The sweltering summer heat is almost over as the monsoon season arrives, but be warned that excessive rain increases the danger of waterborne illnesses and diseases because it creates stagnant water and humidity. It is therefore crucial to have a well-balanced diet that contains items that enhance immunity to help prevent monsoon-related illnesses in order to ward off waterborne diseases.
1. Seasonal Fruits and Vegetables:
Dr. Rajeshwari Panda, choose seasonal foods like fenugreek, bitter gourd, and snake gourd as well as seasonal fruits like peaches, plums, and cherries during the monsoon season. These produce items are brimming with vital vitamins and minerals that strengthen immunity and aid in the prevention of infections.
2. Ginger:
Dr. Rajeshwari Panda, ginger is well known for having antiviral and antibacterial qualities. Including it in your regular meals, raw or cooked, will help protect you further from typical monsoon illnesses like the flu, coughs, and colds.
3. Consume Probiotic-Rich Foods:
“The stomach is strengthened and digestion is aided by probiotics, which is important for immunity overall. During the monsoon, probiotics found in yoghurt, buttermilk, and kefir are great for preventing gastrointestinal infections, explains the speaker.
4. Hydrate with Herbal Teas and Soups:
She explained that warm herbal soups and teas aid in detoxification in addition to keeping you hydrated.
the physique. Choose warm, naturally immune-boosting foods like vegetable broth soups, tulsi tea, or ginger tea.
5. Choose Foods Rich in Vitamin C:
Dr. Rajeshwari Panda, vitamin C is necessary for a strong immune system. Due to their high vitamin C and antioxidant content, citrus fruits such as oranges, lemons, and Indian gooseberries (amla) should be a part of your diet.
6. Avoid Street Food and Opt for Homemade Meals:
Dr. Rajeshwari Panda, waterborne illnesses brought on by tainted food and water are common during the monsoon. Choose home-cooked, freshly cooked meals produced with clean ingredients and water instead than eating food from the street.
7. Stay Hydrated with Filtered Water:
“Proper hydration is crucial during the monsoon to flush out toxins and maintain bodily functions. Drink filtered or boiled water to avoid waterborne diseases like cholera and typhoid,”, explains Dr. Panda.
8. Include Herbs and Spices like Turmeric:
“Turmeric has powerful anti-inflammatory and antiseptic properties. Incorporate it into your curries, soups, and teas to boost your immunity and protect against infections,” she explained
9. Eat Light and Fresh:
During the monsoon, heavy, fatty foods are more difficult to digest and may cause stomach problems. Therefore, Dr. Panda advised choosing light, fresh meals that are easy on the stomach and rich in vital nutrients.
10. Maintain Good Hygiene Practices:
It’s essential to maintain proper hygiene habits in addition to eating a balanced diet. To stop the transmission of illnesses, wash fruits and vegetables well, sanitise cooking surfaces, and wash your hands frequently.
Herbal Drinks for Monsoon:
1. Tulsi Ginger Tea:
Ingredients: water, grated ginger, and fresh tulsi leaves.
Preparation: Bring water to a boil, then stir in grated ginger and tulsi leaves. After 5 to 10 minutes of steeping, strain, and enjoy warm.
2. Turmeric Golden Milk:
Ingredients: Turmeric powder, milk (dairy or plant-based), and optional honey.
To prepare, heat the milk and add honey and turmeric powder to taste. Warm up a drink before going to bed.
3. Ajwain Water:
Ingredients: water and ajwain seeds.
Ajwain seeds should be gently roasted, crushed, and steeped in warm water. After straining, sip.
4. Amla Juice:
Ingredients: Water, fresh amla fruit, and optional honey.
Method of preparation: blend fresh amla fruit with water, filter, and drink, adding honey if preferred.
