womanthismonth.com | NOVEMBER 2025 NUTRITION 26 Stronger Immunity, Softer Season: Staying Well This Flu Wave Consultant, Lifestyle Nutritionist and Meal Planner, Dr. Tejender Kaur Sarna, more popularly known as Dr. Tejji, explains how conscious eating and simple daily habits can strengthen immunity and help families stay well during flu season. Many families are noticing sniffles, coughs and mild fevers circulating through schools and homes as cooler weather and closer indoor interactions invite seasonal flu. While warm soups and tissue boxes tend to make an annual appearance, this period also reminds us to care for our immune health more intentionally. Flu season does not always arrive with clear warning, yet how our bodies cope depends greatly on how we nourish them every day. Beyond medicine, rest and recovery, our habits, nutrition and emotional balance shape the strength of our immune response. The flu may be seasonal, but health is something we nurture year-round. Eating consciously, sleeping well and living mindfully together form a strong foundation of resilience. Healing Starts in the Kitchen A strong immune system grows over time, strengthened meal by meal. Thoughtful food choices help the body defend, repair and recover. Load up on vitamin C and colourful produce. Citrus fruits, kiwi, guava, bell peppers and leafy greens are rich in antioxidants that support white blood cell function and ease inflammation. Add zinc-rich foods. Zinc supports immune repair and resistance to infection. Include nuts, seeds, chickpeas or seafood daily. Focus on gut health. Nearly 70 percent of the immune system is centred in the gut. Support it with room temperature yoghurt, kefir, pickled vegetables and fermented foods. Hydrate mindfully. Cooler weather often means drinking less water. Herbal teas, warm broths and fruit-infused water maintain hydration and help flush toxins. Do not skip protein. Protein assists repair and recovery. Add lentils, eggs, lean poultry, tofu or beans to everyday meals. Use immune-supporting herbs and spices. Garlic, turmeric, cinnamon and black pepper have natural anti-inflammatory and antimicrobial qualities, while also adding flavour. Lifestyle Habits That Strengthen Immunity Good nutrition works best when supported by balanced daily habits: Sleep well. Aim for 7-8 hours of quality sleep. The immune system restores itself during rest. Stress less. Chronic stress lowers immunity. Breathing exercises, gentle walks and journalling help keep the mind calm and the body steady. Move daily. Stretching, walking or light exercise supports circulation and immune function, and improves mood. Stay hygienic. Wash hands regularly, cover coughs and stay home when unwell. Small actions protect both yourself and others. Quick Health Fixes for Ladies • Morning start: Do not skip breakfast. Simple options like yoghurt with fruit, oats or a banana with nut butter support steady energy. • Smart snacks: Keep nuts, roasted chickpeas or fruit handy to avoid processed snacks. • Stay hydrated: Carry water with natural flavour additions such as mint or lemon. • Mini resets: Take five minutes to breathe deeply or stretch to reduce stress hormones. • Warm comforts: Green tea or turmeric milk helps soothe inflammation and supports relaxation. • Gentle evening wind-down: Unplug before bed to encourage deeper sleep.
RkJQdWJsaXNoZXIy Mjk0MTkxMQ==