Last Updated:December 31, 2024, 23:43 IST

Having a healthy diet, regular exercise, adequate sleep, hydration, and proper stress management would go a long way to ensure that your immune system will fight off seasonal illnesses in time to keep you healthy

As the winter chill sets in, our immune system faces increased challenges, making it more vulnerable to seasonal illnesses like the common cold. While it is impossible to completely eliminate the risk of illness, embracing some lifestyle habits can significantly strengthen your immune system, helping you to stay healthy and resilient in the face of the cold months ahead. With the right approach, you can boost your body’s natural defences and enjoy a season of wellness. Dr P Venkata Krishnan, Senior Consultant, Internal Medicine, Artemis Hospitals shares tips on how to how to strengthen your immune system against the cold:

Balanced Nutrition

An immune-friendly diet is crucial and filled with high levels of vitamins, minerals, and antioxidants, such as vitamin C, which comes from citrus fruits, bell peppers, and leafy greens, improving the production of white blood cells. It is the core component in fighting infections. Zinc is incorporated through foods like nuts, seeds, and shellfish. This mineral is important for improving immune cell function and response. Foods loaded with probiotics, such as yoghurt, create a strong gut immunity, given the vast presence of the immune system in the intestines.

Regular Physical Activity

Moderate exercise, like brisk walking or cycling, stimulates the production of immune cells, including T-cells, that fight infections. However, do not overexert yourself because intense exercise can suppress immune function temporarily.

Adequate Sleep

Sleep is essential for the immune system. The body produces cytokines, which are proteins that target infections and inflammation, during deep sleep. Try to achieve 7-9 hours of unbroken sleep per night to support optimal immune function.

Hydration

Keeping hydrated will support every system in the body, including the immune system. Water helps maintain mucous membranes in the respiratory system, which acts as a barrier against cold viruses.

In short, having a healthy diet, regular exercise, adequate sleep, hydration, and proper stress management would go a long way to ensure that your immune system will fight off seasonal illnesses in time to keep you healthy throughout the cold months.