While the arrival of the monsoon brings much-needed respite from the sweltering summer heat, it also ushers in a surge of seasonal illnesses. Increased humidity, fluctuating temperatures and water contamination create favourable conditions for bacteria, viruses, fungi and mosquitoes to flourish, significantly raising the risk of infections such as influenza, viral fever, food poisoning, dengue, malaria and fungal skin diseases.

Doctors at Kokilaben Dhirubhai Ambani Hospital in Madhya Pradesh’s financial capital, Indore, have urged people to adopt healthy lifestyle habits to strengthen their immune systems and minimise the risk of falling ill during the rainy season.

According to Dr Arpit Gupta, Consultant in Internal Medicine at the Kokilaben Dhirubhai Ambani Hospital, while avoiding every germ is impossible, maintaining a strong immune system enables the body to fight infections more effectively. He emphasised that a combination of balanced nutrition, adequate hydration, quality sleep, regular exercise and good hygiene can offer effective protection against monsoon-related ailments.

Balanced Diet Plays a Crucial Role

Experts recommend consuming a nutritious, well-balanced diet rich in fresh seasonal fruits and vegetables packed with vitamins and antioxidants. Foods containing Vitamin C, including oranges, guavas, amla, kiwi and lemons, help enhance the body's natural defence against infections.

Similarly, Vitamin A-rich foods such as carrots, spinach, pumpkins and sweet potatoes support healthy skin and mucous membranes, while Vitamin E sources like almonds, sunflower seeds and spinach help protect body cells from oxidative damage.

Protein also plays an essential role in building antibodies and repairing tissues. Eggs, lentils, beans, fish, chicken, paneer and lean meat are among the recommended protein-rich foods.

Traditional Indian spices including turmeric, ginger, garlic and black pepper are also known for their anti-inflammatory and antimicrobial properties, making them valuable additions to daily meals.

Doctors also advise avoiding raw street food, uncovered snacks and stale meals during the monsoon, as they are more susceptible to bacterial contamination.

Hydration, Sleep and Hygiene Are Equally Important

Despite reduced thirst during the rainy season, drinking two to three litres of clean, safe water daily remains essential. Proper hydration supports digestion, regulates body temperature and helps flush toxins from the body. Filtered or boiled drinking water is recommended to minimise the risk of waterborne diseases such as typhoid, cholera and hepatitis A.

Adequate sleep is another key pillar of immunity. Adults should aim for seven to nine hours of uninterrupted sleep every night, as the body repairs tissues and produces immune cells during rest.

Maintaining personal hygiene is equally important. Frequent handwashing, keeping living spaces clean, preventing stagnant water accumulation and wearing clean, dry clothing can significantly reduce the risk of bacterial, viral and fungal infections.

Healthy Lifestyle Choices Strengthen Natural Defence

Regular physical activity, including walking, yoga, cycling or light workouts for at least 30 minutes daily, helps improve circulation and supports immune function. Managing stress through meditation, deep breathing exercises or recreational activities can also strengthen the body's natural defences.

Doctors further advise avoiding smoking, excessive alcohol consumption, sugary drinks and ultra-processed foods, as these habits can weaken immunity over time.

People experiencing persistent fever, breathing difficulties, severe diarrhoea, dehydration, prolonged cough or symptoms suggestive of dengue or malaria should seek immediate medical attention, as early diagnosis and prompt treatment can help prevent serious complications.