Mumbai rain: Here's how you can build immunity as the season changes

The city has already recorded more than 100 mm of rain in the typically torrid summer month of May and the unseasonal showers have brought with them their fair share of sniffles achy stomachs and a variety of other infections Combine this with emergence of a new strain of Covid19 rearing its head and itrsquos plain to see why fortifying your immunity has become that much more importantA weak immune system can leave you prone to infectionsAs Deepika Rathod head nutritionist and lifestyle expert at Luke Coutinho Holistic Healing Systems explains ldquoUnseasonal showers usher in humidity sudden temperature changes and create ideal breeding conditions for bacteria viruses and mold These fluctuations cause stress to the body disrupting immune regulation The increased dampness also promotes the growth of allergens dust mites and fungi triggering colds allergies and even digestive issuesrdquo She notes that the resurgence of Covid19 only adds to the concern especially if your immunity is already taxedEat colourful fruits like oranges and berries loaded with vitamin CFollow your gutldquoWhat most people donrsquot realise is that diseases arenrsquot always just caught they are often cultivated Itrsquos the complicated relationship between your gut microbiome and your environment that sets the stage Poor diet high stress and restless nights slowly dim your immune defences Then the real trouble begins Infections sneak in Inflammation stirs Joints ache Energy tanksDeepika Rathod and Karishmma ChawlaThatrsquos because your gut which is the very command centre of your health falls out of sync To address this imbalance therefore it is crucial to tune into your gut Support it and it supports you restoring balance energy and the clarity to thrive through any seasonrdquo advises Karishmma Chawla a functional medicine nutritionist and lifestyle educatorA 30minute indoor walk can help boost circulation and reduce stressRathod adds that in addition to frequent colds people also struggle with sluggishness lowgrade fevers digestive disturbances or slow recovery from minor illnesses ldquoCompromised immunity can also affect your mood mental clarity and energy levels Over time chronic low immunity increases inflammation and stress load in the body making you more vulnerable to more serious conditions if left unaddressedrdquo she clarifiesStronger from withinRathod and Chawla offer the following strategies to build your immunityInclude protein in your diet by consuming eggs chicken or fish Representation picsistockgtgt Ditch your gut irritants including gluten dairy soy and processed food Keep a food journal and jot down whenever any food gives you discomfort At the same time consume enough micronutrients as they largely help produce digestive enzymes and build immunitygtgt Stick to balanced homecooked meals Load up on colourful fruits such as oranges and berries for vitamin C and pair them with nuts Add garlic and ginger to soups or meals for their germfighting properties Warm meals with Indian spices such as turmeric in dals help regulate inflammationQuality sleep helps recharge and repair the immune systemgtgt A minimum of 253 litres of water a day is essential to support elimination Include warm herbal teas such as fennel or lemonginger to aid digestion and gut immunitygtgt Protein functions as raw material for your hormones Try to add three servings of protein in your diet at least in the form of chicken eggs fish andor supplementsgtgt Strengthen your gut with fermented vegetables kefir and kombuchaHomecooked meals and vegetables foster gut healthgtgt Focus on deep quality sleep mdash this is when the immune system recharges and repairs itself Sipping on warm chamomileginger tea before bed can calm your system and improve sleep qualitygtgt Try to get some physical activity every day Even a 30minute indoor walk boosts circulation and lowers stressatOptionskeyd0ddb8ef8f1a62a8cdd22fac27fc5ea7formatiframeheight90width728params