What kind of clothes should I wear during the monsoon?
During the monsoon, wear light clothes that dry easily, try to wear a raincoat or carry an umbrella everywhere you go, and wear waterproof footwear.
How can I boost my immunity naturally?
Stay clean, drink herbal teas, eat seasonal fruits, avoid junk food and exercise regularly.
