This is the time of the year where we all enjoy the cool breeze, comfortable weather and heavy rains as the monsoon season has its own enchanting pleasures, even though it comes with common problems like stagnant water, mosquito breeding, high humidity, traffic jams. and disruption of normal routines. The rainy season provides much-needed relief after the scorching heat but is also known to bring diseases like flu, malaria and dengue.
The onset of monsoons brings many diseases and infections that can pose serious health threats to you and your family as the risk of exposure to many viruses, bacteria, parasites and other infections is twice as high as during monsoons. In any other season. High humidity levels in air and water accumulation enable harmful microorganisms to thrive, which cause many health-related diseases, also, increased humidity can contribute to many fungal infections, allergies and skin diseases but with some basic precautions, you can enjoy the weather as well as be healthy and fit. can stay
In an interview with HT Lifestyle, Kavita Devgan, nutritionist, Tetley Green Tea Immune, shared, “During periods of stress our immunity can take a beating as infections are rampant. So it’s important to carefully evaluate the food we eat to give our bodies the best chance against seasonal infections. Here you can choose to include vitamin C in your diet. A strong antioxidant, this vitamin supports the immune system. You can also get it from some citrus fruits like kiwi and oranges, green and red vegetables. Another effective way to score this vitamin is to drink green tea infused with vitamin C.
Head of Columbia Pacific Communities – Wellness and Wellbeing Dr. According to Karthiyayini Mahadevan, there are many ways to strengthen the immune system but the most important and effective way is priming the gut. He listed suggestions to address this:
1. Nourish gut flora with adequate fiber. This is achieved by eating seasonal vegetables like gourds, gourds, gourds and gourds. These vegetable fibers act as prebiotics to nourish the intestinal flora. Eating sunflower seeds, watermelon seeds and flax seeds are also sources of fiber.
2. Prepare gut flora with adequate probiotics Like homemade butter milk and curd. Only drink portable water from sources known to be safe for drinking.
3. Adherence to timely meals, the right amount and quality of food helps support the immune system. Eating dinner before 7pm gives you enough time to digest before going to bed. Do not eat heavy protein at dinner as heavy animal protein is not easily digested which ultimately affects the quality of sleep.
4. Eat a balanced diet Complex carbohydrates, adequate protein and the right quality of fat support the daily nutritional demands of macro and micro nutrients. Micronutrients serve to aid metabolic processes and macronutrients supply fuel and building blocks.
Dr. Karthiyayini Mahadevan said, “Our ancient knowledge of Ayurveda and Siddha treatment system has given more importance to the food advised according to the individual constitution. Our festivals and rituals support this transition between seasons and prepare us to prepare for the next season through certain types of special diets. So let’s prepare our gut to support the immune system.
Highlighting some precautions to strengthen your immune system and stay fit during monsoons, Dr Mahesh Kumar, Consultant Internal Medicine, Narayan Health City advises:
1. Hydration is most important – Monsoon season can cause dehydration. Hence, staying hydrated during monsoons is essential to keep the body in top shape and avoid seasonal infections. Stay hydrated not only with water but also with health drinks, for example, tender coconut, fresh apple or pomegranate juice are good sources of energy and nutrients.
2. Do not restrict outside food – Light food cooked at home is most suitable during monsoon season as it is easy to digest. You should strictly avoid eating outside food, because it is exposed to open air. Exposure increases the chance of becoming a breeding ground for bacteria and germs, increasing the chance of infection.
4. Beware of mosquitoes – A mosquito-free lifestyle can be easily achieved with a few precautions. First, use insecticides liberally, as mosquito-borne diseases such as dengue and malaria are prevalent in the season. Second, make sure your home does not have open water storage, as mosquitoes breed in frozen water. Finally, keep your windows and doors closed to prevent entry.
5. Dress – Apart from wearing full sleeved clothes, avoid wearing cotton as it absorbs water very quickly. Iron your clothes to dry the moisture in them.
6. Stay away from crowds – As most people suffer from flu or common cold during monsoon season, it is important that you maintain distance from such people. When you’re traveling, make sure you stay extra safe
7. Maintain personal hygiene and keep your surroundings clean – Maintaining personal hygiene is always essential; Use an umbrella or raincoat when you go out, take a shower when you return, drink something to warm yourself up, and wash or sanitize your hands thoroughly before eating. Also keep your surroundings clean and disinfected
8. Daily Exercise – If you haven’t already started, now is the perfect time to exercise! Moderate exercise can also boost the immune system by regularly regenerating immune cells. You can start small and that too from the comfort of your own home. Start with brisk walking or light jogging or skipping to get your body moving. Don’t forget to warm up beforehand with some stretching exercises, so that your body doesn’t get sore. Regular exercise lowers blood pressure, keeps weight under control and improves heart health. It promotes healthy immunity against various diseases and infections. One of the biggest benefits of exercise is that it allows you to check off your fitness goals, but it also releases endorphins, which are happy hormones in your brain, making you feel lighter and happier inside. Given the current situation, a little exercise can help lift your mood and manage stress levels. Exercise for 150 minutes a week.
