As heatwaves intensify across India, protecting immune health has become a top priority for health experts. Edwina Raj, Head of Services, Clinical Nutrition and Dietetics at Aster CMI Hospital, Bangalore, has shared four natural health hacks to maintain robust immunity during these challenging summer conditions.

The first recommendation from nutritionists is incorporating berries, leafy greens, and citrus fruits into daily diets. These seasonal foods are rich in vitamins, minerals, and antioxidants that strengthen the body's defenses against infections. "Eating your veggies and fruits is a no-brainer in summer," Raj emphasizes. Experts suggest replacing processed snacks with fresh, seasonal produce to support immune health naturally.

The temptation of chilled carbonated drinks offers temporary relief but ultimately causes dehydration. Nutritionists recommend swapping sodas for water as excess sugar, added calories, and caffeine from carbonated drinks can lead to energy crashes and long-term dehydration. "Drinking plenty of water helps maintain optimal bodily functions and supports the immune system's ability to respond to pathogens," Raj explains. Natural health hacks like coconut water, buttermilk, and lemon-based drinks are particularly recommended.

Regular physical activity during summer promotes physical fitness, enhances mood, and reduces stress levels. Experts recommend engaging in outdoor activities like hiking, swimming, or cycling during cooler hours. Yoga and meditation are increasingly recognized as effective stress relievers that contribute to overall health. The Ministry of Ayush advisory specifically recommends yoga and breathing techniques such as Sheetali Pranayama for maintaining thermal comfort.

Sleep remains the most overlooked factor in boosting immunity. Raj highlights how restorative sleep allows the body to repair and regenerate, thereby enhancing immune function. The Ministry of Ayush advisory emphasizes that individuals suffering from chronic illnesses require special care and monitoring during heatwave conditions. Experts advise against processed foods, packaged meats, fast food, and ready-to-eat meals, which can negatively impact immune function and overall health during summer.

Nutritionists recommend adding traditional cooling drinks like buttermilk, coconut water, and lemon-based beverages to daily routines. The Ministry of Ayush advisory specifically recommends traditional preparations including Nimbukaphala Panaka, Amra Prapanaka, and Chincha Panaka to help regulate body temperature during extreme heat. These natural health hacks provide essential electrolytes without artificial additives.

DGHS has issued a comprehensive advisory suggesting cooling refreshments, breathing techniques, and yoga practices to reduce heat stress amid rising temperatures. The advisory emphasizes that adequate hydration, avoiding direct exposure to sunlight during peak hours, wearing light cotton clothing, and consuming seasonal fruits and electrolyte-rich fluids are essential for maintaining health during summer.