Monsoon wellness: Foods and habits to boost your immune system

The monsoon season brings much-needed relief from the scorching summer heat, but it also comes with its own set of health challenges. Increased humidity and sudden temperature changes can weaken the immune system , making us more susceptible to infections and illnesses. Here are some foods and habits to boost your immune system and maintain health during the monsoon season.

Immune-boosting foods

• Ginger and garlic: Ginger and garlic are known for their anti-inflammatory and antimicrobial properties. They can help ward off infections and keep your immune system strong. Add them to your daily meals or brew a soothing ginger tea.

• Turmeric: Turmeric, with its active compound curcumin, has powerful anti-inflammatory and antioxidant properties. Incorporate turmeric into your diet by adding it to curries, soups, or drinking turmeric milk (golden milk).

• Citrus fruits: Citrus fruits like oranges, lemons, and grapefruits are rich in Vitamin C, which is essential for a strong immune system. Consuming these fruits can help fight off colds and infections. Start your day with a glass of fresh orange juice or add lemon to your water.

• Green leafy vegetables: Spinach, kale, and other green leafy vegetables are packed with vitamins, minerals, and antioxidants. These nutrients are vital for maintaining a robust immune system. Include these vegetables in your salads, soups, and stir-fries.

• Probiotics: Probiotic-rich foods like yogurt, kefir, and fermented foods (such as sauerkraut and kimchi) support gut health. A healthy gut is closely linked to a strong immune system. Enjoy a bowl of yogurt with your meals or snack on probiotic-rich foods.

• Nuts and seeds: Almonds, walnuts, flaxseeds, and chia seeds are excellent sources of healthy fats, vitamins, and minerals. They provide essential nutrients that support immune function. Sprinkle them over your breakfast cereal or enjoy them as a snack.

• Herbal teas: Herbal teas like chamomile, peppermint, and green tea are not only hydrating but also packed with antioxidants. These teas can help soothe the throat and boost immunity. Sip on warm herbal teas throughout the day.

Healthy habits for monsoon wellness

• Stay hydrated: Drink plenty of water to keep your body hydrated and flush out toxins. Avoid drinking water from untrusted sources; opt for filtered or boiled water to prevent waterborne diseases.

• Maintain hygiene: Wash your hands frequently with soap and water to prevent the spread of germs. Keep your surroundings clean and dry to avoid the growth of mold and bacteria.

• Eat fresh and cooked food: Consume freshly cooked meals and avoid raw foods, as they may carry bacteria and parasites. Ensure your food is properly cooked to kill any harmful microorganisms.

• Exercise regularly: Regular physical activity can boost your immune system and improve overall health. Engage in indoor exercises like yoga, pilates, or home workout routines to stay active during the rainy season.

• Get adequate sleep: Quality sleep is crucial for a healthy immune system. Aim for 7-8 hours of sleep each night to allow your body to rest and recover.

• Avoid street food: Street food can be tempting, but it’s best to avoid it during the monsoon. The high humidity and damp conditions can increase the risk of food contamination.

• Manage stress: Chronic stress can weaken your immune system. Practice stress-relieving activities like meditation, deep breathing exercises, or pursuing hobbies to keep stress levels in check.