Diwali is associated with warmth, delight, and celebration. However, the festivities can also bring significant environmental and lifestyle stress that will ultimately take a toll on your health. Air pollution is higher, sleep gets disrupted, there is more sugar, also we may feel mentally fatigued during the festivals. These factors create the perfect conditions to compromise your immune function.

Rather than waiting until the celebrations are complete and you do the same as a large percentage of the population does every year, get ready and nourish your body now. This article will provide a few tips from the research, nutritional habits, and data about habits that will assist in staying healthy and resilient during Diwali.

Let's fetch the problem - What Lowers Your Immunity During Diwali

1. High Air Pollution

Firecrackers and seasonal weather conditions can push the air quality index (AQI) into hazardous levels in several Indian cities. Research from AIIMS Delhi shows that exposure to pollution over time raises the levels of autoantibodies, which are markers of an early imbalance in the immune system.

Polluted air can inflame the lungs, suppress your respiratory immunity, or exacerbate underlying conditions such as asthma, sinusitis, or allergies, even in healthy individuals.

2. Oxidative Stress from Overindulgence

During the holidays, we tend to eat fried food, sugary sweets, and have late-night eating, all of which increase oxidative stress in the body. This is a disturbance of free radicals and antioxidants, impairing your immune and cellular repair responses.

Additionally, lack of sleep, as well as stress, contributes to chronic low-grade inflammation, which further weakens your natural defenses.

3. Nutrient Deficiency

Around Diwali, a majority of high-calorie, low-nutrient foods replace vegetables, fruits, and whole grains. This deficiency of essential nutrients, like vitamin C, zinc, and probiotic bacteria, can impair your immune regulation and lower your actual immune response to infection.

Also Read: How To Plan A Nutrition Rich Diet Plan For Your Kids?

A Real Story: "From Sick to Strong"

“Each Diwali, I'd get a sore throat or cough, and I thought I was just unlucky. But last year I tried little things: better sleep, more water, and some basic immune-support supplements like vitamin C and zinc. It was the first time I made it through the whole festival feeling well.”
— Sonia Ahuja, New Delhi

What You Can Do to Stay Healthy This Diwali

1. Limit Pollution Exposure

• If you're outside during periods of heavy smog, please wear an N95 mask.

• At night, keep your windows closed and, if possible, use an air purifier indoors. 

• Drinking warm water with ginger, tulsi, or turmeric may be helpful for your respiratory tract.

2. Assist How Your Body Uses These Nutrients for Antioxidants

• Consume foods that are high in antioxidants, like citrus fruits, berries, spinach, turmeric, and green tea.

• Consider taking dietary supplements such as vitamin C, E, and selenium if your diet is low in vitamins.

3. Maintain Gut & Immune Health

• Consume fermented foods (curd, pickles), high-fiber veggies, and whole grains.

• Include probiotics or prebiotics for maintenance of healthy gut flora - a major portion of your immune system.

4. Safeguard your rest and mental energy

• Stick to your sleep schedule (even when celebrating).

• Do not use screens for 1 hour before bed, and avoid caffeine after 5 PM. 

• Practice brief breathing or meditation exercises to settle your nervous system.

5. Practice Mindful Eating

• Savor celebratory meals, but practice portion control. 

• Practice slow eating, portion control, and eat lighter meals in between indulgent meals. 

Evidence Summary:

Sources: WHO India, CPCB, Indian Journal of Medical Research

Conclusion

Diwali is an occasion to feel joyful and satisfied, not rundown and exhausted! Air pollution, lack of sleep, unhealthy meals, and stress can cumulatively diminish your immune system without you being aware. However, with a few preventative measures, you can optimize your immune system while still enjoying Diwali in its entirety.

Prioritize rest, hydration with clean water, antioxidants, and moderation in richness. If your meals do not yield enough immune-nourishing nutrients, supplement carefully and ask your healthcare provider if needed. In this festive time, make room for not only the lights and celebrations but also for your health in the long run.