Maintaining a healthy immune system, which serves as the body's first line of defense, necessitates a balanced diet and healthy lifestyle practices. The most effective way to avoid infections and maintain resilience against diseases is to boost your immune system.

"It is a sign that you may be dealing with low immunity if you are one of those who frequently struggle with infections, fever, and other health issues, especially during changes in weather or temperature," said Dr. Mayanka Lodha Seth, Redcliffe Labs' chief pathologist. Rather than addressing health problems each time, it is preferable to concentrate on preventative steps and healthy lifestyle choices that boost your immunity.

Additionally, Dr. Mayanka Lodha Seth discussed certain behaviors that may contribute to a stronger immune system:

1. Make getting enough sleep a priority:

It is not merely a luxury, but rather a requirement for your immune system. In order to maintain ideal immune function, adults need between 7 and 8 hours of sleep because a lack of sleep impairs the generation of cytokines, which are proteins that aid in the battle against infections. According to research, people who get fewer than six hours of sleep are more prone to becoming ill.

2. Consume a rainbow diet:

Your plate is your immune system's best friend. It should be filled with a variety of fruits, veggies, and whole grains. The production of white blood cells is aided by vitamin C (found in citrus fruits and amla), zinc (found in seeds and legumes), and antioxidants. Fermented foods like curd and pickles promote gut health, where more than 70% of your immune system is located.

3. Maintain hydration:

Water is an essential component of your immune system's team, not simply for thirst relief. Maintain a healthy supply of it (2.5–3 liters per day). Maintaining adequate hydration (2.5–3 liters per day) aids in detoxification and encourages lymphatic production, which transports immune cells. Herbal teas containing tulsi, ginger, and turmeric are excellent additions during the monsoon and flu seasons.

4. Maintain regular physical activity:

Moderate exercise (approximately 30 minutes/day) improves circulation and helps immune cells move more freely. Yoga and walking are effective immunity boosters and stressbusters.

5. Minimise stress:

Chronic stress suppresses the immune response. Techniques such as mindfulness, breathing exercises, and taking adequate breaks from screens can significantly lower cortisol levels.

6. Don't skip preventive health tests:

Routine health screenings can detect vitamin D or B12 deficiencies and help monitor blood sugar or liver function, all of which impact immune strength. Early detection leads to faster action.

7. Personal hygiene still matters:

Handwashing, sanitising touchpoints, and avoiding the sharing of personal items help reduce the spread of bacteria and viruses, especially during the monsoon season. 

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