The air is thick with anticipation, the sky frequently threatens a downpour, and the sweet scent of petrichor hangs heavy – monsoon season is just around the corner! Although the onset of rains brings relief from the heat, it also heralds a season famous for a rise in viral infections, colds, and the dreaded flu. The changeable temperatures, higher humidity, and soggy conditions are ideal grounds for pathogens to flourish.
But do not let the idea of a monsoon-related sick leave cast a shadow on your excitement! In an exclusive interaction with the editorial team of Onlymyhealth, Dr Bhumesh Tyagi, Consultant, General Medicine and Physician, Shardacare, Health City, Noida, explained that with some simple precautionary measures and intelligent health decisions, you can strengthen your immune system and bask in the wonders of the monsoon without falling prey to seasonal diseases.
Here's your pre-monsoon expert-approved health checklist to avoid viral and flu:
1. Improve Your Immunity Naturally
Your immunity is your first line of defence. Begin boosting it now, before the monsoon season sets in entirely. Here’s a few ways you can do that:
- Stock up on Vitamin C: This incredible vitamin is indispensable for immune health. Add citrus fruits (grapefruit, oranges, lemons), bell peppers, kiwi, strawberries, and broccoli to your daily meals.
- Adopt Zinc-Dense Foods: Zinc is crucial for the formation of immune cells. Lentils, chickpeas, nuts (cashew, almonds), seeds (pumpkin, sesame), and whole grains are good sources.
- Don't Neglect Vitamin D: Usually neglected, Vitamin D helps in developing a strong immune system. Though sunlight is the optimal source, opt for fortified foods or supplements after taking advice from your physician.
- Probiotics for Gut Health: A strong gut goes a long way in creating an effective immune system. Include yoghurt, kefir, and other fermented foods in your diet.
- Hydrate: Though the weather becomes cooler, proper water consumption is essential to drive out toxins and regulate overall body functions. Use boiled and cooled water.
2. Hygiene is Your Best Friend
Germs spread very quickly in the monsoon season. Therefore, keeping yourself well-hydrated is of utmost importance. Here are a few ways Dr Tyagi recommended:
- Frequent Hand Washing: This is something that cannot be emphasised too much. Wash hands extensively with soap and water for 20 seconds minimum, particularly after going outside, before meals, and after sneezing or coughing.
- Sanitise Smartly: Keep an alcohol-based hand sanitiser for situations where soap and water are not accessible.
- Avoid Touching Your Face: Your hands touch multiple surfaces, and then touching your eyes, nose, or mouth gives germs a convenient point of entry.
- Keep Your Surroundings Clean: Clean and disinfect surfaces that are touched frequently at home and in the workplace regularly.
3. Dietary Considerations Before Monsoon
What you eat has an important bearing on your susceptibility to infection. There for incorporate these dietary consideration in your routine:
- Cooked Food is King: Avoid raw or uncooked foods, particularly street food, in the monsoon. Bacteria and viruses grow well in wet environments, and unclean preparation can cause food poisoning and other infections.
- Wash Vegetables and Fruits Thoroughly: Even if you are going to cook them, always wash all the produce under running water thoroughly, particularly leafy greens.
- Choose Warm Food: Soups, broths, and hot meals cooked freshly are not just warm but also keep your body warm and support digestion.
- Avoid Outside Food and Beverages: Avoid ice, cut fruits, and street juices as they could be prepared using contaminated water.
- Herbal Remedies: Add immunity-enhancing herbs and spices such as ginger, garlic, turmeric, black pepper, and holy basil (tulsi) in your food or as herbal teas.
4. Exercise Regularly (Indoors if Needed)
Studies suggest that exercising regularly can help enhance your immune system and overall health. Here’s how you can do that:
- Keep Your Routine Going: If you exercise outdoors, watch out for slippery surfaces and heavy rains. Think of moving to indoor exercises such as yoga, stretching, or gym workouts.
- Don't over-exert: Pay attention to your body and don't overwork, particularly if you're feeling tired or not well.
Bottomline
Monsoon is a great time, and with a bit of preparation and awareness, you can live it to the full without becoming a victim of usual viral and flu ailments. Begin applying these pre-monsoon health tips right now and live the rainy season in good health and spirits!