Stay Healthy In Monsoon

By Nutrition Expert – Trupti Gurav,Mumbai

Monsoon is the season when the food becomes really poisonous and this season you would like to consume something tasty and spicy. Normally people have such food stuffs from the streets. But, this is the most wrong decision they take during this season.

The water borne and air borne diseases takes its extreme turn during this season. They are the cause of different viral, bacterial and fungal infections affecting the skin, respiratory system and digestive system. Common diseases like cough cold, fever, diarrhea, and indigestion are constantly troubling the people.  

The immune and digestive system is highly affected by the dampness and humidity of the weather. This situation requires a change in the living style as well in the type of food eaten. The body can be kept healthy by eating the right kind of food during monsoons.

Healthy Diet Tips for Rainy Season: [1][2]

Exercise regularly
Regular exercise must be incorporated in your day-to-day routine to stay fit and healthy. Since you cannot venture out during the rains for your morning walk, it is advisable to exercise at home. You can try practicing Pilates or yoga or simply indulge in some free-hand exercises at home.

Seasonal fruits & bitter veggies are good
A variety of seasonal fruits like pomegranates, plums, litchis, pears and vegetables like carrots, radish and fenugreek etc should form a part of your diet. But do not have watermelon or mangoes during this season. Consumption of bitter vegetables like karela (bitter gourd) and bitter herbs like neem and haldi (turmeric) contain antioxidants and medicinal properties that prevent you from infections.

Avoid salt

Lower down the salt intake as it causes water retention and high blood pressure which may cause additional problems in the rainy season.

Avoid foods with high water content

In the monsoon, it’s best to avoid foods, with high water content such as cucumber, watermelon, tomato, and muskmelon as they can cause swelling in the body. Increase your intake of drying foods such as corn, brown rice, chick pea, potato, and oats. Sour foods such as tamarind and lime also increase water retention and are best avoided this season.


A hint of garlic here and there in your food will help in improving your immune system.


Sesame, peanut, and mustard oil can invite infections thus prefer to use corn oil or light oil.

Include anti-inflammatory foods

Anti-inflammatory foods help your body fight oxidative decay and slow down the process of aging. In the rainy season, when chances of falling sick are high, you need to eat lots of these foods to keep your immunity levels strong. This category includes berries, green leafy vegetables, beetroot, walnuts, turmeric, and coconut oil. These foods will help you ward off infection, gastrointestinal diseases, thyroid problems, and heart disease.

Control intake of spicy foods

Most monsoon delicacies are laden with generous amounts of chilli, peppers, and ginger. Add lots of oil to the recipe and you might be in for a tummy catastrophe. Spicy foods are alright if you’re habituated to them daily, however, they are known to increase susceptibility to many skin allergies. Avoid too many spicy foods or snacks if you have a weak stomach or you might suffer from skin rash or piles.

Stay away from dairy products

Milkshakes, masala milk, chaas, and even falooda from the street-vendor or a restaurant can make you prey to water-borne diseases.

Milk spoils easily in the fluctuating hot and cold temperatures of the rainy season. If you must have dairy products, have some yoghurt or a packaged ice-cream. An excessive consumption of dairy products is known to cause thyroid problems and gas, so they are best eaten in limits.

Sleep well

A good night’s sleep is important for a healthy immunity. Missing sleep or sleeping for less than six hours a day can put you at a sleep debt, thus making you feel tired and fatigued. It makes your body weak and more prone to catching infections and viral fever.

Shower immediately after getting wet
If you’ve got wet in the rain, go for a shower to protect yourself from infections.” Also, avoid entering an air-conditioned room with wet hair and damp clothes to prevent you from a viral fever or cold and cough.

Some Do’s and Don’ts [3]

  • Cooked food must be refrigerated as doom as possible after cooking. Leftover food should be kept covered and must be consumed soon.
  • Large quantity of fruits and vegetables should not be stored in the fridge and they tend to rot in a day or two.
  • Take care about the protein mineral rich food in monsoon.
  • Deep oil fried items are tempting in this monsoon .So avoid to take them regularly.
  • Take the Moderately hot food instead of cool and too hot food.
  • Choose grilled sandwiches instead of cold ones.
  • Opt for hot foods like soup and cooked meals instead of cold and raw foods.
  • Wash your hands while you handle the food items.
  • Keep chopping blocks and worktops scrupulously clean.
  • Keep food items in hygienic dry places. Not store the drinks with food items
  • Cover all seeds and grains with anti-bacterial and antifungal properties during the monsoon. At the same time make sure to wash them well before consuming to avoid flatulence and discomfort.
  • Meat should not be stored in the fridge above other foods so that it does not drip.
  • Foods should not sit in the room without the lid as it attracts bugs.

Homemade remedies [4]

  • If you are having cold and cough, boil water with dry ginger for immediate relief.
  • Wheat, barley, horse gram and green leafy vegetables should be consumed during the monsoons to stay healthy.
  • In case you have a sore throat or throat pain, gargle with lukewarm saline water.
  • Boil tulsi, ginger and honey and drink the juice to treat viral fever.
  • Increase your intake of vitamin C to help build resistance against infections and diseases.
  • In case you derive any skin infections, boil neem leaves in water and take a bath with it.

All these diet and nutritional tips along with timely preventive health checkup with your physician will help you to safeguard your health from the common monsoon diseases and enjoy the rainy season to the fullest.



Leave a Reply

%d bloggers like this: