Healthy Diet and Nutrition Plan for Rainy Season
The monsoon season brings much-needed respite from the scorching summer heat. However, it also poses unique challenges to our health. As the rain clouds settle, our body's immune system may become more susceptible to various monsoon-related illnesses. Therefore, it is crucial to stay vigilant about our diet and nutrition to stay healthy during this season.
Understanding Monsoon Diseases
The lower immune system and the humid environment are key factors that allow various common monsoon diseases to thrive. These diseases can spread through contaminated water, air, and food. By adopting a healthy diet and following certain tips, you can strengthen your immune system and ward off these illnesses.
Smart Tips for a Healthy Diet in Monsoon
Eat Seasonal Fruits
During the monsoon, certain fruits are particularly beneficial for improving the immune system. Fruits such as apples, jamuns, litchi, plums, cherries, peaches, papayas, and pears are perfect additions to your diet. These fruits are rich in vitamins and antioxidants, which help bolster your immune defense. However, it is advisable to avoid watermelon and muskmelon which can be heavy on the system during the rainy season.
Lower Down Salt Intake
Reducing your salt intake is essential, especially during the monsoon. Salt causes water retention, leading to high blood pressure and bloating. By cutting down on salt, you can avoid additional woes and maintain a healthy body.
Avoid Watery Foods
Foods like buttermilk, lassi, rice, and watermelon may cause swelling and water retention. Therefore, it is best to avoid these during the monsoon to ensure your body stays balanced.
Garlic for Immune Booster
A touch of garlic in your meals can significantly boost your immune system. Garlic contains compounds that fight off viruses and bacteria, making it an excellent addition to your menu.
Curd Over Milk
For those who struggle with dairy products, curd or yogurt is a better option. It helps in preventing the entry of bad bacteria and keeps your gut healthy.
Boil Water
Only consume boiled or purified water. Staying hydrated is crucial during the monsoon, but drinking contaminated water can lead to health issues. Always ensure that your water is clean and safe.
Bitter Vegetables for Infection Prevention
Vegetables like methi, bitter gourd, neem, and turmeric are great additions to your diet. These vegetables help in preventing infections and boosting your immunity against monsoon-related illnesses.
Avoid Spicy Food
Spicy food can increase body temperature and stimulate blood circulation, which can exacerbate allergies. If you are prone to allergies, it is best to avoid spicy dishes and stick to milder options.
Limit Meat Consumption
If you are a non-vegetarian, it is advisable to limit meat consumption during the monsoon. Instead of heavy curry dishes, opt for soups and stews. This reduces the risk of digestive issues and ensures a balanced diet.
Steam Your Salads
Avoid raw salads and steam them before consuming. This makes them more digestible and safer to eat during the monsoon.
Herbal Warm Water for Relief
Those suffering from infections and fever can find relief with a herbal decoction made from ingredients such as ginger, tulsi, and a dash of medicinal spices like cloves, pepper, cinnamon, and cardamom. This warm water can soothe inflammation and ease symptoms.
Avoid Street Food
Lastly, be cautious about street food. Raw or pre-cut fruits, fried food, or any junk food from street vendors should be avoided completely to prevent foodborne illnesses.
By following these tips, you can enjoy the monsoon season without compromising your health. Prioritize a balanced and nutritious diet to keep your immune system strong and ready to fight off any monsoon-related illnesses.