In our last article, we delved into the common diseases that tend to crop up during the monsoon season. Today, we’re shifting our focus to something crucial—strengthening immunity, by incorporating certain supplements in our diet to improve immunity in monsoon and ward off these illnesses effectively. So, let’s explore why enhancing immunity during the monsoon is so important, and how we can ensure ourselves and our family to stay healthy and happy this rainy season!
Here, are five key supplements known for their immunity-enhancing properties:
1. Vitamin C
Vitamin C, also known as ascorbic acid, is renowned for its ability to support immune function. It plays a crucial role in stimulating the production of white blood cells, which are essential for fighting infections. Vitamin C also acts as a potent antioxidant, protecting cells from damage caused by harmful molecules known as free radicals. During the monsoon season, when the risk of colds, flu, and other respiratory infections increases, maintaining adequate levels of vitamin C can help fortify the body’s defenses. Incorporate vitamin C-rich foods like amla, citrus fruits, and guava to improve immunity against seasonal illnesses
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Knowledge corner
“As per the recent guideline shared by Indian Council of Medical Research (ICMR) and the National Institute of Nutrition (NIN), a balanced diet for children above two years and adolescents help optimum growth and enhance their immunity[1].”
2. Vitamin D
Often referred to as the “sunshine vitamin,” vitamin D is not only crucial for bone health but also plays a significant role in immune function. Research suggests that vitamin D can modulate the innate and adaptive immune responses, helping the body to fight infections more effectively. In regions where sunlight exposure may be limited during the monsoon season, supplementing with vitamin D becomes particularly important to maintain optimal levels and support immune resilience.
“A study found that supplementing with vitamin D significantly reduced the risk of respiratory infections among individuals who were deficient in this vitamin[2]. It also lowered infection risk in those with adequate levels of vitamin D”.
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3. Zinc
Zinc is an essential mineral that plays a pivotal role in immune function and wound healing. It is involved in numerous biochemical processes that are critical for the normal development and function of immune cells. Zinc helps regulate the immune response, aids in the production of antibodies, and supports the integrity of the skin and mucous membranes, which act as barriers against pathogens. Supplementing with zinc during the monsoon season can help strengthen the immune system and reduce the risk of infections.
“Research indicates that zinc supplements may offer benefits to individuals who are already ill[3]. For instance, zinc has been shown to potentially shorten the duration of the common cold.”
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4. Probiotics
Probiotics are beneficial bacteria that colonize the gut and play a crucial role in maintaining gastrointestinal health. A significant portion of the immune system is located in the gut-associated lymphoid tissue (GALT), making gut health integral to overall immune function. Probiotics help maintain a healthy balance of gut flora, which is essential for optimal immune response. They support the production of antimicrobial substances, regulate inflammation, and enhance the body’s ability to fight off pathogens. Including probiotic supplements or consuming probiotic-rich foods during the monsoon season can support digestive health and strengthen immunity.
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5. Omega-3 Fatty Acids
Omega-3 fatty acids, found predominantly in fish oil supplements, are renowned for their anti-inflammatory properties. Chronic inflammation can impair immune function and increase susceptibility to infections. Omega-3 fatty acids help regulate immune responses by reducing inflammation and promoting the production of anti-inflammatory molecules. They also support the function of immune cells and contribute to overall immune health. Supplementing with omega-3 fatty acids during the monsoon season can help modulate immune function and enhance resistance to seasonal infections.
Vegetarians can improve their omega-3 intake by incorporating flax seed supplements into their diet. These supplements provide a rich plant-based source of alpha-linolenic acid (ALA), which converts to essential omega-3 fatty acids in the body, supporting overall health without the need for fish-derived products”.
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FAQs
Q. How can we enhance our immune system in monsoon?
-Eat a balanced diet: Consume a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats.
-Get sufficient sleep: Aim for 7-9 hours of quality sleep each night.
-Manage stress: Chronic stress can weaken the immune system. Practice stress management techniques such as deep breathing, meditation, yoga, or engaging in hobbies you enjoy.
