5 ways to boost your immunity this rainy season

Everybody knows that the rainy season is a time for colds and flu, so we need to take extra care especially now that we are going through the coronavirus disease (COVID-19) pandemic.

Apart from proper handwashing, wearing a face mask, and avoiding crowded places, we should also do our best to keep our immune system strong.

Below are some tips from De La Salle-College of Saint Benilde (DLS-CSB) nutritionist-dietician Teddy Manansala.

1. Stay hydrated.

The average fluid intake recommendation for adults is two liters a day.

According to Manansala, you should not wait for signs to rehydrate as water is a natural immunity booster that cleanses our body from toxins.

Drinking enough water also helps our body maintain moisture in the sense organs to prevent penetration of infectious material.

2. Increase intake of Vitamin C-rich food.

Vitamin C is essential in maintaining the integrity of the immune system, along with other nutrients found naturally in foods.

Examples of vitamin C-rich food are dalandan, guava (red-fleshed), pomelo, rambutan, ripe papaya, strawberries, and unripe mangoes (kalabaw).

Manansala says citrus fruits are good sources of Vitamin C, and you can increase your intake in the form of fresh fruit juices and shakes, infused water, and tea with a squeeze of lemon or calamansi.

3. Get some Vitamin D too.

According to Manansala, the primary function of Vitamin D is to promote calcium absorption.

But since exposure to sunlight in the morning may be limited, given the lockdown and rainy weather, you can also get your daily dose of Vitamin D from dietary sources such as egg yolks, tuna, mackerel, salmon, and liver.

Milk, dairy products, and cereals are also significant sources of Vitamin D.

4. Enrich diet with food with therapeutic properties.

According to Manansala, you can enrich your diet with locally available indigenous foods known for their therapeutic properties.

One of these “food remedies” is garlic, which is known for its “antiviral, antifungal, and antibacterial properties.”

Another is ginger. Ginger tea can alleviate nasal congestion during episodes of colds and chills, as well as the progression of muscle pain and exercise-induced muscle sores.

Manansala also recommended honey, which is known to relieve cough and cold symptoms and spices; as well as some spices like chili, cayenne pepper, and horseradish that can help unclog stuffy noses.

5. Get enough sleep and rest.

According to Manansala, the optimal amount of sleep for adults is seven to eight hours.

He explained that resting and sleeping enable the immune system to function in full capacity which allows the repair and growth of the body tissues.

Manansala also said proper hydration stimulates the body production of melatonin and other sleep-inducing chemicals so you can attain good-quality sleep and rest.

Nevertheless, Manansala reiterated that the World Health Organization (WHO) recommends that proper hand washing for at least 20 seconds with soap and clean water is the single and most effective way to prevent contracting and spreading infection.

When hand washing is not possible, you may use hand sanitizer in between your activities. Covering your mouth with a clean tissue, or with the elbow rather than the hands is also recommended to prevent the risk of spreading infection. – RC, GMA News