The wonderful arrival of monsoon season after the scorching heat excites us. But, as you know, the bad news always comes along with the good news. The monsoon rain causes stagnant water to accumulate, and the presence of high humidity in the air can be the perfect breeding ground for bacteria and viruses.
So don’t let yourself fall victim to waterborne and infectious diseases such as malaria, eczema, the common cold, influenza, and others, be mindful of boosting your immunity in monsoon.
Share with you some top immune-boosting strategies that eliminate the risk of infections and let you embrace the enjoyment of your monsoon fully.
Let’s move in!
Benefits of Having a Strong Immune System for the Monsoon
The immune system is a network of cells that work together to protect your body from any internal or external harmful substances, such as bacteria, viruses, and parasites.Two main components make up the immune system:
Innate immune system– It destroys harmful substances with its natural killer cells and activates other immune cells.
Adaptive immune system– Its B cells produce antibodies, while its T cells control immune reactions and kill bacteria- and virus-infected cells.
Now we should come up with the benefits of boosting immunity in the monsoon season –
- It helps in the fight against any monsoon infections, making you less ill.
Colds and flu are common in monsoons. They rarely affect people who have a strong immune system.
- It protects you from chronic diseases caused by a weak immune system, such as heart disease, cancer, autoimmune disorders, and so on.
- A solid immune system energizes you, allowing you to complete your daily tasks without feeling the need to procrastinate.
- It reduces stress, anxiety, and depression while also meditating your adaptive immune cells, which helps in the release of dopamine.
Undoubtedly, Having a strong immune system is the first and foremost requirement for leading a healthy and energetic life.
Top 6 Immune-Boosting Strategies for This Monsoon Season
When you boost your immune system, it takes a few months. No medications and supplements really works for boosting your immunity.
1. Vitamin C-rich foods
First, to break the notion that we can boost our immune system quickly by taking vitamin supplements, yes, we can, but listen to your body. Our body doesn’t need to take a higher amount of vitamins daily, but it does require an adequate amount. So instead of supplements, go for natural sources. That may take time, but it will last longer.
Foods high in vitamin C, which has citrus acid, are essential for the production of white blood cells, which fight infections. Vitamin C is considered the best vitamin for boosting the immune system. The National Institutes of Health recommend that adults take 75mg of vitamin C per day for women and 90mg for men, and avoid taking supplements that have more than 2,000 mg.
There are some vitamin C rich foods that can act as an immunity booster in the monsoon season, maintaining healthy skin and increasing infection resistance, such as-
- Oranges, lemons
- Bell papers
2. Include high protein and fiber in meals
High protein and fiber diets have many health benefits. It helps with weight loss, controls blood sugar, and reduces the chance of chronic diseases.
Include eggs, yogurt, oatmeal, lean meats, beans, and nuts as good sources of high protein. Brown rice and whole-wheat bread are rich in fiber. Green vegetables and fruits are good sources of fiber and nutrients that you can add to your everyday meals. Be mindful when you eat because this can have a big impact on your immune system.
3. Have a low-sodium diet
According to studies from the University of Bonn, a diet high in salt weakens the immune system and raises blood pressure. A high-sodium diet develops severe bacterial infections and increases body fat. Junk food is a good source of sodium.
Mitigate the intake of junk and high-sodium foods and make it a habit to switch to a low-sodium diet. It reduces fluid retention and improves your heart and kidney health.
4. Switch to herbal teas
As you know, the monsoon infects you easily. This season, try to consume more herbal teas that boost your immunity and keep you healthy. Some herbal teas that you should take, such as-
- Tulsi tea has anti-inflammatory, antibacterial, and antiviral properties to fight off infections.
- Ginger tea is a source of vitamins A and C to soothe an upset stomach, relieve nausea, and boost the immune system.
- Turmeric tea has powerful anti-inflammatory and antioxidant properties to protect against infectious and chronic diseases.
- Chamomile tea is a good source of antioxidants to relax your body and mind.
5. Build adequate sleeping habits
Your body requires a good natural sleep-wake cycle. A daily eight hours of sleep rejuvenates your energy and blood metabolism. Obviously, this does not mean going to bed at 2 or 3 a.m. and get up at 10 or 11 a.m. You must go to bed around 10 or 11 p.m. and awaken around five or six a.m.
Try to sleep in darkness, which produces the melatonin hormone and regulates your sleep properly. Make sure you don’t consume any caffeine before bed that disrupts your sound sleep.
6. Engage in regular exercise
According to research, moderate-intensity exercise increases the body’s ability to circulate immune cells, simulating cellular immunity. Our immune system reacts to the exercises very favorably.
Engage in exercise because it boosts the production of white blood cells, which are your body’s natural line of defense against infections. Start with 30 minutes of moderate-intensity exercise like brisk walking, pilates, or trying yoga postures.
Everyone’s top priority during the monsoon season is to stay safe from infectious diseases and health. Only those with robust immune systems can better achieve your goal.
Making small changes by following our above-mentioned strategies may improve your overall health. In this season, avoid getting drenched in the rain instead of doing some productive work that makes your lifestyle better as well.