Looking out from a window on a rainy day, it feels so cosy. But, if on one unlucky day when you forget your umbrella and you get a little wet in the rain, it's not that cosy for your immunity. Monsoon comes with both, relief from the scorching heat of summers and baggage of disease-causing microorganisms. 

Our immune system encounters new difficulties when the seasons change. These changes in temperature and humidity, whether it's from the hot and muggy summer to the crisp autumn months or from winter to spring, can make us more prone to disease. During these changes, it's critical to keep your immune system robust to prevent infections, the flu, and seasonal colds. The good news is that you may boost your immunity with a variety of natural, scientifically supported methods.

These ten strategies can help you maintain your health and resiliency all year long by strengthening your immunity during seasonal shifts.

1. Drink plenty of water

Staying hydrated is one of the most important yet often neglected parts of immune system maintenance. Water is essential to all of your systems, particularly your immune system since it aids in the generation and movement of white blood cells, which combat infections. Seasonal variations can cause the air to become drier, which makes dehydration easier, especially in the winter months.

Make sure you're getting at least 8 glasses of water a day to avoid dehydration. You can also eat vitamin-rich, hydrating foods that boost your immune system, such as oranges, cucumbers, and watermelons.

2. Make Sleep a Priority

Enough sleep is necessary for your immune system to operate at its best. Your body's natural defence system needs sleep to repair and rejuvenate. Many people have irregular sleep habits during seasonal shifts, which increases their susceptibility to diseases.

Aim for seven to nine hours of good sleep every night. Studies have shown that people who stick to the 7-8 hour sleep routine are less likely to get a common cold as compared to the people who don’t. (Yale medicine). Steer clear of large meals and coffee right before bed because they can interfere with your sleep and lower the effectiveness of your immune system.

3. Eat a Diet High in Nutrients

Consuming an array of foods high in nutrients is among the most effective methods of bolstering your immune system. A balanced intake of vitamins, minerals, antioxidants, and fibre should be a part of your diet. Top foods that strengthen the immune system include:

• Vitamin C: Helps maintain the immune system and protect cells; it can be found in broccoli, bell peppers, oranges, and kiwis.
• Vitamin D: Found in fortified foods and supplements, vitamin D is also naturally absorbed from sunlight and is essential for immunological function.
• Zinc: Found in whole grains, legumes, nuts, and seeds, zinc is essential for inflammation and immune system function.

To strengthen your body against the immunological challenges presented by seasonal changes, incorporate these into your everyday diet.

4. Engage in Regular Exercise

Regular, moderate exercise helps strengthen your immune system by lowering inflammation and fostering good circulation. Immune cells are moved more easily throughout the body during exercise, which helps the body fight off illnesses.

On the other hand, stay away from overtraining or very strenuous exercise during seasonal changes as this can erode immunity. Walking, cycling, yoga, and swimming are among the exercises that can support a robust immune system without putting too much strain on your body.

5. Control Your Stress Levels

Chronic stress can decrease the immune system, making you more prone to infections amid seasonal fluctuations. It has been demonstrated that the stress hormone cortisol impairs the body's capacity to combat inflammation as well as illnesses.

Include stress-relieving herbal teas and exercises in your regimen, such as yoga, deep breathing, meditation, and mindfulness. Your immune system and stress hormones can both be supported and lowered by even brief moments of relaxation throughout the day.

6. Encourage Digestive Health

Approximately 70% of your immune system resides in your gut. Keeping your gut microbiota in good health might have a big effect on your immunity. Fermented foods such as yoghurt, kefir, sauerkraut, and kimchi include probiotics, which are beneficial bacteria that aid in immune system regulation and lower the risk of illness.

Make sure you're getting enough fibre from whole grains, fruits, and vegetables, as well as probiotics. These foods work as prebiotics, nourishing the beneficial bacteria in your stomach.

7. Obtain Adequate Vitamin D

Studies show that 70–99% of people in India are estimated to have vitamin D insufficiency.  (Biomed). 

The role of vitamin D is a vital part of immunological function, and a lack of it may result in a less effective immune response. The recommended daily amount of vitamin D is 400 international units (IU) for children up to age 12 months, 600 IU for people ages 1 to 70 years, and 800 IU for people over 70 years (Mayo study). People tend to spend less time outside during seasonal changes, especially in the winter months, which can lead to reduced vitamin D levels.

Think about taking a vitamin D supplement, particularly in the rainy season and winter, or increase your intake of foods high in vitamin D, such as egg yolks, fortified dairy products, and fatty fish.

8. Include Supplements and Herbs That Boost Immunity

You can strengthen your immune system and prevent seasonal infections with the aid of certain herbs and vitamins. Popular methods for enhancing immunity include:

• Black pepper/long pepper: Often used to prevent and shorten the duration of respiratory infections and colds, black pepper is well-known for its capacity to boost immunity.
• Bay leaf: There are tons of antioxidants in this herb. It has been demonstrated to lessen the duration and intensity of colds and the flu.
• Garlic: Garlic is antiviral and antibacterial, and it contains substances that strengthen the immune system.
• Turmeric: This requires no introduction to its great medicinal properties that not only help boost immunity but also are far beneficial for health disorders like inflammation in the body, oxidative stress etc.

See a medical expert to be sure any new supplements you take are appropriate for you before adding them to your regimen.

9. Maintain Proper Hygiene

Colds and the flu are common viral diseases that rise with the seasons. One of the easiest and most efficient strategies to avoid these diseases is to practise excellent hygiene. Frequently wash your hands for at least 20 seconds with soap and water, especially before eating and after visiting public areas.

Additionally, since this is a typical way for germs to enter the body, refrain from touching your face with unwashed hands. Maintaining proper hygiene can assist your immune system by stopping the microorganisms that cause sickness from spreading.

10. Keep warm and steer clear of abrupt temperature swings

Your immune system may be strained by exposure to cold or abrupt temperature changes, which increases your susceptibility to infections. Avoid making sudden temperature changes, such as going from a warm indoor space to a chilly outside one without wearing proper clothing according to the season.

Temperature variations are a common result of seasonal changes, and your body may find it difficult to adapt. These are the times when colds and other ailments that are more common can be avoided by staying warm.

In summary

It's not difficult to stay healthy as the seasons change. You can strengthen your immune system and drastically lower your chance of getting sick by using these ten practical tips. Prioritize hydration, sleep, food, exercise, and stress reduction; when necessary, add immune-stimulating vitamins and herbs to your regimen. You can provide your immune system with the necessary assistance to handle any seasonal changes by following these procedures.

Maintaining these routines consistently will pay off in the long run by improving your body's ability to adjust to upcoming seasonal changes and keeping you healthier all year round.

Recall that taking good care of your immune system is your strongest line of defence against disease!