6 Everyday Habits to Reduce Monsoon Flu Risk and Build Immunity – Expert Speaks


The monsoon season brings with it much-needed relief from the scorching summer heat, but it also poses a higher risk of flu and other infections. With fluctuating temperatures and increased humidity, our immune system takes a hit.

The monsoon season brings with it much-needed relief from the scorching summer heat, but also poses a higher risk of contracting flu and other infections. With fluctuating temperatures and increased humidity, our immune system can become more vulnerable, so it is essential to adopt habits that boost immunity and help prevent illness. India.cm reaches out to nutrition and wellness consultant Sheela Krishnaswamy, who shares some daily practices that contribute to your health and reduce the chances of contracting flu during the rainy season.

6 Tips to Boost Immunity During Monsoon

  1. Eat natural and nutritious foods: A balanced diet rich in natural and nutritious foods is essential for a strong immune system. Incorporating a variety of fruits, vegetables, whole grains, pulses, legumes, nuts, seeds and spices provides nutrients that enhance the body’s defence mechanisms. One of the beneficial additions to the diet during monsoon is almonds. Packed with vitamin E, protein and antioxidants, almonds contain nutrients that help boost immunity and overall well-being.
  2. Keep hydrated: Staying hydrated is essential, even when the weather is colder and wetter. Water helps flush waste from the body, keeps mucous membranes moist (which acts as a barrier against infections), and supports general bodily functions. Aim to drink at least 7 to 8 glasses of water a day. You can also include herbal teas, coconut water, or buttermilk to maintain hydration.
  3. Get enough sleep: Getting enough sleep is essential for maintaining a healthy immune system. During sleep, the body carries out repair and regeneration processes that are crucial for the functioning of the immune system. Lack of sleep can weaken the immune response and make you more susceptible to infections. Aim to get 7 to 8 hours of quality sleep every night to keep your immune system in top condition.
  4. Exercise regularly: Regular physical activity is an effective way to strengthen your immune system. Exercise improves circulation and helps reduce stress hormones that can negatively affect your immune system. Incorporate at least 30 to 60 minutes of moderate exercise, such as walking, yoga, swimming, cycling or playing sports, into your daily routine to stay fit and healthy.
  5. Practice good hygiene: Maintaining good hygiene is essential to prevent the spread of infections. Wash your hands with soap and water, especially before eating, after using the bathroom, and after coughing or sneezing. Carry hand sanitizer with you for situations where soap and water are not available. Also, avoid close contact with people who have flu symptoms and keep your living spaces clean and well ventilated.
  6. Controlling stress levels: Chronic stress can weaken your immune system, making you more susceptible to infections. To combat this, incorporate stress-reducing activities such as yoga, meditation, deep breathing exercises, or engaging in hobbies you enjoy. These practices help maintain a balanced mind and body, which ultimately contributes to better immune health.
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By adopting these daily habits, you can strengthen your immune system and significantly reduce the risk of getting sick during the monsoon season and enjoy the rainy days in good health.






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