Much-awaited monsoon is here to bless our souls after a prolonged period of heat. Rain is certainly rejuvenating but it brings with it a lot of humidity and illnesses. Disease-causing germs thrive well in this warm and damp weather. In India, several traditional practices have been passed down from generation to boost immunity naturally during the monsoon season.
Here are some tips to help strengthen your immune system naturally:
Diet and Nutrition :
A healthy and nutritious diet goes a long way in building & boost immunity against diseases. This is particularly important in the rainy season. Eat whole foods like grains, millet, legumes, and a variety of fruits and vegetables with a small amount of healthy fats like ghee, and butter.
Eat Seasonal Fruits and Vegetables: A variety of fruits and vegetables are available at this time of the year. Vegetables like bottle gourd (lauki), bitter gourd (karela), Sponge gourd or ridge gourd (torai), round gourd (tinda), cluster beans (guar phali), amaranth (chaulai ka saag) are nutritious, detoxifying, and good for immunity. There are many delicious fruits like peaches, plums, pomegranates, pineapples, mangoes, cherries jamun, etc. These are rich in vitamin C and other antioxidants which help in building immunity.
Hydration: Drink plenty of warm water and warm beverages. Water helps in flushing out toxins and keeps your body functioning properly. Avoid cold drinks and ice-cold water.
Food Handling Practices: Make sure to wash these thoroughly with potable water before consuming. If some fruits and vegetables are dirtier wash them with warm water and soak them in salt water for some time before consumption. Leafy vegetables like spinach must be consumed cooked during monsoon. In general, prefer warm, cooked meals over raw foods to support digestion and avoid contamination. Soups, stews, and broths made with vegetables and spices are excellent. Though in monsoon, we crave fried foods like samosas, kachoris, and pakoras, consume them in moderation. Heavy and oily foods can burden digestion.
Include Probiotics: Fermented foods like idli, dhokla, dosa, etc to help your gut stay healthy. Ayurveda generally advises caution with consuming dahi (yogurt) during the monsoon season. This is because yogurt is considered heavy and difficult to digest, which can aggravate Kapha dosha and lead to issues such as colds, coughs, and respiratory problems, which are more common during the monsoon.
Spices, Herbs, and supplements :
During the monsoon season, incorporating specific spices and herbs into your diet can help boost immunity and protect against common illnesses. Ayurveda highlights the importance of using natural ingredients to enhance the body’s defenses. Here are some important spices and herbs to incorporate :
Turmeric (Haldi): Haldi is a spice regularly used in Indian cuisine. It contains curcumin which has excellent anti-inflammatory, antioxidant, and antimicrobial properties. It is great for immunity in monsoon season. You may add to curries, soups, or warm milk (golden milk). Golden milk if consumed regularly, can protect you from monsoon illnesses.
Ginger (Adrak): Ginger is another staple in our kitchen. It aids digestion, reduces inflammation, and has antibacterial properties. You may use it in teas, soups, and curries. Ginger tea can be simply prepared by boiling some water with a spoonful of grated ginger. Add some honey for a warm warming tea. Ginger juice with tulsi and honey is a great remedy for cold and cough.
Black Pepper (Kali Mirch): Enhances nutrient absorption, has antibacterial properties, and supports respiratory health. Sprinkle on salads, and soups, or use in spice blends.
Tulsi (Holy Basil): Antiviral, antibacterial, and adaptogenic properties; supports respiratory health. You may add it to tea along with ginger for a cupful of immunity.
Ashwagandha: It is an adaptogen that reduces stress and boosts immunity. Take it as a supplement or add the powdered form to smoothies and warm drinks.
Guduchi (Giloy): Enhances immunity, detoxifies the body, and supports respiratory health. Consume as juice, decoction, or in tablet form.
Neem: Antibacterial, antiviral, and purifies the blood. Use neem leaves in teas or as a paste for skin health.
Amla (Indian Gooseberry): High in vitamin C, antioxidant, and boosts immunity. Consume fresh, as juice, or in powdered form mixed with water.
Fenugreek (Methi): Aids digestion, has anti-inflammatory properties, and helps manage blood sugar levels. Use seeds in cooking or soak overnight and drink the water.
Triphala: It is a blend of three herbs and is well-known as a bowel regulator, cleanser, and blood purifier.
Apart from these, cinnamon, cloves, cumin, fennel, and garlic are also helpful in boosting immunity during the rainy season.
Lifestyle and Habits
Maintain Good Hygiene: Wash hands frequently with soap and water. Avoid touching your face, especially the nose, mouth, and eyes.
Avoid street food: Street food may not be very hygienic during this season of pests and germs. Avoid it as much as possible. Outside non-vegetarian foods may also be avoided as the weather is so conducive to spoilage and degradation.
Get Adequate Sleep: Aim for 7-8 hours of quality sleep each night to allow your body to repair and strengthen itself.
Exercise Regularly: Engage in moderate physical activity like walking, yoga, or any form of exercise that you enjoy.
Manage Stress: Practice relaxation techniques such as meditation, deep breathing, or tai chi to reduce stress levels.
Stay Dry and Warm: Avoid getting drenched in the rain and wear dry and covered clothes to prevent catching a chill.
Avoiding Harmful Habits
Limit Sugar Intake: Excess sugar can suppress the immune system.
Avoid Smoking and Limit Alcohol: Both can weaken the immune system and make you more susceptible to infections.
Environmental Considerations
Keep Your Living Space Clean and dry. Regularly clean and disinfect surfaces. Ensure good ventilation to avoid mold and dampness.
Use Mosquito Nets and Repellents to protect against mosquito-borne diseases like dengue and malaria. Avoid stagnant water in or near your house. Put some kerosene oil on stagnant water if you are unable to remove it. This will prevent mosquito breeding which is common during the monsoon season.
Regular Health Check-ups
Stay updated with vaccinations and consult a healthcare provider if you feel unwell.
Incorporating these tips into your daily routine can help boost your immunity naturally and keep you healthy during the monsoon season.