Gear up for rains

Build your immunity to stay infection-free this season with guidelines from health experts

Were you a hit and rain case during the last monsoon? If yes, this season start gearing up to build your immune system so you are not a victim of deadly waterborne diseases like malaria, dengue, typhoid, cholera, diarrhoea, gastroenteritis, viruses, flu and a host of other illnesses.

Health problems are on the rise every year and can throw you off guard leaving you gloomy, weak and miserable in Nature’s most beautiful season. So instead of being on the receiving end of these life-threatening diseases, lets set you up for a rock solid defence system. Now is the time to prep your immunity before the season begins in full swing. Avoiding a few foods during this season can help you stave off many health problems.

What not to eat...

• Raw leafy greens: Avoid eating raw leafy and green vegetables like cauliflower, broccoli and spinach especially while you are eating out. These veggies house many harmful germs in this weather. If you have to use them in your cooking, then make sure they are thoroughly washed and cooked.
• Peeled or cut fruit: Never eat a peeled fruit or previously cut fruit as flies are carriers of many viruses and infectious diseases. Ensure that you consume fruits immediately after they are cut.
• Say no to seafood: Monsoon is the breeding season for marine life. So avoid eating seafood to steer clear of infections and allergies.
• Outside water: Carry a bottle of filtered boiled water around. If you must drink outside water then make sure it’s from a clean reliable source and the glasses are also washed well and bone dry.

Foods that fight allergies

• Ginger-turmeric tea: The antiseptic and anti-inflammatory properties of ginger and turmeric can strengthen your immune system and keep the sniffles at bay.
• Badaam ka sheera: Enjoy traditional sheera made in pure desi ghee as it is easily digested than dished fried in heavy oils. A tbsp a day is just perfect for a healthy snack.
• Monsoon fruits: Make sure you eat seasonal fruits which contain ascorbic acid (vitamin C) and retinol to keep your immunity high. Eat freshly cut papayas, peaches, pears, plums and bananas to build your stamina.

Along with foods, workouts can also be restrictive. Commuting to the gym or reaching a park could be challenging in this weather because of flooding and traffic jams. So a smart workout at home on your very own floor or a quick run followed by some yoga asanas and stretches in your garden are smarter ways to get enough physical activity. A fun HIIT workout comprising burpees, jumping jacks, on the spot jogging, mountain climber etc could be effective. Make sure you use a firm slip-proof mat to workout on.

Nothing feels better than sitting by your window peacefully sipping a warm cuppa, listening to the pitter-patter of the rains giving off that fresh earthy smell. But monsoons can be enjoyed to the fullest only if you are fit and healthy and your immunity is at its peak to protect you from dreadful diseases. So be healthy and wise this monsoon. Make sure you enjoy the view and are able to smell the wet muddy fragrance feeling fit and healthy without sniffing on tissues or disdainfully from a hospital bed window.

Payal Kothari

(The author is an integrative nutritionist and life coach)

For an infection-free season

Monsoon has come and blessed us with much-needed relief from the burning heat this year. Apart from a never-ending list of ailments, monsoon also restricts our physical activity and in turn causes weight gain. Here are some tips to follow this season and stay healthy:

1. As the weather induces craving for tea and coffee, practising moderation is the key. You don’t always need to avoid caffeine but ensure you do not go beyond three cups a day.

2. Try and ensure that you get whatever little sun exposure you can. With the rare appearance of the sun, the vitamin D levels in the body also tend to go down. So, a run or walk during the day will surely help.

3. The high levels of water pollution during monsoons result in immunity and stomach-related issues, don’t forget to consume fibre-rich foods every day to maintain a clean and healthy gut. Make sure you wash your vegetables well before consumption.

4. If the rains are forcing you to miss your gym workouts and you are bored of the HIIT burpees and mountain climbers, you can try some other fun exercise variations like knee push-ups, tricep dips, glute bridges, split squats, sumo squats, Russian twists and planks to get a full-body workout

5. Ensure that you don’t miss out or compromise on your protein intake irrespective of the season. Protein helps in preserving your muscle mass, building metabolism and has a high satiety index that reduces those mid-evening fried snack cravings.

Trina Roy

(The author is a senior consultant at SQUATS and centre head of SQUATS diet and wellness centre Hyderabad)