How to boost immunity: Regular exercises and healthy diet are key to keeping fever and cough at bay

Boost your immunity: Adding fresh fruits and vegetables, nuts, and fermented food like dahi, kimchi, kombucha etc to your regular diet is a great idea to stay fit (Image: Canva)

It is very important to stay safe in seasonal changes, especially during the onset of spring when air-borne allergies due to pollens and flu germs get active. This season, include these smart and effective immunity-boosting strategies to keep seasonal fever and cough at bay.

From staying well-hydrated to regulating your diet and sipping on immune-boosting drinks infused with ginger, cinnamon, and lemon, there are many ways to stay safe from potential sickness and immunity threats during the changing weather. Dr Ujjawal Jain, founder of Healthy Lifestyle Clinic, mentions a few handy tips to stay safe this season. He says, “Drink adequate amount of clean water, take a bath daily, wear clean clothes, wash hands regularly for at least 20 seconds and wear a mask in public places. You should also take multivitamin supplements, and ensure you sleep for at least 7 hours daily. Quality sleep also boosts immunity.”

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An important way to enhance your immunity is regulating your diet. Adding fresh and clean seasonal fruits and vegetables, nuts, seeds, daal, beans, and fermented food like dahi, idli, dosa, kimchi, kombucha etc to you regular intake is a great idea to stay fit. The fibre-rich and fermented foods add healthy bacteria in your gut, preparing your body to fight external infections. Include vitamin D-rich foods in your diet, such as fatty fish, fortified dairy products, and egg yolks.

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Not just physically, but even your mental health condition influences your immunity. “Think positively, and relieve stress and anxiety. Exercise regularly, do yoga and medication. It not only boosts your immunity but also releases endorphins. Consider a flu shot if your doctor suggests it,” recommends Dr Jain.

If you’re prone to getting seasonal flu, you should boost your immunity beforehand and take adequate precautions. Wear a mask in public places like metros, buses, flights, cinema halls etc. People talk, sneeze and cough there and this is how the flu virus spreads. "Maintain social distance and change your clothes after you get back home. Take multivitamins regularly and drink herbal teas. Avoid outside, spicy and oily food for your good digestive health. Bring your lunch box, and eat healthy clean home cooked food. Avoid alcohol intake and smoking. If you are still feeling uneasy, don’t forget to consult your doctor to know the cause of immunocompromise, as it can be an indication of diabetes and other chronic diseases,” Dr Jain advices.

Boosting your immunity can be achieved through simple and sustainable lifestyle changes, so keep your body active and boost your blood circulation with regular workout. Schedule regular check-ups with your healthcare provider to monitor and address any health concerns. Incorporating these simple habits into your daily routine can contribute to a stronger and more resilient immune system over a period of time.