How to stay healthy this monsoon?

As the monsoon season arrives, the scorching summer heat finally takes a backseat. The increase in moisture levels and unpredictable weather conditions can result in various health problems and diseases. One should take good care of oneself in order to stay healthy and safe this monsoon. In order to strengthen immunity this monsoon season, here are some essential steps to keep in mind.

Common monsoon illnesses:

• Dengue

One of the most common diseases in the monsoon is dengue, which is transmitted through infected Aedes mosquitoes. This fever is common during the monsoon, as the rainy conditions create a perfect environment for the mosquitoes to breed. Dengue can range from normal cold and coughs to life threatening hemorrhagic fever. Some symptoms of dengue include fever, headache, and mild bleeding from the nose. There is no medicine to directly treat dengue, so doctors usually suggest good care of yourself and resting well. One should drink plenty of fluids and seek medical attention if symptoms worsen.

• Malaria

Monsoon often brings a surge in malaria cases as the damp conditions make a favorable condition for the mosquitoes to breed. This fever is transmitted through infected female Anopheles mosquitoes. It is quite similar to dengue as this disease is most common in the monsoon season. Symptoms of malaria include sweating, fever, fatigue and muscle pain. Anti-malarial drugs should be consumed to completely wipe out the parasites. Artemisinin-based combination therapies (ATC’s) and chloroquine are common drugs to treat malaria. One should stay hydrated and take medical support to track and recover faster. This monsoon one should protect exposed skin from insect repellent and avoid standing near stagnant water, as it serves as a breeding ground for mosquitoes.

• Typhoid

This fever is a bacterial infection which is caused by salmonella typhi, it is transmitted through contaminated food and water. It is most common in the developing countries like India and Bangladesh in the monsoon season. If not treated on time it can lead to serious health issues and can also cause death.  Symptoms include fever that lasts for weeks, tiredness, persistent headaches and rashes. The foundation of effective healing is taking anti-biotics and taking medical advisory. One should eat foods that are easy to digest and avoid fast foods. In order to prevent such diseases proper hygiene should be maintained. Clean purified water and proper cooked meals should only be consumed. Vaccination can help make the recovery faster and smoother.

• Cholera

Cholera is marked by extreme diarrhea. It is a bacterial disease caused by Vibrio cholerae. Cholera is transmitted through contaminated food and water. It’s a matter of concern in some areas where there is poor sanitation and no access to purified water. It can cause severe dehydration and in some cases can also lead to death if not treated. Some symptoms include vomiting, increased heart rate and muscle cramps. Cholera should be treated by drinking several fluids and taking medical advisory. One should drink oral-rehydration solutions (ORS) to replace the lost electrolytes. Doxycycline and azithromycin are some of the anti-biotics prescribed by the doctors to fight cholera. In order to prevent this disease, one should maintain proper hygiene and only drink purified clean water.

Food safety and hydration

One should follow certain safety measures in order to stay safe and healthy this monsoon:

• Wash all fruits and vegetables:

One should wash fruits, vegetables and meat with clean water  to remove the harmful bacteria and dust. It is advised to consume it as soon as it is cooked and should not be left outside to avoid any contamination.

• Keep kitchen clean

Maintaining proper hygiene is essential to avoid harmful diseases. Sanitize all surfaces in order to eliminate harmful bacteria. Keeping the utensils clean is also important to maintain proper hygiene.

• Maintain personal hygiene

Maintaining cleanliness in your personal space and around you is important. Practicing good personal hygiene is essential for well-being and health. It can also help prevent illnesses like food poisoning.

• Cook Food Thoroughly

Ensure all food, particularly meat, poultry, and seafood, is cooked to its proper internal temperature. Consume freshly prepared meals. Leftovers should be refrigerated promptly in airtight containers and reheated thoroughly before consumption.

• Ensure Safe Water Consumption

Always drink boiled, filtered, or bottled water. If boiling, ensure it comes to a rolling boil for at least one minute to kill most pathogens. Avoid ice from unknown sources, especially from street vendors.

• Mind Dairy Products

Dairy items are highly prone to spoilage in humid conditions. Ensure milk and milk-based products are pasteurized and stored correctly. Check expiry dates diligently.

Immunity-boosting ingredients   

A strong immune system is body's natural defence against illnesses and infections. While no single "magic bullet" ingredient can guarantee perfect immunity, incorporating a variety of nutrient-rich foods into your diet can significantly support and enhance its function. Here are some key immunity-boosting ingredients and why they're beneficial:

• Vitamin C Rich Foods:

Citrus Fruits (Oranges, Lemons, Grapefruits): These are the most well-known sources of Vitamin C, a powerful antioxidant that helps stimulate the production of white blood cells, which are crucial for fighting infections.

Bell Peppers: Surprisingly, red bell peppers often contain even more Vitamin C than citrus fruits.

Strawberries, Kiwi, Papaya, Broccoli, Spinach: These are also excellent sources of Vitamin C and other beneficial compounds. Vitamin C also aids in protecting cells from damage caused by free radicals.

• Zinc-Containing Foods:

Meat and Poultry (Beef, Chicken, Turkey): Zinc is vital for the development and function of immune cells.

Oysters: Oysters are particularly high in zinc and are known to support immune responses.

Legumes, Nuts, Seeds: These offer plant-based sources of zinc. Zinc plays a critical role in wound healing and overall immune cell activity.

• Vitamin D Sources

Fatty Fish: Fishes such as Mackerel, Salmon and Tuna are among the few natural dietary sources of Vitamin D.

Eggs: Egg yolks are also source of vitamin D

Fortified Foods: A number of dairy and plant-based milk alternatives are fortified with Vitamin D. Sunlight exposure is also a primary way the body produces Vitamin D.

• Antioxidant Powerhouses:

There are a number of ingredients which act as antioxidant powerhouses, some of them are as listed below:

Garlic, Turmeric, Ginger, Berries, Green Tea, and Dark chocolate

• Probiotic Rich Foods:

Fermented foods such as yogurt, kefir, sauerkraut and kimchi introduce beneficial bacteria (probiotics) to your gut.

Indoor workouts and mindfulness

Indoor workouts offer a unique opportunity to integrate mindfulness, transforming a mere physical activity into a holistic practice for both body and mind. Unlike outdoor environments that can introduce various external distractions, a controlled indoor setting allows for a deeper focus on internal sensations. This deliberate awareness, a core principle of mindfulness, not only enhances the effectiveness of your exercise by improving muscle recruitment and form, but also acts as a powerful stress reducer, helping to quiet the mental chatter and promote a sense of calm and presence during and after your session.

Conclusion

Navigating the monsoon season doesn't have to mean succumbing to its common ailments. By proactively adopting mindful practices around food safety and hydration, one can significantly reduce the risk of contamination and dehydration, both of which are amplified during these humid months. Furthermore, consciously incorporating immunity-boosting ingredients into the diet provides one’s body with the essential nutrients needed to build a strong defence system. Finally, embracing indoor workouts alongside mindfulness not only keeps one physically active but also nurtures mental well-being. Together, these practices form a comprehensive approach to staying healthy, vibrant, and resilient throughout the monsoon season.

Author:

Sidra Patel

Nutritionist & Lifestyle Consultant

Founder: Eating Smart with Sidra Patel

www.eatingsmart.in