The monsoon season brings much-needed rain and respite from the heat, but it also increases the risk of infections and health issues. Increased humidity and humid conditions can weaken your immune system, making you more prone to illnesses like cold, flu, and respiratory infections. To protect your health this season, it is important to adopt strategies that strengthen your immune system and improve overall health. We got in touch with Dr Rakesh Gupta, Senior Consultant, Internal Medicine, Indraprastha Apollo Hospitals, who shared some tips to strengthen your immune system and enjoy the rainy days.

1. Stay hydrated: Even if it’s not hot outside, your body still needs plenty of fluids. Drink at least 8-10 glasses of water daily. Warm herbal tea can also help boost your energy. disease resistance and provides comfort on cold days.

2. Eat a rainbow diet: Include a variety of colorful fruits and vegetables in your diet. They are rich in vitamins, minerals and antioxidants that strengthen your immune system. Focus on seasonal produce like berries, pears and pomegranates.

3. Protein Power: Make sure you’re getting enough protein from sources like lean meats, fish, eggs, legumes and dairy. Protein is important for building and repairing body tissues, including tissues involved in immune function.

4. Add spices to your food: Indian spices like turmeric, ginger, garlic and black pepper have natural antimicrobial properties. Add them to your food to enhance the flavour and boost your body’s defences.

5. Probiotics for gut health: A significant part of your immune system resides in your gut. Eat probiotic-rich foods like yogurt, buttermilk and fermented vegetables to maintain a healthy balance of gut bacteria.

6. Vitamin C and zinc: These nutrients are known as immunity boosters. Citrus fruits, berries, bell peppers and leafy greens are great sources of vitamin C. For zinc, add nuts, seeds, whole grains and lean meats to your diet.

7. Stay active: Regular moderate exercise can strengthen your immune system. Even on rainy days, find ways to stay active indoors by doing yoga, dancing or working out at home.

8. Sleep well: Aim for 7-9 hours of sleep each night. Your body repairs and regenerates during sleep, which is vital for maintaining a strong immune system.

9. Control stress: Constant stress can weaken your immune system. Practice relaxation techniques like deep breathing, meditation, or pursuing hobbies to keep stress levels in check.

10. Take care of hygiene: Wash your hands frequently, especially before eating and after visiting public places. Keep your surroundings clean and dry to prevent the growth of fungi and bacteria.

11. Avoid stagnant water: Mosquitoes breed in stagnant water, which is abundant during the monsoon. Use mosquito repellents and nets and ensure there is no stagnant water around your home.

12. Wear proper clothing: Wear clean, dry clothes and change wet clothes promptly to avoid fungal infections. Don’t forget to keep your feet dry to avoid athlete’s foot.

13. Increase vitamin D: Less sunlight during the monsoon can decrease your vitamin D levels. Consider getting some sun exposure when outdoors or talk to your doctor about supplements.

14. Avoid street food: No matter how tempting it may seem, avoid eating street food during monsoon. Waterlogging and humidity make it more prone to contamination.

Get the latest news on Times Now as well as breaking news and top headlines from across health and the world.