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Each summertime season offers longer days, scorching heat, and a feeling like no other. While summer may seem like a great time for fun with friends and family, outdoor activities combined with peak summer temperatures and humidity can have adverse effects on the body’s immune system. Unlike popular belief that infections and cold are primarily a winter issue, summers too pose a lot of problems in terms of self-care and wellness which in turn affects immunity in the system.
Ways In Which Summer Affects Immunity
The immune system is a sophisticated framework that defends the body against infections and diseases. Moreover, it faces internal changes due to biological factors, and external changes due to environmental factors weather. It is during summer when some of the stressors are at peak which makes things easy to lose control over.
Loss of Sodium and Hydration
The body loses water along with an abundance of sodium during winters. In summer heat, loss of potassium and magnesium also increases. Freely available water and sodium are mandatory for survival Immuno-cells will not be able to function optimally and the body’s ability to combat foreign organisms will be weakened which is caused by something as simple as dehydration.
Excessive Exposure to Heat and the Sun
Moderate sun exposure does help the body synthesize Vitamin D—one of the key vitamins that help for the better functioning of the immune system—too much sun can be harmful. In particular, some weaker groups such as children and the elderly may experience, Heat stress which can decrease immune reactions, initiate inflammation, or increase the chances of heat exhaustion and sun stroke.
Greater Chance of Infections
The presence of bacteria and viruses thrive is bound to escalate during summer, specifically in water and food. Due to lack of hygiene practices while traveling, picnicking, or barbecuing, Foodborne illnesses, become all too common. Furthermore, the season does come with an increase in waterborne infections from swimming pools or contaminated water sources.
Disrupted Sleep Patterns
Changes in meal routines and longer daylight hours do affect one's circadian rhythms. Most commonly associated with higher alertness and activity during the day and lowered activity at night. With lack of sleep, the body slumps into a weakened state that could have been avoided. Cytokines, proteins necessary for optimal immune response, are impacted heavily due to insufficient sleep, thus increasing susceptibility to infections.
Poor Nutrition and Changes in Diet
With summer comes a sense of freedom for many. Unfortunately, that leads to a lack of balanced nutrition, particularly a drop in immune-supporting vitamins such as zinc, Vitamin C, and E. Also, frequent intake of sugary drinks, processed snacks, and irregular meal times become all too common.
Advice for Improving Immunity in the Summer Months
The good news is that planning your summer vacation is easy with the tips provided below, which can help bolster the immune system:
Stay Hydrated:
Make sure to incorporate drinking copious amounts of water daily. Rehydrate with electrolyte-sourced fluids like coconut water or natural fruit juices in moderation because they serve to replenish lost minerals from sweating.
Consume a Balanced Diet:
Eat whole grains, fresh vegetables, and fruits, as well as lean protein sources. Foods with antioxidants like nuts, berries, citrus fruits, and green leafy vegetables are very important for fighting oxidative stress and supporting immune responses.
Ensure Food Hygiene:
Always clean fruits and vegetables, stay away from overcrowded places while eating, and ensure that you refrigerate perishable foods at the right temperature.
Get Adequate rest:
7-9 hours of quality sleep every night ensures a healthy immune system and some time to rest and repair themselves.
Limit Excessive Sun Exposure:
Sun protection clothing like hats and sunglasses as well as sunscreen use are condoned, while walking around when the heat is peaking (10am-4pm) should be avoided to decrease the likelihood of heat and sunburn related ailments.
Manage stress:
If you need to lower stress, techniques such as gentle walking, yoga, meditation, and deep breathing can be used because mental health and immunity use are very intertwined.
Last Words
Summer is often linked to enjoyment, freedom, and energy; however, it can also slowly hamper the immune system. Heat stress, infections, nutrition deficiency, and dehydration are common yet avoidable issues. By eating mindfully, staying hydrated, and upholding healthy routines, you can boost your immune system, stay safe and sound, and enjoy the plentiful benefits of summer.
Reference:
https://newsroom.heart.org/news/heat-exposure-may-increase-inflammation-and-impair-the-immune-system
https://www.sturdyhealth.org/advice/immune-boosting-nutrients/
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