Boost Your Immunity: 5 daily habits to stay flu-free this monsoon

The monsoon season offers a refreshing respite from the sweltering summer heat but also raises the risk of flu and other infections. The fluctuating temperatures and increased humidity can weaken our immune systems, making us more susceptible to illness. To help strengthen your immunity and reduce the chances of getting sick during the rainy season, incorporate a few daily practices into your routine.

A well-balanced diet abundant in natural and nutritious foods is crucial for maintaining a strong immune system. Including a variety of fruits, vegetables, whole grains, pulses, dals, nuts like almonds, seeds, and spices supplies the essential nutrients that bolster your body’s defense mechanisms. During the monsoon, almonds are a particularly beneficial addition to your diet. Rich in Vitamin E, protein, and antioxidants, almonds offer nutrients that help boost immunity and enhance overall well-being.

According to Sheela Krishnaswamy, nutrition and wellness consultant, “Staying hydrated is essential, even in cooler and more humid weather. Water helps flush out waste products from the body, keeps mucous membranes moist (which acts as a barrier against infections), and supports overall bodily functions. Aim to drink at least 7 to 8 glasses of water a day. Additionally, you can maintain hydration by including herbal teas, coconut water, or buttermilk in your diet.”


Adequate sleep is essential for maintaining a robust immune system. During sleep, the body undergoes critical repair and regeneration processes that support immune function. Insufficient sleep can weaken your immune response and increase your susceptibility to infections. Strive for 7-8 hours of quality sleep each night to ensure your immune system remains strong and effective.


Regular physical activity is a powerful booster for your immune system. Exercise enhances circulation and helps reduce stress hormones that can adversely affect immunity. Aim to incorporate at least 30 to 60 minutes of moderate exercise, such as walking, yoga, swimming, cycling, or playing a sport, into your daily routine to stay fit and healthy.


Maintaining good hygiene is crucial for preventing the spread of infections. Wash your hands with soap and water, particularly before eating, after using the bathroom, and after coughing or sneezing. Carry hand sanitizer for situations when soap and water are unavailable. Additionally, avoid close contact with individuals who show flu symptoms and keep your living spaces clean and well-ventilated.

Chronic stress can weaken your immune system, increasing your susceptibility to infections. To counteract this, incorporate stress-reducing activities such as yoga, meditation, deep breathing exercises, or engaging in hobbies you enjoy. These practices help maintain a balanced mind and body, ultimately enhancing your immune health.