Why Is Immunity Low in the Rainy Season? Tips to Build Immunity Ahead of Monsoon

Why Immunity Drops in the Rainy Season

Dr Durga Damodharan, Senior Consultant Family Physician and Diabetologist at Apollo Cradle & Children's Hospital, Chennai, explains, “Infections and illnesses typically increase during the rainy season and impact the body's immune system. This is mostly because of the changes in temperature, humidity, and waterlogging, which promote the growth of bacteria, viruses, and other pathogens. The rainy season also sees an increase in other infectious diseases, such as flu, colds, stomach infections, and mosquito-borne diseases, such as dengue or malaria.”

During monsoon, there is also less sunlight. This can lower your body’s vitamin D levels, which is important for strong immunity. Eating food from outside or drinking unclean water can also make you sick. That’s why it is so important to take extra care before and during the rainy season.

Common Illnesses During Monsoon

Some common health problems in the rainy season include:

• Colds and flu
• Stomach infections
• Food poisoning
• Mosquito-borne diseases like dengue and malaria

These illnesses can make you feel weak and tired, and sometimes they can be serious. Women, especially those with young children or elderly family members, need to take special care.

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Tips to Build Immunity Before and During Monsoon

Dr Damodharan shared a few tips that may help people in the monsoon season to build their immunity. 

1. Eat Seasonal Fruits and Vegetables

Choose fruits like papaya, guava, and pomegranate. These are rich in vitamin C and antioxidants that help your body fight infections.

2. Use Natural Immune Boosters

Include turmeric, garlic, ginger, and tulsi (holy basil) in your meals. These have natural anti-inflammatory and antibacterial properties.

3. Drink Clean Water

Always drink boiled, filtered, or bottled water to avoid waterborne diseases. Avoid drinks from roadside stalls.

4. Stay Active

Regular exercise, even light activity at home, can improve blood circulation and strengthen your immune system.

5. Get Enough Sleep

Aim for 7–8 hours of sleep every night. Good sleep helps your body repair and stay strong.

6. Maintain Hygiene

Wash your hands often. Change out of wet clothes quickly. Eat only food that is properly covered and cooked. Wash fruits and vegetables in salt water or a little vinegar to remove germs.

The expert adds, “The first line of defence against seasonal illnesses is a strong immune system. Making healthier choices and maintaining proper hygiene can effectively reduce the risk of any monsoon-related illnesses.”

A study published in the journal Nutrients found that vitamin D plays a key role in supporting the immune system, especially during seasons with less sunlight. Low vitamin D levels are linked to a higher risk of infections. The study suggests that getting enough vitamin D from food or supplements can help boost immunity during the rainy season. 

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Conclusion

The rainy season can make it easier to catch infections, but you can protect yourself and your family by building a strong immune system. Eat healthy, stay active, sleep well, and keep everything clean. With these simple steps, you can enjoy the monsoon without falling sick. Remember, good habits and hygiene are your best protection against seasonal illnesses!