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

The change in temperature and humidity caused by unseasonal rains can accelerate the growth of allergens, dust mites and fungi, triggering colds, allergies and digestive issues. Pic/Satej Shinde

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 Covid-19 rearing its head, and it's plain to see why fortifying your immunity has become that much more important.

A weak immune system can leave you prone to infections

As Deepika Rathod, head nutritionist and lifestyle expert at Luke Coutinho Holistic Healing Systems, explains, "Unseasonal 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 issues." She notes that the resurgence of Covid-19 only adds to the concern, especially if your immunity is already taxed.

Eat colourful fruits like oranges and berries loaded with vitamin C

Follow your gut

"What most people don't realise is that diseases aren't always just caught; they are often cultivated. It's 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 tanks.

Deepika Rathod and Karishmma Chawla

That's 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 season," advises Karishmma Chawla, a functional medicine nutritionist and lifestyle educator.

A 30-minute indoor walk can help boost circulation and reduce stress

Rathod adds that in addition to frequent colds, people also struggle with sluggishness, low-grade fevers, digestive disturbances, or slow recovery from minor illnesses. "Compromised 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 unaddressed," she clarifies.

Stronger from within

Rathod and Chawla offer the following strategies to build your immunity:

Include protein in your diet by consuming eggs, chicken or fish. Representation pics/istock

>> 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 immunity.

>> Stick to balanced, home-cooked 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 germ-fighting properties. Warm meals with Indian spices such as turmeric in dals help regulate inflammation.

Quality sleep helps recharge and repair the immune system

>> A minimum of 2.5-3 litres of water a day is essential to support elimination. Include warm herbal teas such as fennel or lemon-ginger to aid digestion and gut immunity.

>> 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 and/or supplements.

>> Strengthen your gut with fermented vegetables, kefir and kombucha.

Home-cooked meals and vegetables foster gut health

>> Focus on deep, quality sleep - this is when the immune system recharges and repairs itself. Sipping on warm chamomile-ginger tea before bed can calm your system and improve sleep quality.

>> Try to get some physical activity every day. Even a 30-minute indoor walk boosts circulation and lowers stress.