The grey rain clouds painting our windows over the past few weeks have been a welcome respite from the scorching heat of India. With the soothing scent of monsoon wafting through the air, temperatures have fluctuated, humidity levels have shifted and moisture has filled every nook and cranny, creating the perfect environment for bacteria and microbes to thrive and rendering our immune defences more susceptible to infections.
To protect yourself from health issues brought on by seasonal changes, there are many simple steps you can take every day to boost your immunity. Simple hygiene habits and a healthy lifestyle are important, but consuming a diet rich in essential nutrients is paramount.
Why Multivitamins Are Important During Monsoon
Our bodies depend on a complex network of vitamins and minerals to function optimally, and the immune system is no exception. During the monsoon season, factors like reduced exposure to sunlight (which affects Vitamin D production) and changes in diet may increase the requirement for certain nutrients.
Breakfast is the most important meal of the day. If you have long days and juggle multiple roles every day, a hearty power breakfast will help you power through the day. One of the best ways to incorporate a daily multivitamin into your routine is to add it to your breakfast. Prioritize your intake of Vitamin C, Vitamin D, Vitamin E, Zinc and Magnesium, which help boost your immunity. Amla and citrus fruits are examples of natural sources of Vitamin C, button mushrooms and soybeans for Vitamin D, almonds and walnuts for Vitamin E, kidney beans and cashews for zinc, and dates and spinach for magnesium.
Adding a multivitamin to your daily morning routine or breakfast can help strengthen your immune system as well as improve your overall health and well-being. To strengthen your immune system, it is important to provide your body with the necessary amount of vitamins and minerals. Deficiencies in these nutrients can make you more susceptible to infections and illnesses.
Here are some tips to keep your immunity strong during the monsoon.
Make sure you are drinking enough water. Studies show that 75% of an infant's body weight and 55% of an elderly person's body weight are water. Even mild dehydration can have adverse effects on your health. Try to drink at least 8 glasses of water every day. You can also drink coconut water during the day as it is high in electrolytes and helps keep you hydrated.
Maintain good hygiene. The increased humidity and moisture during monsoon season creates an ideal environment for germs and bacteria to thrive. Pay special attention to hygiene to minimise the risk of infection. Wash your hands frequently with soap and water for at least 20 seconds, especially before eating, after using the toilet and after being in public. Cover your mouth and nose with a tissue or your elbow when coughing or sneezing to prevent spreading germs to others.
Stay active and energetic: Don't let rainy days ruin your mood and fitness routine. Regular exercise has benefits for both physical and mental health, including boosting your immunity. Find an activity you enjoy, be it brisk walking, cycling, dancing or an indoor workout routine, and aim for at least 30 minutes of moderate-intensity exercise most days of the week. Staying active will help boost your energy levels and keep your body resilient during the monsoon season.
Pulmonary Hypertension: Recognizing Important Symptoms
Add a multivitamin to your diet: Finally, make sure to include a multivitamin in your daily diet that is packed with essential nutrients that cater to your specific needs. Consuming a multivitamin regularly will strengthen your strength and immunity from within, keeping you healthy not just during the monsoons and changing seasons, but throughout the year.
Treat your immune system like your best friend. Remember, good nutrition is paramount for a strong immune system. We often fail to realize that a meal that fills you up does not necessarily mean you are getting enough nutrition. It is therefore important to ensure that your daily diet is rich in both macro- and micronutrients. Taking a multivitamin with the essential nutrients appropriate for your age, gender and specific requirements will help you maintain your health and wellbeing throughout the changing seasons.
(Author: Dr. Atul Sharma, Medical & Scientific Officer – Wellness, Haleon ISC)
