Boost immunity
Due to fluctuating temperatures and increased humidity during the pre-monsoon season, your immune system can weaken, making you more susceptible to infections like the common cold, flu and gastrointestinal problems. Strengthening your immunity through a nutritious, nutrient-rich diet is your first line of defence. Here are some effective ways to boost your immune system naturally:
Vitamin C-rich fruits: Include citrus fruits like oranges, lemons and sweet limes, as well as the Indian gooseberry (amla). These are powerful antioxidants that reduce inflammation, neutralise free radicals and boost white blood cell production to fight infection.
Green leafy vegetables: Include spinach, fenugreek, coriander and moringa in your diet. These greens provide essential nutrients like vitamins A, C and K, as well as iron and calcium, which are important for maintaining immunity and digestive health.
Probiotic foods: Include yogurt, buttermilk and fermented foods in your diet. They enhance gut health by promoting good bacteria, which support digestion, nutrient absorption and overall immunity.
Herbal remedies: Drink turmeric milk, ginger tea or tulsi infusion. These herbs have natural antibacterial and anti-inflammatory properties that strengthen the immune response and soothe respiratory irritations.
Taking a proactive approach to immunity during the pre-monsoon season can keep common infections at bay and ensure that you stay energetic and healthy throughout.
Stay hydrated
Despite the drop in extreme heat, the pre-monsoon period can lead to dehydration due to frequent sweating and increased humidity. Adequate hydration not only maintains body temperature but also supports digestion, elimination of toxins and immunity. Here are practical tips to stay hydrated:
Drink enough water: Aim to drink at least 8-10 glasses of water daily. Even if you don’t feel thirsty, it’s important to stay hydrated to prevent fatigue, dizziness or dry skin.
Ensure safe water consumption: Always drink boiled, filtered or packaged water to avoid waterborne diseases like cholera, typhoid or diarrhoea.
Avoid contaminated beverages: Stay away from roadside drinks or ice-concoctions made with unsafe water. Instead, go for homemade juices and fresh fruit drinks.
Hydrate with natural fluids: Include coconut water, lemonade and herbal teas in your routine. These not only quench thirst but also replenish electrolytes and antioxidants.
Eat hydrating foods: Include water-rich fruits like watermelon, cucumbers, oranges and strawberries in your diet to naturally increase fluid intake.
Watch for signs of dehydration: Be alert to symptoms like dark urine, dry mouth, fatigue or dizziness – these are signs that your body needs more fluids.
Staying properly hydrated plays a vital role in maintaining immune function and overall health during seasonal infections.
Eat light and fresh food
The high humidity and fluctuating temperatures during the pre-monsoon season slow down digestion and create a breeding ground for harmful microbes. Food spoils quickly, and the risk of foodborne illnesses increases. Follow these dietary guidelines to stay healthy:
Avoid heavy, fried or spicy foods: These are difficult to digest and can cause bloating, acidity or stomach discomfort, especially in hot and humid weather.
Stay away from street food: Things like chaat, pani puri or pre-cut fruits are more likely to be contaminated and should be avoided during this time.
Prefer fresh food: Cook food at home using fresh vegetables and eat the food within 2-3 hours of preparation. Avoid storing cooked food for a long time.
Choose easily digestible foods: Choose steamed vegetables, light dals, soups, khichdi and curd rice. These meals are easy on the stomach and rich in nutrients.
Practice safe food handling: Wash vegetables and fruits thoroughly, preferably with hot water or a food-grade disinfectant. Cook meat and seafood properly. Use natural digestive aids: Spices like ginger, cumin, mint and ajwain improve digestion and reduce bloating or gas. Eating light, home-cooked food not only aids digestion but also reduces the risk of food poisoning and keeps energy high throughout the season.
