7 Ways to prevent falling sick as the weather transitions

According to conventional wisdom, as we transition from winter to spring, three things are evident — blooming flowers, sunnier days and a flu or cold. The day-to-day change in temperature messes up our immune system, making us more vulnerable to viruses. Getting a cold is common during seasonal shifts because the viruses that cause a cold multiply rapidly during this time. Since our body performs its functions at a certain temperature, during a change in season, it is forced to readapt, which makes it susceptible to infections. Seasonal allergies are also prevalent during the changing seasons, particularly in spring and summer. Here’s how you can prevent falling sick during seasonal change.

1 GET A FLU SHOT


Seasonal change comes with a lot of healthrelated troubles, the topmost being flu and cold. Getting a flu shot is a good idea to build a strong immunity. “Anyone who is six months and older can get a flu shot. Getting vaccinated annually ensures that you are protected from new mutations of viruses. Unlike the myth, influenza vaccines do not cause the flu or other illnesses. It takes about two weeks for the vaccine to show its effect. As the weather transitions, pregnant women are at a higher risk of flu complications due to changes in the immune system, heart and lungs. Getting vaccinated not only protects them, but also keeps their unborn child safe from the flu,” says Dr Vikrant Shah, consulting physician and intensivist.

2 CONSUME A LOT OF VITAMIN C

Make sure your intake of immune-supportive nutrient, vitamin C, is high, because it is beneficial for immunity. “Vitamin C has been shown to shorten the duration of colds, as well as reduce the severity. Guava, orange, grapefruit, strawberries, gooseberries and bell pepper are rich sources of vitamin C,” says clinical nutritionist Prachi Mandholia. They have immune-supporting antioxidants. Vitamin C enhances iron absorption. Eating foods that are rich in vitamin E, zinc and selenium set up your body to fight germs.

3 PRIORITISING HYGIENE IS IMPORTANT

Since your body becomes susceptible to infection with the change of season, maintain hygiene to reduce the chances of falling ill. Wash your hands frequently as it prevents the spread of infection. Besides using soaps, keep a hand sanitizer handy and use it whenever you travel. “Whether it’s counting notes and coins, turning switches on and off, using public toilets or holding supportive handles in trains or buses, make sure you sanitise your hands frequently. This will help you fight infection during seasonal change in a great way,” says Dr Nupur Krishnan, clinical nutritionist.

4 DON’T BECOME A DOCTOR YOURSELF

If you feel sick, see a medical health expert rather than popping pills without prescription. Even if it’s a cold or flu, see a doctor instead of taking over-thecounter medicines, as that might worsen your condition. “We suggest that besides taking medicines, it’s important to take rest and avoid going to crowded places like cinema halls and malls, as that aggravates the sickness,” says Dr Shah.

5 SEVEN HOURS OF SLEEP IS A MUST

Weather change usually brings lung infections — most commonly cough and cold. Proper sleep (seven hours every day) is one of oldest ways to prevent illnesses, because it helps your body rejuvinate. This is especially true for colds. Though everyone’s body is different, getting good, sound sleep strengthens your immune system. So there are better chances of fighting off a virus.

6 HEATHY FOOD TO BOOST IMMUNITY

Consuming more salads, nuts and fresh fruits, and avoiding greasy and junk food can guard you from falling ill. If you are a non-vegetarian, eat organic grass-fed meat. Organic meat is believed to have up to 47 per cent higher levels of omega 3 essential fatty acids, which are known to stimulate certain immune cells. Also, drinking extra fluids and staying hydrated helps prevent health-related complications from occurring in your body. Consuming a lot of water ensures that flu-causing virus is tackled and flushed out from your body soon.

7 BURN CALORIES TO BOOST IMMUNITY

Besides helping you stay in shape, exercising also prevents you from falling ill. Those who engage in mild exercise for about 30 minutes thrice a week have better immunity, say health experts. “This includes light jog, swimming or cycling. If you don’t exercise often, don’t start strenuous workout just to keep yourself guarded; going for a brisk walk instead will help. Yoga is considered a good way to ensure prevention of seasonal flu,” says Dr Shahid Barmare, general physician.