The rainy clouds coloring our windows gray these past few weeks have been a welcome respite from the otherwise blazing Indian summer. With the pleasing scent of monsoon in the air comes along with fluctuating temperature, changing humidity, moisture everywhere, a perfect breeding ground for germs/microbes, making your immune defense more susceptible to infections.
To help protect oneself from health issues caused by seasonal change, there are a host of simple steps that can be taken every day to improve your immunity. While simple hygiene practices and a healthy lifestyle are crucial, ensuring you are consuming a diet rich in essential nutrients are of utmost importance.
Why multivitamins matter during the monsoon
Our bodies rely on a complex network of vitamins and minerals to function optimally, and the immune system is no exception. During the monsoon season, our need for certain nutrients may increase due to factors like reduced sunlight exposure (affecting Vitamin D production) and potential dietary changes.
Breakfast is the most important meal of the day, and if you are juggling multiple roles daily and have lengthy days, a big power breakfast can help one stay charged up through the day. One of the best ways to incorporate daily multivitamins into your routine is to add them to your breakfast. Prioritize the intake of vitamin C, vitamin D, vitamin E, Zinc and Magnesium, as they help in boosting immunity. Amla and citrus fruits are examples of natural sources for vitamin C, button mushroom and soyabean for vitamin D, almonds and walnuts for vitamin E, kidney beans and cashew nuts for zinc, dates and spinach for magnesium.
Adding a multivitamin to your daily morning routine or breakfast will help strengthen not only your immunity, but also improve overall health and well-being. It is important for boosting the immune system to provide your body with the required number of vitamins and minerals. Deficiency of these nutrients could increase the chances of vulnerability to infections and diseases.
Some more tips to maintain immunity through the monsoons:
Ensure you are drinking enough water: According to research, water comprises 75% of body weight in infants to 55% in elders. Even mild dehydration can have detrimental effects on your health. Aim to drink at least 8 glasses of water every day. You can also have coconut water during the day as it is high in electrolytes, which helps stay hydrated.
Maintain good hygiene: With increased humidity and dampness, the monsoon season creates a favorable environment for germs and bacteria to thrive. Be extra vigilant about hygiene to minimize your risk of infection. Make handwashing a frequent habit, washing with soap and water for at least 20 seconds, especially before meals, after using the restroom, and after being in public places. Cover your mouth and nose with a tissue or your elbow when you cough or sneeze to prevent the spread of germs to others.
Stay active and energetic: Don’t let the rainy days dampen your spirits or your fitness routine. Regular physical activity benefits both your physical and mental health, including boosting your immune system. Find an activity you enjoy, whether it’s brisk walking, cycling, dancing, or even an indoor workout routine, and aim for at least 30 minutes of moderate intensity exercise most days of the week. Staying active helps keep your energy levels up and your body resilient during the monsoon season.
Add multivitamin to your diet: Last but not least, ensure to add a multivitamin packed with essential nutrients for your particular needs to your daily diet. Consistent intake of multivitamins will help build strength and immunity from within, therefore protecting one’s health not only during monsoon or seasonal changes, but throughout the year.
Treat your immune system as your best friend! Remember, adequate nutrition is of utmost importance for strong immunity. Often, we do not realize that a full plate may not necessarily mean full nutrition. Therefore, it is important to ensure your daily diet is rich in both macronutrients and micronutrients. Having a multivitamin with essential nutrients for your age, gender and particular requirements will help sustain your health & well-being across seasonal changes. (Author: Dr. Atul Sharma, Medical & Scientific Affairs – Wellness, Haleon ISC)
