Tips to stay strong during seasonal changes

Dr Tushar Rane

Did you know that fluctuating weather and constant exposure to infections make the monsoon a true test for the immune system. Understand the warning signs of weak immunity and follow these foolproof tips to strengthen it, especially for people with lifestyle conditions like diabetes and heart disease. So, don’t wait anymore, get going! Remember to pay utmost attention to your well-being during the monsoon.

As the rains lash across Mumbai, the arrival of the monsoon brings not just cooler air but also a surge in infections like colds, flu, viral fevers, and stomach bugs (gastroenteritis). These illnesses are often a result of weakened immunity, which tends to dip during seasonal changes and steals the peace of mind. For people already managing lifestyle disorders like diabetes, heart disease, or high blood pressure, poor immunity can mean a longer recovery, more complications, or even hospitalisation. Hence, it is necessary to understand the role of the immune system, especially during monsoon, wherein the constant humidity, pollution, and dietary changes can become a matter of concern.

Poor immunity and illnesses

People with diabetes, hypertension, or heart problems have an already strained immune system. When the weather changes or during the monsoon, their chances of falling ill are much higher. Poor immunity doesn’t just mean frequent infections; it can delay wound healing, worsen sugar levels, and increase the risk of long-term damage to organs. So, seek the help of an expert and adhere to the important tips.

Is your immunity low?  warning signs you shouldn’t ignore

• You fall sick often or take longer to recover from common infections.
• You feel tired and sluggish even after resting.
• You have frequent stomach upsets or loose motions.
• You often catch a cold, a cough, or a sore throat.
• Your skin becomes dry, itchy, or breaks out often.
• You feel stressed, anxious, or sleep poorly.

Few Tips

It is necessary to eat fresh, local, and seasonal foods such as amla, turmeric, ginger, and citrus fruits for natural antioxidants.  Ensure to drink at least 2-3 litres of water per day and avoid drinking outside water. Carry your water bottle, and the water should be boiled. Follow hand hygiene, wash hands after coming home or using public transport. Get at least 7-8 hours of sleep every day to reset the immune system. Manage stress with yoga, walking, or even 10 minutes of deep breathing. Exercise indoors or do light home workouts if going out is not possible. Cut down on junk, processed, oily, and canned foods that weaken immunity. Eat fresh fruits, vegetables, whole grains, and pulses. Adhere to these critical tips and stay healthy during the monsoon.

Dr Tushar Rane is an Internal Medicine Expert at Apollo Spectra Mumbai