As the monsoon season arrives in July, it brings with it the refreshing scent of rain, the lush greenery, and a much-needed respite from the scorching summer heat. However, the monsoon also ushers in a host of health issues that can affect women, including colds, flu, and waterborne diseases. To enjoy the monsoon to its fullest, it is essential to stay healthy and take preventive measures against these common ailments. This article provides a comprehensive guide for women on maintaining wellness during the monsoon season, focusing on hygiene, boosting immunity, safe water consumption, and first aid for common monsoon ailments.
Maintaining Hygiene
Hygiene plays a crucial role in preventing the spread of infections and diseases during the monsoon. The increased moisture and humidity create a conducive environment for bacteria and fungi to thrive. Here are some essential tips for maintaining hygiene during the monsoon:
- Personal Hygiene
- Regular Handwashing: Wash your hands with soap and water frequently, especially after coming into contact with rainwater, using the restroom, and before eating. Hand sanitizers can be used when soap and water are not available.
- Keep Feet Dry: Monsoon often results in wet and muddy conditions. Keep your feet dry to prevent fungal infections. Change wet socks and shoes as soon as possible and use antifungal powders if needed.
- Bathing: Take a shower immediately after getting drenched in the rain to wash away potential contaminants. Use antiseptic solutions in your bath water occasionally to reduce the risk of infections.
- Home Hygiene
- Clean Surroundings: Ensure that your living space is clean and dry. Remove stagnant water from around the house to prevent mosquito breeding. Regularly disinfect surfaces, especially those in the kitchen and bathroom.
- Ventilation: Proper ventilation helps in reducing the humidity levels inside the house, preventing mold and mildew growth. Use exhaust fans and keep windows open when it is not raining to allow fresh air to circulate.
- Laundry: Wash clothes, especially damp ones, promptly to prevent fungal growth. Dry them thoroughly under sunlight or in well-ventilated areas.
Boosting Immunity with the Right Foods
A strong immune system is your best defence against monsoon-related illnesses. Consuming the right foods can help boost your immunity and keep you healthy. Here are some dietary recommendations for the monsoon season:

- Immunity-Boosting Foods
- Fruits and Vegetables: Include a variety of seasonal fruits and vegetables in your diet. Citrus fruits like oranges and lemons are rich in Vitamin C, which enhances immunity. Leafy greens, bell peppers, and berries are also excellent choices.
- Probiotics: Probiotics like yogurt, kefir, and fermented foods help maintain gut health, which is closely linked to overall immunity. Consuming probiotics regularly can help fend off infections.
- Spices and Herbs: Incorporate immunity-boosting spices like turmeric, ginger, garlic, and black pepper into your meals. These spices have antimicrobial properties and can help fight infections.
- Hydration and Safe Water Consumption
- Stay Hydrated: Drink plenty of water to stay hydrated, but ensure that the water is clean and safe. Use filtered or boiled water to avoid waterborne diseases.
- Herbal Teas: Herbal teas made from ingredients like ginger, tulsi (holy basil), and mint can be soothing and beneficial for your immune system.
- Safe Water Consumption
Waterborne diseases like cholera, typhoid, and hepatitis A are common during the monsoon due to contaminated water. Ensuring the safety of the water you consume is crucial to prevent these illnesses. Here are some tips for safe water consumption:
- Boil Water: Boil drinking water for at least 10-15 minutes to kill harmful microorganisms. Let it cool before drinking.
- Use Water Filters: Invest in a good-quality water filter to purify your drinking water. Regularly clean and maintain the filter to ensure its effectiveness.
- Avoid Outside Water: Avoid consuming water from unknown sources or street vendors. Carry your own water bottle when traveling.

First Aid for Common Monsoon Ailments
Despite taking preventive measures, it’s still possible to catch a cold, flu, or other common monsoon ailments. Knowing basic first aid can help manage these conditions effectively and prevent them from worsening. Here are some first aid tips for common monsoon ailments:
Cold and Flu
- Stay Warm: Keep yourself warm and dry to prevent the cold from getting worse. Use warm clothing and blankets.
- Hydration: Drink plenty of fluids like warm water, herbal teas, and soups to stay hydrated and soothe a sore throat.
- Steam Inhalation: Inhale steam from hot water infused with eucalyptus oil or menthol to relieve nasal congestion.
- Rest: Get plenty of rest to help your body recover faster.
Diarrhea and Gastrointestinal Issues
- Oral Rehydration Solution (ORS): In case of diarrhea, consume ORS to prevent dehydration. You can prepare ORS at home by mixing a pinch of salt and a teaspoon of sugar in a glass of boiled and cooled water.
- Avoid Spicy and Oily Foods: Stick to a bland diet and avoid spicy, oily, or street foods to prevent further irritation of the stomach.
3. Consult a Doctor: If symptoms persist, seek medical advice to rule out any serious infection.
Skin Infections
- Keep Affected Area Clean and Dry: For fungal infections or rashes, keep the affected area clean and dry. Use antifungal powders or creams as recommended by a healthcare professional.
- Avoid Scratching: Scratching can worsen the infection and spread it to other parts of the body. Use calamine lotion or prescribed ointments to relieve itching.
Mosquito-Borne Diseases
- Use Mosquito Repellents: Apply mosquito repellents on exposed skin to prevent mosquito bites. Use mosquito nets while sleeping.
- Eliminate Breeding Grounds: Remove stagnant water from flower pots, coolers, and other containers to prevent mosquito breeding.
- Seek Medical Help: If you experience symptoms like fever, chills, or body aches, seek medical attention promptly to rule out diseases like dengue or malaria.
Monsoon is a season of joy and rejuvenation, but it also brings with it the risk of various health issues. By maintaining good hygiene, consuming the right foods to boost immunity, ensuring safe water consumption, and knowing basic first aid for common ailments, women can enjoy the monsoon season while staying healthy. Taking these preventive measures can help in avoiding common monsoon-related illnesses and ensure that the rainy season is a time of happiness and wellness. Remember, prevention is always better than cure, and a little extra care can go a long way in keeping you and your loved ones safe during the monsoon.

Shared by : Ranu Singh
Founder – Nutrition Punch
Community Nutritionist
Chief program officer – Community Nutrition Core Group IAPEN INDIA.
Secretary – IAPEN INDIA Lucknow Chapter