Monsoon 2026: How to boost immunity during seasonal changes

As the seasons change, so do the challenges faced by the human body. Fluctuating temperatures, rising humidity, airborne allergens and seasonal infections can all place additional stress on the immune system, making people more vulnerable to illness.

According to Dr Bhanu Mishra, Consultant Nephrologist at Fortis Hospital, Shalimar Bagh, a few simple lifestyle measures can go a long way in helping the body adapt to seasonal transitions and stay healthy.

"The simplest method of improving immunity is consuming a healthy and balanced diet full of necessary nutrients," says Dr Mishra.

From eating seasonal produce to getting enough sleep and avoiding self-medication, here is what the specialist recommends.

Why seasonal changes affect your health

Changes in weather can influence the body's natural defence mechanisms. Sudden shifts in temperature and increased exposure to allergens may make people more susceptible to infections, particularly respiratory illnesses.

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While no single habit can completely prevent seasonal illness, maintaining overall health and immunity can help the body respond more effectively to environmental changes.

1. Start with a nutrient-rich diet

One of the most effective ways to support the immune system is through nutrition.

"The simplest method of improving immunity is consuming a healthy and balanced diet full of necessary nutrients," says Dr Mishra.

He recommends including seasonal fruits and green vegetables, along with nuts, seeds and good-quality protein sources, as part of a balanced diet.

Certain fruits are particularly beneficial because of their vitamin C content.

"Products like oranges, lemons and guava contain vitamin C that could improve immunity," he explains.

While vitamin C is not a cure for illness, it plays an important role in supporting normal immune function and overall health.

2. Don't underestimate hydration

Many people focus on food when trying to stay healthy, but hydration is equally important.

"One also needs to stay hydrated as water is essential for getting rid of toxins and maintaining normal body functioning," says Dr Mishra.

Adequate fluid intake helps regulate body temperature, supports kidney function and contributes to the efficient functioning of several bodily processes.

3. Sleep is one of the best immune boosters

Modern lifestyles often treat sleep as optional, but experts continue to emphasise its role in maintaining good health.

"It is crucial for one to get enough sleep at night since sleep helps the body heal and defend itself from diseases," says Dr Mishra.

According to him, adults should aim for seven to eight hours of quality sleep each night.

During sleep, the body repairs tissues, regulates hormones and supports immune processes that help fight infections.

4. Keep moving, even if it's moderate exercise

Exercise does not have to be intense to deliver health benefits.

"Moderate physical activity like walking and yoga could positively influence immunity as well," says Dr Mishra.

Regular movement improves circulation, supports cardiovascular health and contributes to overall wellbeing. Activities such as brisk walking, stretching and yoga can be particularly useful for people looking to maintain a consistent routine.

5. Simple hygiene habits still matter

Good hygiene remains one of the most effective ways to reduce the spread of infections.

"Hygienic practices like frequent washing of hands and staying away from people who are sick help minimise chances of getting infections," Dr Mishra advises.

These simple habits can be especially important during periods when seasonal illnesses are circulating more widely.

Extra caution for people with chronic health conditions

Seasonal changes can be more challenging for people living with underlying medical conditions.

"Patients with hypertension, diabetes, kidney or liver disease should be careful during changes in seasons," says Dr Mishra.

For such individuals, routine medical check-ups and adherence to prescribed treatments become particularly important.

"Medical check-ups, medications, a healthy diet that includes less salt, adequate water intake and avoiding processed foods play a vital role in keeping healthy," he adds.

Careful management of existing conditions can help reduce the risk of complications during seasonal transitions.

Beware of social media health advice

One of Dr Mishra's strongest warnings concerns self-medication and unverified health claims circulating online.

"Avoid any practice of self-medication or blindly believing social media hype since that would only end up doing more harm than good, resulting in adverse consequences," he says.

The rise of online health content has made information more accessible, but not all advice is evidence-based or appropriate for every individual.

When symptoms persist or worsen, professional medical guidance remains the safest course of action.

The bottom line

Seasonal changes are unavoidable, but illness does not have to be.

According to Dr Mishra, the foundations of good health remain remarkably simple: eat a balanced diet, stay hydrated, exercise regularly, get enough sleep, practise good hygiene and follow medical advice when needed.

"Seeking medical advice in case of any sickness can prevent you from facing serious issues in the future," he says.

"You can stay safe from seasonal illness by adopting a healthy lifestyle and using your medicines regularly."

As temperatures fluctuate and seasonal infections circulate, these everyday habits may be the most effective defence your body has.