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Stay Healthy during the Monsoon Season by Eating Right

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Published on July 30, 2020. EST READ TIME: 4 minutes

The monsoon season arrived, and you are probably enjoying the pleasant climate and refreshing rains after the blistering heat. Although monsoon is a lovely season that adds liveliness and greenery to the surroundings, it is not the best for your health. The wet and humid surroundings promote the growth of disease-causing microorganisms and increase the incidence of bacterial and viral infections among people of all ages.

Therefore, it is important that you keep your surroundings clean and take good care of your diet to stay healthy and free from ailments stemming from the onset of this season. Additionally, having proper health insurance is essential to ensure you receive the necessary medical care in case of illness during this time. One of the most important monsoon health tips is to consume healthy food and avoid the ones that can compromise your immune system. Read on to learn about the healthy food for the monsoon season that you must include in your diet right away.

Importance of Right Foods During the Monsoon Season

The wet, warm, and humid conditions during the monsoon season are conducive to the growth of different infection-causing microorganisms. Hence, rainy weather increases the incidence of infections among people of all ages, especially those with weak immune systems. While you can't do anything about the rain, what you can do is strengthen your immune system by consuming a healthy diet.

The right foods, such as citrus fruits, nuts, seeds, dairy products, and lean protein, can provide essential nutrients to your body and boost immunity.

Since food hygiene is also an important thing to keep in mind during the monsoon season, it is best to avoid outside foods, especially street fare, and consume warm and freshly prepared meals at home.

Foods You Must Include in Your Monsoon Diet

The body heat increases during the monsoon season and slows down the digestive system. This, in turn, weakens the immune system and makes you prone to different microbial infections. Hence, it is important that you take special care of your diet during the monsoon season and consume foods that are light and easy on the digestive system. It is also wise to avoid foods that can increase your body heat further.

Here's a list of foods you must include in your monsoon diet.

1. Citrus fruits:

This category of fruits, such as oranges, kiwis and lemons, are packed with vitamin C - an important immunity-boosting nutrient. Hence, make sure you include more citrus fruits in your diet to strengthen your immune system and stay safe from infections and other conditions.

2. Gourds:

Vegetables like gourds, such as bottle gourd, bitter gourd and sponge gourd, contain important vitamins, minerals, antioxidants and dietary fibre that help boost immunity. Since these vegetables contain high water content, they are also good for keeping the body hydrated.

3. Nuts and seeds:

Almonds, cashew nuts, walnuts, sunflower seeds, pumpkin seeds, and other nuts and seeds can provide important vitamins, minerals, fibre and healthy fats to your body and improve immunity. Hence, consuming a handful of nuts every day can help promote your overall health and keep away infections.

4. Turmeric:

The anti-inflammatory properties of turmeric can boost immunity and help your body fight infections and other conditions. Turmeric can also improve your body's antibody response and help it defend itself against viruses, bacteria and other harmful microorganisms. You can add a pinch of turmeric to your foods, milk or warm water and consume it every day.

5. Garlic:

Incorporating garlic into your diet is a good way to boost immune system function and ward off infections. Garlic contains a compound called Allicin which reportedly enhances the disease-fighting response of the white blood cells in the body. This helps your body resist viruses and other harmful microorganisms.

6. Berries:

Packed with antioxidants, berries can help fight free radical damage and boost immunity. Hence, adding some blueberries, strawberries, raspberries and other berries to your diet can help promote your overall health during the monsoon season.

7. Yoghurt:

This can provide important probiotics to your body and promote your gut health. The good bacteria in the gut can support healthy immune system function and keep you safe from microbial infections.

8. Green tea:

Loaded with powerful antioxidants called flavonoids and epigallocatechin gallate (EGCG), green tea is a healthy beverage that can help fight infections and other health issues related to the monsoons. EGCG also exhibits anti-viral and anti-inflammatory properties. Hence, sipping a cup or two of green tea every day can help your body fight free radical damage, microbial infections and other conditions.

