The monsoon season brings much-needed relief from the summer heat, but it also increases the risk of infections and illnesses. With the right precautions and a focus on immunity, you can stay healthy and make the most of the rainy days. At Nucare Chemist, we recommend these simple yet effective tips to boost your immune system during the monsoon.

1. Stay Hydrated — with Safe Water
– Hydration is key to maintaining a strong immune system, even during the cooler monsoon weather. Drink plenty of safe, clean water throughout the day to flush out toxins and support your body’s natural defences.
– Avoid drinking tap water or untreated water. Opt for boiled, filtered, or bottled water. If you’re using tap water, ensure it’s properly purified or boiled before consumption.
– Herbal teas like ginger, tulsi (holy basil), and peppermint can add variety and provide additional immune-boosting benefits. Nucare Chemist offers a range of herbal teas — ask our staff for recommendations.

2. Eat a Balanced, Immunity-Focusing Diet
– A nutritious, balanced diet is crucial for strengthening your immunity. Include seasonal fruits and vegetables that are rich in vitamins and antioxidants, such as:
– Citrus fruits (oranges, lemons) and kiwis for vitamin C, which helps boost the immune system.
– Leafy greens (spinach, kale) packed with vitamins A, C, and E.
– Garlic, ginger, and turmeric have natural antimicrobial and anti-inflammatory properties. Add them to your meals or consume as supplements (consult a doctor or our pharmacist for dosage).
– Avoid raw or unwashed foods. During the monsoon, it’s safer to eat cooked or properly washed and peeled fruits and vegetables to prevent bacterial and fungal contamination.
– Include probiotics like yoghurt or kefir to support gut health, which is closely linked to immunity. Ask our team at Nucare Chemist for probiotic recommendations.

3. Get Enough Sleep and Manage Stress
– Adequate sleep is essential for a strong immune system. Aim for 7

4. Exercise Regularly — Indoors or Safely Outdoors
– Regular physical activity boosts immunity and overall health. During the monsoon, it’s best to exercise indoors or in safe, non-slip outdoor areas.
– Opt for indoor activities like yoga, stretching, or home-based workouts. If you prefer outdoor exercise, choose paths that are not waterlogged and avoid areas with standing water to prevent infections and accidents.
– Exercise moderately — overexertion can temporarily weaken your immune system. Aim for 30 minutes of moderate daily activity.

5. Practice Good Hygiene and Food Safety
– Good hygiene is crucial during the monsoon to prevent infections. Wash your hands frequently with soap and water, especially:
– Before eating or preparing food.
– After using the restroom.
– After touching surfaces that may be contaminated.
– Use an alcohol-based hand sanitizer when soap and water aren’t available. Nucare Chemist offers a variety of hand sanitisers — check with us for recommendations.
– Avoid street food and ensure any food you eat is freshly prepared and properly cooked. Opt for hot, hygienically prepared meals. Wash and peel fruits and vegetables before consumption, and avoid raw or uncooked foods if you have a sensitive stomach.

6. Boost Your Immunity with Supplements (Consult a Professional First)
– Certain supplements can support your immune system, especially during the monsoon when illness is more common. Consider the following, but always consult a doctor or pharmacist before starting any new supplement:
– Vitamin C: Helps strengthen the immune system and fight off infections. Natural sources are preferred, but supplements can be useful if your diet is insufficient.
– Zinc: Plays a vital role in immune function. Zinc supplements or zinc-rich foods like nuts and seeds can be beneficial.
– Probiotics: Support gut health, which is linked to overall immunity. Probiotic supplements or probiotic-rich foods like yoghurt can be helpful.
– Visit Nucare Chemist for a range of immunity-boosting supplements. Our pharmacists will guide you on suitable options and dosages based on your specific needs.

7. Stay Indoors During Heavy Rains and Avoid Stagnant Water
– During heavy rains, stay indoors to avoid exposure to waterborne infections and accidents. If you need to go out, use appropriate rain gear and avoid walking or wicking through flooded areas.
– Stagnant water is a breeding ground for mosquitoes and bacteria, increasing the risk of vector-borne and waterborne diseases like dengue and leptospirosis. Avoid contact with stagnant water and use mosquito repellents or nets if needed. Nucare Chemist stocks effective mosquito repellents — ask our staff for recommendations.

8. Get Vaccinated and Follow Preventive Healthcare
– The monsoon is a good time to check your vaccination status, especially for flu and other seasonal vaccines. Consult your doctor about recommended vaccines for the monsoon season.
– If you have existing health conditions like asthma or allergies, which can be aggravated by the monsoon, consult your doctor for specific preventive measures. Nucare Chemist can provide prescribed medications and guidance on managing such conditions.