Monsoon showers have been blessing our surroundings. While nature blossoms in rain, the seasonal changes come with their pros and cons, as this season brings along a spectrum of health woes. As refreshing as it may feel, the onset of the rains brings with them a host of diseases and infections that can pose a serious range of health threats for you and your family. The good news is that staying healthy during these months can be as simple as taking the right precautionary measures at the right time.
A healthy diet is key to good health. Here are some simple & effective dietary tips to keep you healthy during the rainy season.
Avoid Street Food: During the monsoon season, it’s advisable to avoid street food to prevent foodborne illnesses as the water used for preparation may not be safe & street food may be contaminated due to the increased humidity. Opt for freshly cooked, home-prepared meals instead.
Consume freshly cooked meals: During this season, try to consume freshly prepared meals and avoid leftovers, as they may be a breeding ground for bacteria and fungi. Consuming freshly cooked warm foods helps maintain body temperature and aids digestion. Soups, stews, lightly spiced curries, and steamed vegetables are good options.
Exercise caution with salads: Raw salads may be a breeding ground for bacteria and parasites and may lead to digestive issues, especially during the monsoon season. If you choose to consume salads, ensure that they are washed thoroughly and hygienically prepared.
Stay Away from Excessive Oily and Fried Foods: While occasional indulgence is fine, try to limit your intake of oily and fried foods as they can lead to sluggish digestion and weight gain. Opt for lighter cooking methods like grilling, baking, or steaming.
Include fibre-rich foods: Foods rich in fibre help regulate digestion and prevent constipation, which can be common during the monsoon season. Include whole grains, oats, lentils, and fresh vegetables in your meals.
Stay Mindful of Seafood: If you consume seafood, be cautious during the monsoon season as it can be prone to spoilage. Fresh seafood can be scarce or contaminated during the monsoon season. Avoid raw or undercooked seafood as it can pose a risk of foodborne illnesses. If you choose to consume seafood, opt for thoroughly cooked seafood dishes & ensure it is fresh and from a reliable source.
Increase immune-boosting foods: Include immune-boosting foods like garlic, ginger, turmeric, and spices such as cumin and coriander in your meals. They have antimicrobial & anti-inflammatory properties and can help strengthen your immune system & help protect you from seasonal illnesses Include them in your cooking to enhance the flavours and reap their health benefits.
Stay Hydrated: It’s essential to stay hydrated. Drink plenty of water & fluids throughout the day to keep yourself well-hydrated. Avoid excessive intake of caffeinated and sugary beverages.
Consume herbal teas: Herbal teas like ginger, tulsi (holy basil) and cinnamon can help soothe your throat and boost immunity. These teas have antimicrobial properties and can aid in digestion.
Choose light, warm soups: Opt for warm soups and broths made with vegetables and lean proteins. These are not only nourishing but also help keep you warm and hydrated.
Include seasonal fruits and vegetables: Consume a variety of seasonal fruits and vegetables. They are rich in essential vitamins, minerals, and antioxidants that can help boost your immune system and protect you from common monsoon illnesses.
Go for lighter meals: Opt for lighter meals that are easy to digest. Include steamed or grilled foods instead of heavy, fried, or oily foods, as they may lead to digestive issues.
Increase Vitamin C intake: Vitamin C helps boost immunity and protects against common monsoon-related illnesses. Include citrus fruits like oranges, lemons, and grapefruits in your diet, as well as Indian gooseberries (amla) and bell peppers.
Stay Active: Don’t forget to engage in regular physical activity to maintain a healthy lifestyle. Exercise helps boost your metabolism, improves circulation, and supports overall well-being.
Hygiene is crucial- Practice good food hygiene with increased moisture and humidity during the monsoon season, as the risk of food contamination rises. Ensure proper hygiene while handling and cooking food. Wash fruits and vegetables thoroughly, cook food thoroughly, and avoid consuming leftovers.
Maintain personal hygiene: Keep yourself clean and maintain good personal hygiene to prevent the spread of infections and illnesses. Wash your hands thoroughly before cooking or eating and maintain cleanliness in your kitchen to prevent foodborne illnesses.
Use natural antiseptics: To wash fruits and vegetables, add a few drops of vinegar or salt to a bowl of water. This can help remove dirt, pesticides, and potential contaminants.
Stay mindful of food storage: Store food properly to avoid spoilage and contamination. Keep perishable items refrigerated and consume them within the recommended time frame.
So, during the monsoon, it is very important to focus on maintaining a healthy and balanced diet to support your immune system and overall well-being. Keep yourself healthy by carefully choosing what you should and should not eat during this season & enjoy monsoons to the fullest.
Shared by : Dt. Ranu Singh
Author’s bio : Ranu Singh is a Community Nutritionist. She is also Vice President Indian Association of Parenteral &Enteral Nutrition, Lucknow Chapter. Faculty – Nutrition & Diabetes Core Group Indian Association of Parenteral &Enteral Nutrition. Founder of Nutrition Punch with more then 178K followers on Facebook page & Instagram. Head Uttar Pradesh, Global Nutrition Partnership Program of Indian Association of Parenteral &Enteral Nutrition, -American Society of Parenteral & Enteral Nutrition
