STAY HEALTHY THIS MONSOON

The monsoon is always welcome after the scorching summer heat. But monsoon is also the time our body’s immunity and digestive capability is at its weakest making us susceptible to many diseases which are commonly associated with this season. The diet we therefore follow during the monsoons should be healthy to keep our body resistant against diseases by improving our immunity.

Diet tips:

1. Take care that you eat a balanced and protein rich diet.
2. Fried snacks like pakoras seem really tempting in the monsoons but keep it in moderation.
3.  Choose grilled instead of cold sandwiches.
4. Opt for hot cooked meals instead of cold and raw foods.
5. Separate raw and cooked food both when preparing and storing.
6. Meat should not be stored in the fridge above other foods so that it does not drip. 
7.  Refrigerate leftover foods immediately.
8. Keep kitchen work area scrupulously clean.
9. Keep your hands clean when handling foods.
10. Foods should not sit in the room without the lid as it attracts bugs.
11. Discard foods that are discoloured, moldy or decayed. Take care to see that foods from cans or packets that are leaking or bulging should be thrown.
12.  Cover all seeds and grains with anti-bacterial and anti-fungal properties during the monsoon. At the same time make sure to wash them well before consuming.
13.  Avoid fresh fruits, which have been pre – cut or peeled and kept in the open.
14. Diseases in the season of rain are mostly water-borne; you need to be particularly careful with the water that you drink or the ice you use.
15.  Don’t drink beverages made only with treated boiled water.
16. Maintain the general hygiene while eating out and definitely avoid roadside vendors (pakoras, ice-candy, sugarcane juice, pani-puri) as very few people have the high immunity to handle the bacterial overload at such places.
17. Wash all green vegetables thoroughly as a lot of worms and insects are hidden in the leafy vegetables.
18. Use clean eggs with intact shells. Avoid raw eggs.

Food health:

1. Avoid heavy, salty food as it promotes water retention and bloating. It is better to have medium to low salt food.
2. Eat light foods like vegetables, fruits and cereals.
3. Avoid too much of meat or fish. Avoid raw seafood and shellfish.
4. Avoid fried foods as they decrease the digestive efficiency. One can enjoy grilled, tandoori foods which need minimum oil/butter.
5. Eat foods like makka (corn), chana (chickpea), besan (gram flour), jow (oats), rice and wheat.
6. Avoid heavy oils like mustard oil, peanut oil, sesame oil and use oils like rice bran, light corn oil, or light oils like olive oils.
7. Avoid raw salads or choose warm/steamed salads as there are many infectious organisms in this season.
8. Hot vegetable soups are healthy this season.
9. Avoid foods which are very sour like tamarind (imli), chutneys and pickles as they promote water retention.
10. Avoid consuming dairy foods like paneer, raita etc outside at a street vendor.
11. Have only pasteurized dairy products.
12. Consume a lot of bitter vegetables like karela (bitter gourd) and bitter herbs like neem (basil), methi (fenugreek) seeds, haldi (turmeric) as they have antinfective properties.
13. Amla and citrus fruits contain lots of Vitamin C and good for taking your immunity level up.
14. Drinking boiled and cooled water mixed with little honey helps boost the immunity.
15. Adding dry ginger or fresh ginger to tea or a ginger-ale can help avoid colds.
16. Fruits like pears, peaches, plums, papayas and bananas are available in plenty and are tasty too. Wash well before consuming. Nuts and seeds too can be had in small quantities.

Other tips:

1. Indulge in light exercises like walking, yoga or stretching. 
2. Having a body massage once a week can help you pump up that immunity and digestive ability. 

These guidelines are for a healthy monsoon! So remember - enjoy the rains and keep it safe at the same time.