Optimal Food Choices for Monsoon: Medical Expert Unveils Key Elements for a Healthy Diet During Rainy Season
Monsoon Health Hacks: Boost Your Immune System the Holistic Way
Monsoon may bring relief from the summer heat, but it also ushers in a slew of health challenges. It's crucial to strengthen your immunity in a holistic manner to tackle the increased risk of infections. Dr. Narendra K Shetty, Chief Wellness Officer at Kshemavana Naturopathy and Yoga Centre, explains the importance of a monsoon diet in improving your health during the rainy season.
According to Dr. Shetty, the change in weather can lead to slowed digestion, adjustments in metabolism, and increased immunity maintenance requirements. Therefore, dietary habits need to adapt to these changes. Eating in rhythm with the monsoon rains means selecting foods that are warm, gut-friendly, immune-boosting, and safe.
Here's your go-to guide for a monsoon-friendly diet:
1. Opt for Seasonal and Local Fruits
Choose peeled fruits or thoroughly wash local fruits to minimize microbial contamination. Include fruits like apples, bananas, and other seasonal produce. These fruits are rich in essential vitamins and antioxidants that support immunity throughout the monsoon season.
2. Go for Cooked, Warm, and Fresh Foods
High humidity can dampen the digestive fire, slowing down enzyme secretion in the intestines. To keep your digestive system healthy, opt for steamed, sautéed, and lightly flavored home-cooked meals, such as soups, stews, steamed vegetables, and grains. Avoid consuming highly refrigerated or leftover foods, and try to avoid cold drinks and salads unless thoroughly cleaned and freshly prepared.
3. Embrace Immunity-Boosting Spices and Herbs
Indian spices like turmeric, ginger, cardamom, black pepper, cinnamon, and nutmeg are packed with bioactive molecules that have antiviral, antibacterial, antifungal, and anti-inflammatory effects. These spices boost immunity, reduce inflammation, and support gastrointestinal health. Add them to your soups, teas, or even spiced water for a healthier and more flavorful monsoon diet.
4. Keep Yourself Hydrated
Water sources during the monsoon may get contaminated with runoff, sewage, and industrial effluents, increasing the likelihood of waterborne illnesses. Drink filtered or boiled water to stay safe, and try to avoid unsanitary restaurants and street vendors. Carry your own water bottle when venturing outdoors, and add natural spices and herbs like cumin, tulsi, lemon, and honey to your water for added therapy value.
5. Support Your Gut
Approximately 70% of the immune system resides within the gut. A healthy gut microbiome can facilitate food uptake, detoxify toxins, and prevent diseases. Incorporate probiotics like curd, yogurt, and buttermilk into your diet, and consume prebiotic fiber-rich foods like onions, garlic, bananas, and oats. These foods help maintain a healthy gut flora that supports immunity and digestive health.
6. Avoid Harmful Foods and Habits
Avoid consuming street food and fried snacks, as they may expose you to dirty air, water, and oil that can concentrate free radicals. Try to limit over-spiced foods, as they can irritate the stomach lining and interfere with digestion. Reduce excessive salt consumption, as it contributes to water retention and increased blood pressure.
By following these simple guidelines, you can ensure a healthier, stronger immune system during the monsoon season. Remember to consult with a healthcare professional if you have any questions about your unique needs or concerns. Stay monsoon-smart and enjoy the rainy season!
Sources:
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- Incorporating spices like turmeric, ginger, cardamom, black pepper, cinnamon, and nutmeg, which are common in Indian cuisine, can boost immunity, reduce inflammation, and support gastrointestinal health during the monsoon season.
- To maintain a healthy gut microbiome and support immune system functioning, it's essential to consume probiotics like curd, yogurt, and buttermilk, as well as prebiotic fiber-rich foods like onions, garlic, bananas, and oats.
- For fitness and exercise enthusiasts, follow a monsoon-friendly health-and-wellness program that includes yoga, meditation, and light workouts to ensure overall wellbeing and immunity enhancement during the season.
- To further boost your immunity, consider adding nutrient-dense, immune-boosting foods like almonds, walnuts, berries, spinach, broccoli, and sweet potatoes to your diet, while minimizing consumption of processed foods and sugars. Additionally, staying hydrated by drinking filtered or boiled water can help fight off infections and maintain overall health during the monsoon season.
