10 tips to keep your immunity in check during the rainy season

The monsoon season should be regarded as a time for greater caution as one is more susceptible to seasonal health problems including coughs, colds, flu, diarrhea and mosquito borne diseases such as dengue, malaria and chikungunya.

Monsoon Health: Even though the rainy season has its charm, it is better to be aware of the possible health risks that this time of year poses, especially for people who already have diseases such as high blood pressure, sensitive stomach and even thyroid problems. Colds, flu and allergies are just some of the health challenges this season presents. During the rainy season, it is crucial to maintain a balanced diet and good fitness. Dr. Rohini Patil, MBBS & Licensed Nutritionist, gave her opinion to IANS on eating habits to maintain good metabolism and immunity during this rainy season.

HOW DO YOU STAY HEALTHY AND FIT DURING THE RAINY SEASON?

1. hydration: During the rainy season it is essential to drink enough water. Even though it’s cooler, your body still needs hydration. Rainy weather can sometimes lead to excessive humidity, which can cause sweating and moisture loss. Be sure to drink at least eight glasses of water a day to stay well hydrated and maintain optimal body functions.
2. Warm drinks: During the rainy season, opt for hot drinks such as herbal teas, soups, and ginger-infused drinks. These not only help to keep you warm and cozy, but also offer additional health benefits. Herbal teas, such as chamomile or green tea, can provide antioxidants and boost your immune system. Soups, especially vegetable ones, are a great way to get nutrients and keep your body nourished.
3. Seasonal Fruit: Enjoy a variety of seasonal fruits that are readily available during the rainy season. Apples, pears, pomegranates and oranges are rich in vitamins, minerals and antioxidants. These fruits help strengthen your immune system, fight infections and improve overall health. Including them in your diet can also add a burst of natural sweetness and flavor to your meals.
4. Vitamin C Rich Foods: Include foods high in vitamin C in your diet to strengthen your immune system. Citrus fruits such as lemons, oranges and grapefruits are excellent sources of vitamin C. Kiwis, bell peppers and broccoli are also rich in this essential nutrient. Vitamin C aids in the production of white blood cells, which are crucial for fighting infection and strengthening your body’s defenses.
5. Light and balanced meals: Choose light and balanced meals with a combination of whole grains, lean proteins and vegetables. This ensures that you get a wide range of nutrients without feeling heavy or lethargic. Whole grains such as brown rice, quinoa and oats provide fiber and sustainable energy. Lean proteins such as chicken, fish and tofu aid in muscle repair and growth. Vegetables provide essential vitamins, minerals and antioxidants to support your overall health.
6. Probiotics: Include probiotic-rich foods in your diet, such as yogurt, kefir, and fermented vegetables. Probiotics help support a healthy gut microbiome, which plays a vital role in your immune system. They promote the growth of beneficial bacteria in the digestive tract, improve nutrient absorption and reduce the risk of gastrointestinal problems. A healthy gut contributes to improved immunity and overall well-being.
7. Garlic And Onions: Add garlic and onions to your meals as they have natural antibacterial and antiviral properties. These ingredients help protect against common infections, especially respiratory infections that are more common during the rainy season. Including them in your diet not only adds flavor, but also improves the nutritional value of your meals.
8. Soups and stews: Prepare nutritious soups and stews with a variety of vegetables, legumes and lean meats. These dishes are not only comforting and warming, but also provide essential nutrients. Vegetables such as carrots, spinach and mushrooms provide vitamins and minerals, while legumes such as lentils and beans provide protein and fiber. Lean meats such as chicken or turkey can provide an extra protein boost. Soups and stews help keep you satiated, hydrated and nourished during the rainy season.
9. Avoid street food: Minimize the consumption of street food during the rainy season to reduce the risk of foodborne illness. The rainy season can create conditions conducive to the growth of bacteria and mold, making street food more susceptible to contamination. Opt for home-cooked meals or foods from trusted sources to ensure food safety and avoid digestive problems.
10. Proper storage of food: Ensure proper storage of perishable foods to prevent spoilage and food contamination. Due to the increased humidity during the rainy season, food can spoil quickly if not stored properly. Use airtight containers to store leftovers, fruits, and vegetables in the refrigerator. This helps to maintain their freshness and prevent the growth of harmful bacteria. Good food storage practices are essential for maintaining food quality and reducing the risk of foodborne illness.

Therefore, keep an eye on your eating and routine to stay in shape and more importantly, to feel fit so that you can live longer at every stage of your life.

(with IANS inputs)