-Consider supplements: Some supplements, such as vitamin C, vitamin D, zinc, and probiotics, may help support immune function. Consult with a healthcare professional before starting any new supplements.
-Stay updated on vaccinations: Ensure you and your family are up to date on vaccinations recommended by healthcare professionals, especially flu vaccines.
-Eat warm, cooked foods: During monsoon, consume warm, cooked foods that are easy to digest like soups, khichdi etc.
-Include spices: Incorporate immune-boosting spices such as turmeric, ginger, black pepper, cumin, and coriander in your meals.
-Herbal remedies: Add herbs like tulsi, ashwagandha, giloy, turmeric, garlic, amla and guduchi in your diet to strengthen your immune system.
-Oil massage (Abhyanga): Regular self-massage with warm sesame oil or herbal oils improves circulation, reduces stress, and enhances immunity.
-Nasya: Nasya involves applying herbal oils or ghee to the nasal passages to lubricate and protect against pathogens.
-Drink warm water: Sip warm water throughout the day to aid digestion and detoxification.
Include Chawanprash: Add this Ayurvedic magical concoction to your diet to enhance immunity and improve overall health.
-Stay Active: Engage in moderate physical activity daily to promote circulation and overall health.
-Add supplements: Lastly, add supplements like vitamin C, D, zinc, probiotics and omega-3 fatty acids in your diet to strengthen your immunity and prevent monsoon diseases.
Q. Why immunity tends to become low during rainy season?
A. During the rainy season, immunity may decrease due to increased humidity promoting the growth of bacteria and viruses. Stagnant water can harbor disease-carrying mosquitoes, leading to outbreaks of illnesses like malaria and dengue. Additionally, fluctuating temperatures during this season can stress the body, making it more susceptible to infections. These factors collectively contribute to a lower immunity among individuals during the rainy season.
Q. How can we prevent getting sick in monsoon?
A. Preventing monsoon diseases primarily involves taking preventive measures against common illnesses that tend to spike during the rainy season. Here are some effective strategies:
-Regularly wash hands with soap and clean water, especially before eating and after using the toilet. This helps prevent infections such as gastroenteritis.
-Ensure drinking water is purified or boiled. Avoid drinking untreated water or beverages with ice from unreliable sources.
-Consume freshly cooked and hot food. Avoid eating raw vegetables, salads, and street food that may have been exposed to contaminated water or flies.
-Prevent mosquito breeding by eliminating stagnant water around your living area. Use mosquito nets, repellents, and wear long sleeves and pants to avoid mosquito bites, which can transmit diseases like dengue and malaria.
-Add foods like amla, turmeric, honey, garlic, tulsi and giloy in diet to enhance immunity. Along wth that try eat a balanced diet rich in vitamins and minerals to strengthen your immune system. Get enough rest and exercise regularly to stay healthy.
-During heavy rains or floods, wear appropriate footwear to prevent fungal infections and injuries. Use umbrellas or raincoats to stay dry.
-Ensure vaccinations are up to date, particularly for diseases like influenza and whooping cough.
-Be aware of disease outbreaks in your area and follow health advisories. Seek medical attention promptly if you experience symptoms like fever, diarrhea, or respiratory issues.
-Keep your surroundings clean and dispose of waste properly to prevent breeding grounds for pests and pathogens.
References
1. Dietary Guidelines for Indians. 2024. Available online: https://main.icmr.nic.in/sites/default/files/upload_documents/DGI_07th_May_2024_fin.pdf
2. Martineau AR, Jolliffe DA, Greenberg L, et al. Vitamin D supplementation to prevent acute respiratory infections: individual participant data meta-analysis. Health Technol Assess.2019;23(2):1-44. Available online: https://pubmed.ncbi.nlm.nih.gov/30675873/
3. Nault D, Machingo TA, Shipper AG, et al. Zinc for prevention and treatment of the common cold. Cochrane Database Syst Rev. 2024 May 9;5(5). Available online: https://pubmed.ncbi.nlm.nih.gov/38719213/
(The article is written by Monalisa Deka, Senior Health Content Editor)