How to Build Immune System for This Monsoon
As we take raincoats and umbrellas to protect ourselves from rain, we need to do everything equally to protect our health! For the past two years, we continuously hear about a new virus, and now it has become a reality as we have adapted to a new way of living which includes staying at home, working from home, wearing masks and maintaining a minimum of 6 feet distance. We have been listening to all the precautions and tips from various sources to stay healthy and supplements to build immunity or get better during the pandemic.
Monsoon is here in full bloom, and rain can make many things better, but it can also ruin your immune system. This is because of the mixture of humid and damp weather, which is a perfect environment for microbes to thrive and grow. We all are well versed with the proverb, "Prevention is better than cure", and hence prevention is the ultimate key to boosting immunity and preventing monsoon-related illnesses like cold, flu, fever, rashes, or weakness. Unfortunately, many of us come down with infections or flu during the monsoon season. In addition, the monsoon season affects the metabolism, and individuals are prone to bloating and indigestion.
No matter what you have tried, be it any kind of experiments in the kitchen or have tried various workout regimes and routines, it's high time you should highly focus on your immune system now and the importance of immunity! The immune system works as a barrier against unwanted germs, bacteria, fungus, diseases and infections. Here are a few ways in which you can have stronger immunity throughout the monsoon season:
Eat more plant-based foods:
Plant-based food is rich in nutrients, especially minerals and vitamins, which help increase body immunity. The antioxidants present in the food reduce inflammation in the body while the fibres feed the good bacteria in your stomach. At times, bacteria can be good for your body as well as these bacteria help in maintaining your immune system. Here is the list of vegetables you should add to your diet:
- Broccoli - rich in Vitamin A and E, rich in fibre
- Garlic- rich in allicin that fights cold and flu and also adds flavour to all your dishes
Vitamin C-rich foods
Vitamin C helps in strengthening your immune system not just in one way but in twenty different ways. It enhances the function of phagocytes, the killer cells which fight off infectious agents. Vitamin C-rich food also helps improve the cellular immune response and the increased production of immune-boosting lymphocytes. It is found in all kinds of citrus fruits, lime, lemon, green, red bell peppers, brussels sprouts, leafy greens, tomato and broccoli.
Get enough dose of Vitamin C by having shots of lemon juice of approximately 2-3 lemons without diluting in water. Citrus fruits like mosambi and oranges are known for their immune-boosting properties and energy-giving nutrients, which increase the production of collagen and protect the cells from damage.
Eat More Healthy Fats
Generally, everyone might think that anything containing fats is harmful to health. But it is absolutely untrue! Healthy fats are required for the body to produce energy vitamins, prevent heart-related issues and absorb vitamins. These fats boost your body's immune response to pathogens as well. You need to avoid food that contains artificial trans fats and saturated fats; instead, you should include monosaturated and polyunsaturated fats in your diet. These fats are anti-inflammatory and good for your heart as well, and it also helps in promoting weight loss.
Sources of Monosaturated fats:
- Olive oil
- Nuts - Peanuts, almonds, cashews, etc
- Peanut butter
Sources of Polyunsaturated fats include:
- Sesame, sunflower, and pumpkin seeds
- Fatty fish
A balanced diet is what you need for a healthy immune system, but protein as a macronutrient plays a vital role in determining the strength of your immune response. Some important immune cells like phagocytes, lymphocytes, and cytokines are made of protein. Arginine is a type of amino acid that enhances the cellular immune system. Proteins are also a part of antibodies which are a key component to establishing a healthy immune system. The major macro-nutrient increases immunity, muscle building, and wound healing.
Dals, pulses, curd, milk, eggs, chicken, paneer, soya, and tofu, are a rich source of proteins, and it is preferred that add curd or yoghurt to your diet as it is a probiotic and good bacteria in curd helps increase the immunity and fight the infections.
The Sunshine Vitamin
Sunshine vitamin or Vitamin D is another essential micronutrient to boost the immune system. It helps in regulating the adaptive and innate immune response. Deficiency of Vitamin D can make you more prone to flu and other common infections. Optimum ingestion of Vitamin D is associated with a lower risk of respiratory infections, and its deficiency can compromise the functioning of the immune system. To get sufficient Vitamin D, you may include dairy products, fatty fish, and egg yolks in your diet. Mushrooms and fortified vegan products are also good sources of Vitamin D. Don't skip sitting in the morning sun for a while as it helps your body activate Vitamin D from the diet.
If you have not yet started, it's the right time to start! Regular exercise can also boost your immune system by regenerating the immune cells regularly. You can start with small basic exercises and that too from the comfort of your home. Start with skipping, and light jogging to get your body running. Don't forget to warm up beforehand with stretching exercises, so your body doesn't feel sore.
Regular exercise reduces the level of blood pressure, keeps your weight in check, and also helps in improving your cardiovascular health. It also promotes strong immunity against a wide array of infections and diseases. The biggest of exercise is that it lets you check off your fitness goals, thus making you feel happy internally. One should exercise for a minimum of 150 minutes per week.
Though monsoon is welcome as it provides relief from the scorching heat, it also brings a series of diseases. During this season, immunity takes a dip. Still, you can boost it with these listed food items and use YourHappy Immunity Fizz as it is a supercharge to your immune system with India’s best immune booster. At this point, your health should be your number one priority. You need to ensure that you do not take much stress and also manage your stress level. Relieving stress and anxiety can cause an imbalance in the functioning of your immune cell. Choosing a healthy lifestyle does not take a lot of effort.