The tag-ulan in the Philippines is more than just a shift in weather—it’s also a critical time to take better care of our health. From soggy shoes to sudden sniffles, Filipinos are no strangers to the risks that come with the rains. But more than just the occasional cold, we also face serious threats like leptospirosis and dengue during this season.

Whether you're a parent looking after your family, a student navigating the commute, or a worker striving to stay healthy while being productive, this guide will walk you through immune-boosting foods, healthy habits, and natural remedies to keep you safe and strong during the wet months.

Understanding the Health Risks of Rainy Season

The rainy season increases the spread of several illnesses:

Dengue is caused by the bite of an Aedes mosquito, which thrives in stagnant water.

Leptospirosis can be contracted through contact with floodwater contaminated by animal urine.

Common colds, flu, and diarrhea are also prevalent due to changes in temperature and hygiene challenges.

These illnesses are preventable—especially if we know how to strengthen our immunity and stay clean and dry.

Immune-Boosting Foods to Include in Your Rainy Day Diet

You are what you eat—and during tag-ulan, what you eat could make or break your immune system. Here are must-have foods for the season:

1. Vitamin C-Rich Fruits

Examples: Calamansi, oranges, guava, papaya, and mango

Why it matters: Vitamin C boosts the production of white blood cells, essential for fighting infections.

2. Dark Leafy Greens

Examples: Malunggay, kangkong, pechay

Why it matters: They contain iron and antioxidants that help improve circulation and immune response.

3. Garlic and Ginger

Why it matters: These natural ingredients have anti-inflammatory and antimicrobial properties. Use them in your sabaw, teas, or stir-fries!

4. Protein from Fish and Eggs

Why it matters: Protein helps build antibodies. Tuna, galunggong, or itlog can go a long way in keeping your body strong.

5. Herbal Teas

Options: Salabat (ginger tea), lagundi tea, turmeric tea

Why it matters: These teas not only soothe sore throats but also have healing and immune-boosting properties.

Hydration Reminder

Even during the cold weather, don’t forget to drink 8 glasses of water daily to flush out toxins and support your organs.

Habits That Help You Stay Healthy During Rainy Season

Daily habits have the power to protect or weaken your health. Here are smart practices to live by:

1. Practice “Clean-as-You-Go” at Home

Make sure drains are unclogged to avoid mosquito breeding.

Clean up puddles indoors to prevent slips or damp-related illnesses like fungal infections.

2. Change Clothes Immediately After Getting Wet

Wet clothes increase the risk of fungal infections and body chills. Always keep an extra set of clothes, especially during commutes.

3. Use Mosquito Screens and Nets

Consider mosquito repellent lotions and electric traps. Make it a routine to check and eliminate stagnant water in plant pots, gutters, and containers.

4. Take Multivitamins

Supplements with Vitamin C, D, and Zinc can help fill nutritional gaps, especially when your food intake is limited due to heavy rains.

5. Wash Your Feet Thoroughly After Flood Exposure

If you have to wade through floodwater, wash thoroughly with soap and clean water. Watch for early symptoms of leptospirosis like fever, muscle pain, or yellowing eyes.

Home Remedies for Common Rainy Season Illnesses

Here are Pinoy-approved home remedies that offer relief and prevention during the season:

For Cough and Colds:

Salabat with Honey – Combats sore throat and helps expel mucus.

Lagundi Tea – Traditionally used to relieve cough and asthma.

For Dengue Prevention:

Tawa-tawa Tea – Believed to increase platelet count (consult your doctor before use).

Citronella Oil Spray – A natural mosquito repellent.

For Leptospirosis Awareness:

No remedy replaces early diagnosis and antibiotics, but drinking guava leaf tea is said to help boost immunity. Again, see a doctor if symptoms appear.

When to Seek Medical Help

Even with the best habits, there may still be times when you need professional care. Watch out for:

High fever lasting more than 2 days

Intense headache and joint pains

Yellowing of the eyes or skin

Rashes or bleeding gums

These could be signs of dengue or leptospirosis. Don’t delay—head to the nearest health center.

Final Thoughts: Protecting Your Family Starts at Home

Staying healthy during the rainy season is about prevention, nutrition, and early action. With the right immune-boosting foods, a clean and dry environment, and a watchful eye for symptoms, you can confidently face tag-ulan head-on.