How to stay healthy during the rainy season if you’re prone to seasonal illnesses

Catch a cold every rainy season? Here are practical ways to protect yourself from common rainy season illnesses

 

The arrival of the rainy season is often met with relief. After months of sweating due to the heatwave, cooler temperatures settle in, and a good night’s sleep finally feels enjoyable again.  But the rainy season isn’t without its downsides. For some, it also marks the return of frequent bouts of malaria, the flu, allergies or stomach infections.

This season also creates the perfect conditions for mosquitoes, germs and mould to thrive. There’s also the issue of flooding, which often leads to the contamination of water sources.  Damp weather can worsen respiratory conditions, especially if you’re already prone to them.

The good news is that a few intentional habits can go a long way in helping you stay healthy throughout the season.

 

Read also: Elevate & Illuminate: This July, we welcome the second half, rains and all

 

Know the illnesses that are common during the rainy season

While anyone can fall ill, certain conditions tend to become more common during the rainy months in Nigeria. These include: 

 

Malaria, as stagnant water becomes a breeding ground for mosquitoes. The common cold and influenza (flu), which spread more easily when people spend longer periods indoors.

Typhoid fever, often linked to contaminated food or water, particularly after flooding.

Cholera, especially prevalent during periods of poor sanitation and unsafe drinking water.

Asthma attacks, which may be triggered by damp air, mould and dust mites.

Allergic rhinitis (hay fever), which can worsen due to mould spores and increased humidity.

Fungal skin infections, which thrive in warm, damp conditions.

 

Knowing what you’re more susceptible to can help you take preventive measures before symptoms appear. Here are a few practical ways to protect yourself from these common rainy-season illnesses 

 

Don’t give mosquitoes a chance

One of the biggest health risks in Nigeria during the rainy season is malaria. Even a few days of rainfall can leave pools of stagnant water around homes, construction sites and blocked gutters, creating ideal breeding grounds for mosquitoes.

 

Protect yourself  by:

Sleeping under an insecticide-treated mosquito net.

Applying insect repellent, especially in the evenings.

Emptying buckets, tyres, flower pots and other containers that collect rainwater.

Clearing blocked drains around your home.

Wear long-sleeved shirts and trousers if you’ll be outdoors after sunset.

 

If you develop a fever, chills or severe body aches, visit a healthcare provider instead of assuming it’s malaria and self-medicating.

 

 

Prioritise clean food and safe drinking water

Heavy rainfall can overwhelm drainage systems and contaminate water supplies. That’s why stomach infections like typhoid fever, cholera and acute diarrhoea often become more common during the rainy season.

 

To reduce your risk:

Drink treated, boiled or properly filtered water.

Wash fruits and vegetables thoroughly before eating them.

Eat food that’s freshly prepared and served hot.

Be cautious of food that’s been left uncovered by food vendors.

Wash your hands before eating and after using the toilet.

 

These simple habits can go a long way in reducing your risk of foodborne illnesses.

 

Keep your immune system strong

While there isn’t a magic food that prevents illness, eating a balanced diet gives your immune system the nutrients it needs to function well. Fill your meals with colourful fruits and vegetables such as oranges, guavas, pineapples, carrots, tomatoes, spinach and ugwu. 

Include protein from eggs, beans, fish or lean meat, and don’t forget whole grains and healthy fats. Although the weather feels cooler, your body still needs enough water, so don’t neglect your fluid intake.

 

Don’t stay in wet clothes

Getting caught in the rain on your way home from work or while commuting isn’t always avoidable. Especially for 9-5ers. What matters is what you do afterwards.

Change out of wet clothes and shoes as soon as you get home. Staying in damp clothing for long periods can make you uncomfortable and increase your risk of fungal skin infections, particularly between the toes or in skin folds.

If you commute daily, keeping a spare pair of socks or a lightweight change of clothes at work can be surprisingly useful.

Read also: Don’t step out this rainy season without these handbag essentials

 

Watch out for mould if you have allergies or asthma

The rainy season doesn’t only affect people with infections. If you have asthma, sinus problems or allergies, increased humidity and damp walls can encourage mould growth, which may trigger sneezing, coughing, wheezing or breathing difficulties.

Open your windows whenever the weather allows, repair leaking roofs or pipes promptly and avoid leaving damp clothes indoors for extended periods. Keeping your home dry and well-ventilated can make a noticeable difference.

 

 

Wash your hands more often than you think you need to

Many viruses that cause colds, flu and stomach infections spread through contaminated hands. Regular handwashing with soap and clean water remains one of the easiest and most effective ways to protect yourself. 

When you’re out and don’t have access to water, use an alcohol-based hand sanitiser. It’s a small habit that pays off, especially if you use public transport or work in busy environments.

 

Keep moving, even when it’s raining

Rain shouldn’t mean putting your health goals on hold. If it’s too wet to go for your usual walk or run, exercise indoors. Whether it’s dancing, yoga, skipping or a quick home workout, regular physical activity supports your immune system, improves your mood and helps you sleep better. Consistency matters more than intensity.

 

Get enough rest

When life gets busy, sleep is often the first thing to go. Unfortunately, that’s also when your immune system becomes less effective.

Aim for seven to nine hours of sleep each night. Good-quality sleep gives your body the chance to recover and better defend itself against infections.

 

Know when it’s time to see a doctor

Don’t dismiss every fever as malaria or every cough as “just the weather.” Seek medical attention if you experience symptoms that continue to worsen despite home care. Getting an accurate diagnosis early is safer than guessing, especially since several rainy season illnesses have similar symptoms.

Staying healthy during the rainy season isn’t about avoiding the rain altogether. It’s about being prepared for what often comes with it.

 

Read more: Your guide to keeping natural hair healthy through rainy weather

 

The post How to stay healthy during the rainy season if you’re prone to seasonal illnesses appeared first on Marie Claire Nigeria.