9. Omega 3 Fatty Acids – Not only do essential omega-3 fatty acids boost your brain and heart health, they also play an important role in strengthening your immune response. Commonly found in fatty fish, walnuts, flaxseeds, chia seeds, and vegetable oils—it works by increasing the activity of white blood cells that fight harmful bacteria/viruses. Omega-3 fatty acids can also reduce inflammation (anti-inflammatory properties) thus speeding up the recovery process after you get an infection.
10. Foods Rich in Antioxidants – The primary function of antioxidants is to destroy free radicals produced in the body during daily activities such as food, environmental exposure, and stress. The oxidative burst of antioxidants can also kill certain types of bacteria and viruses. Antioxidant ingestion can significantly improve the immune system, especially beta-carotene, vitamin C, vitamin E, carotenoids, lycopene, selenium, and manganese. The best way to consume your antioxidants is to include red and yellow foods in your diet, especially fruits and vegetables rich in vitamin B12, vitamin A and antioxidants.
11. For people prone to allergies, infections, monsoon season can aggravate their symptoms. Therefore, it is important to avoid exposure to known allergens and keep all necessary medications on hand at all times. Following these simple measures can help you maintain a good health status and stay safe and disease-free this monsoon season. Vaccination against common infections such as influenza will certainly help to avoid getting sick again and again.
Usually, common monsoon diseases are not diagnosed until there are major symptoms or a major impact on the health of the person, but Dr Priyanka Rohatgi, chief nutritionist/dietitian at Apollo Hospitals, said early diagnosis and some preventative and hygiene measures can be taken. Stay safe this season.
She suggested some dietary recommendations and said, “It’s important to stay away from street food/junk food, remember to include vitamin C and fiber rich foods in your diet. Small food- Due to high humidity during rainy season, the body takes more time to digest. Therefore, it is better to eat small meals than large ones. Include herbs and spices like ginger, garlic, cinnamon, turmeric, holy basil etc in your diet to boost your immunity. Loaded with essential nutrients and antioxidants, these are beneficial for your overall health and well-being. Foods rich in minerals and iron like pulses and grains should be a major component of your diet during the rainy season. You can have well-cooked sprouts, soybeans, corn, ragi, etc. in abundance.”
According to him, the main foods to avoid infections during the rainy season include-
1. Hot Soup: During the monsoon season, the diet should include soup to keep the body warm and fight infection. Soups with vegetables that the child likes can be included or chicken and chicken noodle soups are recommended in the diet. The soup should contain ginger and garlic extracts which have antibacterial properties. Black pepper can also be added to the spices to increase the immune system in the soup.
2. Citrus fruits: Children are more likely to get injured while playing outdoors and indoors. Vitamin C, which is abundant in citrus fruits, is an excellent source for promoting the healing process and boosting immunity to fight infection. Therefore, adding citrus fruits to the diet of children can be beneficial for them. Citrus fruits like oranges, lemons, limes, grapefruits are excellent sources of vitamin C. Other sources are guavas, nuts, tomatoes, bell peppers and broccoli.
3. Vegetables: A good source of folic acid and vitamin C in vegetables is green leafy vegetables such as spinach, which should be included in the diet at least three times a week. A portion of cruciferous vegetables like cauliflower and broccoli can be included in the diet at least twice a week. Cruciferous vegetables help remove toxins from the body and prevent diseases.
4. nuts: Dry fruits and nuts are one of the best foods to eat in monsoons for kids, especially almonds. They help improve blood circulation, boost immunity and promote the general well-being of the body. Depending on the taste, dry fruits can be used in various recipes like brownies, cakes and laddoos.
5. Other foods: Among other foods, a protein-rich diet is essential for a child’s growth and immunity. It can include eggs, chicken, fish, lentils, cheese, soy, tofu etc. Yogurt or curd is also preferred to be included in the diet as it is probiotic and the bacteria in curd helps boost immunity and fight infections.
Dr. Priyanka Rohatgi advises, “It is recommended to stay well hydrated with fresh water. Water is very important for the human body as it helps to strengthen the organs and improve health. All this makes the child strong, healthy and happy. Don’t compromise on two essential activities for a healthy monsoon – adequate sleep and regular exercise regimen. Strenuous physical activity strengthens the immune system so, if outdoor exercise is not possible, opt for yoga or aerobics to stay active.