9. Poultry:

Chicken, turkey and other poultry provide vitamin B6 to the body, an essential nutrient that supports the formation of red blood cells. This is the reason chicken soup helps relieve symptoms of cold and flu. Consuming stock or broth prepared by boiling chicken bones can also provide vital nutrients to the body, support gut health, and boost immunity.

Foods to Avoid During the Monsoon Season

There are certain foods that can weaken your body's immune response and make you vulnerable to infections. Hence, it is best to avoid such foods, especially during the monsoon when your immune system is compromised, and microbial infections are at their peak.

Some foods to avoid during the monsoon season are listed below.

1. Mushrooms:

As mushrooms grow in damp soil and support bacterial growth, consuming them can increase your risk of bacterial infections, more so during the monsoon season.

2. Leafy greens:

Although leafy greens are packed with important nutrients, they are not ideal for the monsoon season. Damp weather and humidity promote bacterial and fungal growth in these vegetables and cause infections. So, you must avoid leafy greens altogether or clean and cook them thoroughly to kill the microorganisms present in them.

3. Raw foods:

These foods, such as ready-to-eat salads, can contain bacteria, viruses and other pathogens and cause infections.

4. Fried foods:

Although fried foods are widely consumed during the monsoon, they are not good for your gastrointestinal health. These foods can cause bloating, indigestion, upset stomach and other digestive issues. Irritable bowel syndrome and poor digestion can weaken the immune system and cause infections.

5. Sour foods:

These foods, such as tamarind and pickles, can irritate your throat and cause cough and fever. Such foods may also increase water retention in the body and make you feel bloated.

Planning for the Monsoon Effect

The following are some tips to plan for the monsoon season.

1. Drink boiled and clean water:

Water-borne infections are common during the monsoon. Hence, make sure you drink boiled and filtered water at home and outdoors. Remember to carry a bottle of water with you when stepping out. Most importantly, stay hydrated at all times for better metabolism, digestion and immune system function.

2. Increase vitamin C intake:

Include vitamin C-rich foods in your diet to strengthen the immune system and ward off health conditions. Some healthy options are oranges, kiwis, lemons, sprouts, berries, dried nuts and seeds, and green vegetables.

3. Remove stagnant water:

As stagnant water can promote the growth of bacteria, viruses and other disease-causing pathogens, it is vital to keep your surroundings clean. Mosquitoes also breed in stagnant water and can cause some severe conditions, such as dengue and chikungunya. Remove any stagnant water at the earliest.

4. Take care of your food hygiene:

The following are some important food hygiene tips you must follow throughout the year, especially during the monsoons.

• Wash fruits and vegetables with warm water before consuming them.

• If you are eating outdoors, choose eateries that serve freshly cooked foods.

• Clean your hands well with water and soap before eating.

• Avoid cold and stale food.

• Cook vegetables thoroughly and heat them before eating.

• Stay away from junk, fried, and oily food.

5. Follow healthy lifestyle habits:

This can improve immune system function and your overall well-being. Some important lifestyle habits to follow on a regular basis include.

• Getting 7-8 hours of restful sleep at night

• Exercising regularly

• Practising yoga and meditation

• Including nutritious foods in your diet

6. Buy health insurance:

Investing in medical insurance for yourself and your loved ones for financial help during medical emergencies is always wise. Insurance companies in India offer different plans, such as individual health insurance, family health insurance and senior citizens health insurance, so you can check the options online and even purchase your chosen policy from the comfort of your office or home. In case there is a medical emergency, the insurer will cover a chunk of your treatment bills and save you from financial setbacks.

Conclusion

To sum up, what you eat during the monsoon season can make a huge difference to your health and overall well-being. Hence, make sure you choose healthy food for the monsoon season to stay safe from infections and other ailments. Also, keep our monsoon health tips in mind to strengthen your immune system and enjoy good health not only in the monsoon season but throughout the year.

Disclaimer: The above information is for illustrative purposes only. For more details, please refer to the policy wordings and prospectus before concluding the sales.

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