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As the seasons change, our immune systems can sometimes feel out of balance. Fitness trainer Yasmin Karachiwala suggests making a few simple adjustments to keep your immunity strong. Including nutrient-rich foods, such as almonds, in your daily routine can make a significant difference. Below are five tips from Yasmin to help boost immunity during this changing season:

Fitness Trainer Yasmin Karachiwala Shares 5 Tips To Boost Immunity During The Changing Season

1. Stay Hydrated

Hydration is essential for keeping your body functioning smoothly. Water helps flush out toxins, maintain energy levels, and support every system in your body, including your immune system. Drinking at least 8–10 glasses of water daily ensures that your cells are well-hydrated and functioning at their best. If plain water feels monotonous, you can add a splash of lemon or enjoy herbal teas for hydration with additional soothing effects.

2. Maintain A Nutritious Diet

A nutrient-rich diet is vital for a strong immune system. Incorporate whole foods such as fresh fruits, vegetables, lean proteins, and healthy fats into your meals. Almonds, for instance, are an excellent addition as they are packed with key nutrients, including vitamin E, riboflavin, phosphorus, magnesium, copper, protein, iron, manganese, and calcium. These nutrients contribute to developing a robust immune system. A handful of almonds provides healthy fats and fiber, keeping your body nourished and energized. They can be enjoyed as a snack or sprinkled over salads or oatmeal.

3. Get Enough Sleep

Sleep is when your body goes into repair mode, strengthening the immune system, healing cells, and releasing proteins essential for combating infections. Aim for 7–8 hours of uninterrupted sleep every night to help your body rest and recover. Establish a bedtime routine by dimming lights, avoiding screens before bed, and maintaining a consistent schedule to improve sleep quality. Adequate sleep is crucial for preventing illnesses, especially during seasonal transitions.

4. Exercise Regularly

Regular physical activity is one of the best ways to boost immunity. Exercise increases circulation, enabling immune cells to travel through the body more efficiently. High-intensity workouts aren't necessary—moderate activities like walking, yoga, or cycling can significantly benefit your immune system. Aim for at least 30 minutes of movement daily, but be cautious not to overdo it, as excessive strenuous exercise can temporarily weaken your immune response.

5. Manage Stress

Chronic stress can suppress your immune system, making you more vulnerable to infections. Managing stress is essential for overall health. Yasmin recommends mindfulness practices like meditation, deep breathing exercises, or journaling. Taking even a few minutes daily for yourself can lower stress levels and improve your body's ability to combat illness. Reducing stress not only enhances your mental well-being but also strengthens your immune system.