Beat the Heat, Boost Your Immunity: 4 Nutritionist-Backed Habits to Stay Healthy This Summer

As India grapples with relentless heatwaves sweeping across northern and central states, health experts are urging citizens to prioritize immunity and hydration. With temperatures soaring past 45°C in many regions, the risk of dehydration, heatstroke, and weakened immunity is at an all-time high. In a recent feature by the Indian Express, clinical nutritionist Edwina Raj from Aster CMI Hospital, Bangalore, shared four simple yet powerful lifestyle shifts to help the body stay resilient during extreme summer conditions.

Here’s a detailed look at her expert advice and why it matters now more than ever.

Key Recommendations to Stay Immune-Strong During Heatwaves

1. Eat More Fruits and Vegetables  
   - Seasonal produce like berries, citrus fruits, cucumbers, and leafy greens are rich in antioxidants, vitamins, and minerals  
   - These nutrients support immune cell function and help the body combat oxidative stress caused by heat exposure  
   - Incorporating raw salads, smoothies, and lightly cooked vegetables can enhance nutrient absorption  

2. Stay Hydrated the Right Way  
   - Water remains the best hydration source—aim for 8–10 glasses daily  
   - Avoid sugary sodas and caffeinated drinks, which can dehydrate the body and cause energy crashes  
   - Natural options like coconut water, lemon juice, and buttermilk offer electrolytes and cooling benefits  

3. Move, But Mindfully  
   - Physical activity boosts circulation and immunity, but overexertion in high heat can be dangerous  
   - Opt for early morning or evening walks, indoor yoga, or swimming to stay active without overheating  
   - Practices like meditation and deep breathing also help regulate stress, which can otherwise suppress immune function  

4. Prioritize Restorative Sleep  
   - Quality sleep is essential for immune repair and hormonal balance  
   - Maintain a consistent sleep schedule, avoid heavy meals late at night, and keep your bedroom cool and dark  
   - Limit screen time before bed to improve melatonin production and sleep quality  

Additional Tips from the Expert

- Avoid processed foods, which are often high in sodium and sugar, both of which can impair immune response  
- Choose whole foods and home-cooked meals to reduce inflammation and support gut health  
- Listen to your body—fatigue, dizziness, or irritability may signal dehydration or heat exhaustion  

As India’s climate becomes increasingly unpredictable, these nutritionist-approved strategies offer a sustainable way to stay healthy, energized, and immune-resilient—one glass of water and one mindful meal at a time.

Sources: Indian Express, Aster CMI Hospital Bangalore, MSN India June 2025

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