From the desk of Dr. Chithra S, Shree Polyclinic & Lab
As the seasons shift, do you often find yourself reaching for the tissue box? That familiar scratch in the throat, the sudden onset of fatigue, or the pesky common cold – it’s a scenario many of us know all too well. The transition between seasons, whether from the monsoon rains to cooler, drier air, or from winter to spring, is a vulnerable time for our bodies.
I’m Dr. Chithra S from Shree Polyclinic & Lab, and I see a significant increase in patients with coughs, colds, and fevers during these transitional periods. Why does this happen? Fluctuations in temperature and humidity can affect how viruses survive and spread. Furthermore, our bodies work harder to adapt to these changes, which can sometimes put a strain on our immune system.
But you don’t have to be a victim of the changing weather. By taking proactive, simple steps, you can build a robust immune defense that acts as your personal shield. Here are my top evidence-based recommendations to help you and your family stay healthy.
1. Nourish Your Body from Within
Think of your plate as your first line of defense. A balanced diet rich in vitamins and minerals is crucial for producing and maintaining immune cells.
- Vitamin C (C): This is a powerhouse antioxidant. Don’t just wait until you’re sick to take it. Incorporate it daily through foods like amla (Indian gooseberry), oranges, lemons, bell peppers, and broccoli.
- Vitamin D (D): Often called the “sunshine vitamin,” Vitamin D plays a critical role in modulating immune responses. While some sun exposure is helpful, many of us are deficient. Consider foods like fatty fish, mushrooms, and fortified milk. A supplement may be necessary, but please consult a doctor first.
- Zinc (Zn): This mineral is essential for the development and function of immune cells. Find it in legumes (like chickpeas and lentils), seeds, nuts, and whole grains.
- Spice Up Your Health: Traditional Indian spices like turmeric (with its active compound, curcumin) and ginger have powerful anti-inflammatory and antioxidant properties. A warm glass of turmeric milk or ginger tea can be wonderfully soothing and beneficial.
2. Prioritise Restful Sleep
Never underestimate the power of a good night’s sleep. While you rest, your body is hard at work producing and releasing cytokines, a type of protein that targets infection and inflammation. Skimping on sleep (less than 7-8 hours for adults) can decrease the production of these protective proteins, making you more susceptible to viruses.
3. Stay Hydrated
Water is essential for every bodily function, including your immune response. It helps carry oxygen to your body cells, which results in properly functioning systems. It also helps flush toxins out of the body. Aim for at least 8-10 glasses of water, herbal teas, or clear broths throughout the day.
4. Manage Your Stress
Chronic stress is a silent immunity-killer. It triggers the release of the stress hormone cortisol, which, over time, can suppress the effectiveness of your immune system. Incorporate stress-reducing activities into your daily routine. This could be a 15-minute walk, deep breathing exercises, yoga, meditation, or simply listening to calming music.
5. Embrace Moderate Exercise
Regular, moderate physical activity can do wonders for your immunity. It improves circulation, allowing immune cells to move through your body more freely and do their job more efficiently. Aim for about 30 minutes of moderate activity, like a brisk walk, cycling, or jogging, most days of the week.
6. Focus on Gut Health
Did you know that a significant portion of your immune system resides in your gut? A healthy gut microbiome helps regulate your immune response. Include probiotics (found in yogurt/curd, kefir, and other fermented foods) and prebiotics (found in garlic, onions, and bananas) to support a healthy gut environment.
When to Seek Professional Advice
While these lifestyle habits are your best long-term strategy for a strong immune system, sometimes an infection can still take hold. If your symptoms are severe, persistent, or if you have underlying health conditions, it is crucial to seek medical advice.
At Shree Polyclinic & Lab, we are here to provide personalised care and guidance to help you navigate seasonal illnesses and maintain your optimal health. Don’t wait for a simple cold to become something more serious.
For consultations, lab tests, or any health concerns, please feel free to contact us.
📞 Call us on: 9052161616 or 8550001600
Stay healthy and embrace the changing seasons with confidence!
Reference Links for Further Reading:
- Nutrition and Immunity: Harvard T.H. Chan School of Public Health provides an excellent overview of the link between diet and immune function. https://www.hsph.harvard.edu/nutritionsource/nutrition-and-immunity/
- Sleep and Immune System: The U.S. Centers for Disease Control and Prevention (CDC) on how sleep affects your ability to fight infection. https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/feature4.html
- Exercise and Immunity: MedlinePlus, from the U.S. National Library of Medicine, explains how exercise benefits your immune system. https://medlineplus.gov/ency/article/007165.htm
- The Role of Zinc in Immunity: A scientific review from the National Institutes of Health (NIH) on the importance of Zinc for immune function. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2277319/