Health & Fitness / Nutrition


We happily welcome the monsoon showers after experiencing the scorching summer heat. But monsoons do bring along certain health risks.
Our body is more susceptible to infections during monsoons as it reduces the immunity power of our body.
Our body constantly gets affected by allergies and infections, so we must keep our body resistant against such diseases by following certain dietary guidelines and taking proper care of our health.
The humidity in the atmosphere is usually high in this season; as a result the body’s digestive capability also goes down.

The following dietary guidelines can help you have a healthy and disease-free monsoon:

1) Eat ample amount of fruits as they help restore energy, improve the immune system and fight harmful free radicals. Favour seasonal fruits as non- seasonal fruits get infested with worms during the monsoons. Apples, bananas, papaya, cherries and pears are best suggested.

2) Have medium to low salt food and avoid salty foods as they are responsible for high blood pressure and water retention.

3) The body’s immunity can be increased by adding a dash of garlic to the soups, stir-fries and curries. Garlic also helps in treating indigestion which may occur frequently during the monsoons.

4) Drink only boiled and purified water to protect yourself from harmful germs. Having plenty of water can keep your body well hydrated.

5) Prefer curd over milk as the nutrients present in curd are easily absorbed by the digestive system. Not only that, but it also helps in absorbing nutrients from other food items that you have eaten. It can also be eaten along with spicy food, as curd cools down and neutralizes the heat that these foods create.
A Taiwanese study even found that curd is helpful in curing H. Pylori infections which is the most common type of stomach infection caused during the monsoons. Curd also has ‘good bacteria’ present in it which strengthens your immune system by fighting against several microorganisms that are present in the body. These properties of curd do not diminish even when it is heated along with curry preparations to add flavour.

6) People prone to skin allergies during monsoons must avoid spicy food. Spicy food raises body temperature and stimulates blood circulation, this leads to allergies and skin irritation. Other problems such as boils, change in skin colour, dullness, rashes, are also some skin-damaging effects that arise in this season.

7) Avoid naturally sour foods like tamarind, tomatoes and lime in your diet as it promotes water retention in the body.

8) Avoid consuming excessive fish, meat, and heavy curries during this season. Nonvegetarians should go for light meat preparations like stew and soups.
The risk of fish being contaminated is high during the monsoons. Numerous pollutants make their way into fish; contaminants of most concern today are mercury, polychlorinated biphenyls (PCBs), dioxins, and pesticide residues. Very high levels of mercury can damage nerves in adults and disrupt the development of the brain and nervous system in a foetus or young child.
The effect of the far lower levels of mercury currently found in fish is controversial. They have been linked to subtle changes in nervous system development and a possible increased risk of cardiovascular diseases.

9) Consuming bitter vegetables like bitter gourd, and bitter herbs like neem, turmeric powder and methi seeds help in preventing infections as they stimulate digestive juices and support food digestion.
Bitter foods help stimulate our taste receptors on the tongue, which subsequently stimulates enzyme production and bile flow. The better your food is digested, the more nutrients you will absorb from your food; it doesn’t matter what you eat, if you can’t absorb it, it won’t be of much benefit to the body.

10) Having a serving of herbal tea with anti-bacterial properties helps to keep you healthy and builds up your resistance to fight infections. These include ginger, pepper, honey, mint and basil leaves. Excessive caffeinated tea dehydrates the body fluids so it must be avoided.

11) Eat steamed salads instead of raw vegetables as they contain active bacteria and viruses that cause bacterial and viral infections.

12) Avoid eating fried items, pre-cut fruits and juices from roadside vendors and stick to high quality and hygienic places

13) Pick your cooking oil smartly – Lighter oils are better and easily digested by the body during the monsoons. Fats like ghee, olive oil and sunflower oil are better than mustard oil, peanut oil, butter etc. as these are heavy and generate heat in the body.

The important point to keep in mind is that you must avoid oily food, street food or foods that are prepared in bulk as there is a possibility that it may upset your stomach. Protecting yourselves from infections and maintaining a good digestive system should be the prime motive during monsoons. So have a safe and happy monsoon!! 😁


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Bharti mandar Godbole
22 June 2020 at 1:35 pm

Good information

22 June 2020 at 5:29 pm

proud to say your just amazing in what ever you do😍

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