When the weather changes, your immunity often takes a hit, making you more weak for cold, flu and fatigue. The current situation is very similar; From a sudden decline to sunshine, all this is taking a toll on our health. But good news? Some simple health twicks can help strengthen your body’s natural defense.

So, there are five immune-growing habits to strengthen your defense system.

Nutrition and hydration

Good nutrition is the first weapon of defense against the disease. Fresh fruits and vegetables are packed with essential vitamins, fiber and antioxidants that strengthen immunity at cellular levels.

Food rich in vitamin C, such as lemon, oranges, amla, papaya and guava, are particularly effective in promoting the body’s natural defense system. Nuts, seeds and legumes are high in magnesium and can further enhance the immune response.

Hydration is equally important, yet is often ignored during the rainy season. Being hydrated helps to remove toxins and supports overall body function.

Hot liquids such as ginger tea, soup, or turmeric-infected milk not only keep you hydrated, but also provide additional antimicrobial and anti-inflammatory benefits.

regular exercise

Daily exercise or physical activity is a powerful way to promote immunity sytem. Exercise enables immune cells to travel more efficiently throughout the body by improving the circulation of blood.

It also helps in reducing chronic inflammation, which otherwise weakens your body’s ability to fight infections.

All you do not need a rapid or vigorous workout to get benefits rather than 30 minutes of fast walking, yoga, or light power training, which can significantly improve your immune health.

Give priority to quality sleep

During sleep, the body recharges, and it strengthens the defense system, and at bedtime, the production of infection -fighting cells and antibiotics increases. Conversely, lack of sleep or relaxed your immunity weakens, making you more vulnerable to seasonal flu and viral infections.

Creating a proper gold routine preferring at least seven to eight hours of uninterrupted sleep, such as limiting screen time, reducing lights, or practicing deep breathing, can improve both your comfort quality and duration.

stress management

Stress is like an invisible enemy for the immune system, and longer stress can trigger the release of cortisol, a hormone that is responsible for suppressing immune function and increasing the risk of disease.

This is why stress management is important as good sleep, and simple practices such as books, jernling, meditation, yoga, or even 10 minutes of walking can reduce stress and strengthen the immune system.

Cleanliness and hygiene

Unexpected seasonal changes are homes for various diseases such as flu and infection, and the only shield that can protect you from it can maintain good hygiene.

Wash your hands regularly with soap and water, using a hand sanitiser when it is out, and ensure that your living places are clean -suitable and a simple way to avoid any communicable diseases.

Pay extra attention to food hygiene, wash the vegetables thoroughly, and avoid roadside food that can be contaminated. Wearing dried clothes, keeping your feet clean, and ensuring proper ventilation are effective ways to prevent infection even indoors.