MIDDAY EXPLAINS: Why is nutrition important during the monsoon season? Mumbai nutritionists tell you how to boost immunity

The monsoon season is underway with occasional showers that are making every Mumbaikar happy. However, the rains bring with them different kinds of sicknesses and they cannot be taken for granted, as it can often lead to something worse. Even as we deal with these illnesses, food and nutrition are the two pillars our immunity rests on during this time of the year. Nutrition plays a very important role during season change; it is a vital factor that determines the health of a person. Varsha Gorey, clinical nutritionist at Apollo Hospitals in Navi Mumbai, sheds light, "Nutrition plays a very important role during season change.

It is a vital factor that determines the health of a person. Be prepared for the monsoon as this season increases humidity and varying temperatures which are known to cause more infections and digestion complications."

Even though gastroenteritis, typhoid, dysentery, leptospirosis along with fever, cold and cough take over almost immediately, avoiding timely attention can lead to worsening health. "The monsoon season affects one's nutrition needs by increasing the demand for immune-boosting nutrients to combat the heightened risk of infections and illnesses. The damp and humid weather creates an environment conducive to the spread of waterborne and airborne diseases, making it essential to focus on a diet rich in vitamins, minerals, and antioxidants," Gorey adds.

With the monsoons here and sicknesses on the rise, mid-day.com spoke to Gorey and Sweedal Trinidade, chief dietician, P. D. Hinduja Hospital & MRC to dissect the importance of nutrition during the rainy season. They not only stress the simple steps that people can take to ensure eating a nutritious diet but also share steps on how to carry it out over the next few months.

What is the importance of nutrition during the monsoon season?

Trinidade: After a scorching heatwave, monsoons are a relief but along with playing in the rain and enjoying hot tea with bhajia, there are other challenges posed while maintaining optimal health status:

Risk of infection: Season change increases the risk of waterborne infection, and rather than falling prey to tempting snacky items a well-balanced diet consistently helps to keep your immune system strong and prevent communicable and non-communicable diseases.

Digestive health: A healthy digestive system results in good gut health enabling maximum absorption of nutrients to help maintain the best nutrition status, enhance immunity and prevent communicable and non-communicable diseases.

Energy levels: Monsoon weather calls for additional care to protect oneself from rain and harsh weather at times diet rich in proteins and antioxidants helps keep energy levels high and deal with fatigue and low energy.

Hydration: Increased frequency of urination may discourage one from drinking adequate water or relying simply on warm beverages but hydration with plain water facilitates good digestion and maintains good energy levels too.

Gorey: Nutrition plays a very important role during season change. It is a vital factor that determines the health of a person. Be prepared for the monsoon as this season increases humidity and varying temperatures which are known to cause more infections and digestion complications. A balanced diet of food that is taken in the right proportion and the right season has a lot of benefits such as enhancing the body's immunity and improving digestion.

What are some of the simplest ways to follow nutrition practices during monsoon?

Trinidade: Here are some simple ways to follow nutrition practices during monsoon:

1. Stay hydrated: Drink plenty of clean water and consume antioxidants-rich hydrating foods like watermelon, muskmelon, cucumbers, and coconut water along with seasonal produce.
2. Include immunity-boosting foods: Do not underestimate the power of gourd vegetables, eat thick-skinned fruits like banana, melons, and sweet lime that are not only high in antioxidants but less prone to disease spread. Vegetables like leafy greens, and thin-skinned fruits should be washed thoroughly. Lastly include nuts and seeds to get your dose of omega 3 and boost your immune system.
3. Balanced meals: Choose light, balanced meals like dal-rice, vegetable soup or stew, or khichdi to prevent digestive issues.
4. Avoid junk, spicy and oily foods: Avoid junk, fried foods, heavy curries, and rich desserts to prevent digestive issues
5. Pre-probiotics: Include pre-probiotic-rich foods like home-set curd, kefir, buttermilk, and fermented foods to support gut health.
6. Include well-cooked foods: Avoid foods that are raw or partially uncooked. In the case of fruits and salads, consume them immediately after cutting and do not store them to prevent contamination and foodborne illnesses.
7. Include warm beverages: Include warm soups, and beverages like drinks like tea, coffee, or ginger tea to help keep your body warm.
   
   Gorey: Following good nutrition practices during the monsoon season can be simple and effective with a few mindful steps. Take a nutrition-rich balanced diet, and start by incorporating different coloured fruits and vegetables which are abundant in vitamins and antioxidants. Opt for home-cooked meals over street food to minimise the risk of infections. Maintain good hygiene before eating or cooking food. Cooking with ingredients like garlic, ginger, and turmeric can enhance the immune-boosting properties of your dishes. Adequate hydration and proper hygiene practices, such as washing hands and food items thoroughly, are also crucial.

Does the nutrition of a person depend on the age group? Which age groups are most affected during monsoon with sickness?

Trinidade: Nutrition needs are based on Recommended Dietary Allowances (RDA), however, during monsoons, the following age groups are more susceptible to sickness:

Paediatric population: Children and infants, as their immune system is in the developing stage.

Geriatric population: Adults, as immunity weakens with age.

Physiological conditions: Pregnant women are more vulnerable, as their immune system is compromised.

Immunocompromised individuals: People with chronic illnesses or compromised immunity, as they are more prone to infections.

Gorey: Yes, the nutritional needs of a person vary significantly based on their age group, and certain age groups are more susceptible to illnesses during the monsoon season. Children and the elderly are particularly vulnerable due to their developing and often weaker immune systems, respectively.

Also read: Monsoon brings surge in dengue cases: Doctors advise caution, early detection

Children need a diet rich in essential vitamins and minerals to support their growth and bolster their immunity. Elderly individuals, on the other hand, require nutrient-dense foods that can aid in maintaining their immune function and overall health. By tailoring nutrition to meet the specific needs of these age groups, you can help mitigate the risks of monsoon-related illnesses and promote better health outcomes.

Does the nutrition of a person change if he is prone to sicknesses during monsoon?
Trinidade: Individuals prone to sickness have compromised immune status and may have increased nutrition needs. One may need immune-boosting foods.

1. Immune-boosting foods: Include foods rich in antioxidants, vitamins C and E, and beta-carotene, like fruits, vegetables, nuts, and seeds.
2. Balanced diet: Include balanced meals like curd-khichdi, dal-rice, and freshly prepared vegetable soup to improve and maintain good digestion.
3. Probiotics: A good balance of pre and probiotics not only improves digestion but also optimises the absorption of nutrients thereby boosting immunity.
4. Good hydration: Adequate water intake, warm beverages and fruits with high water content like watermelon, cucumbers, and coconut water ensure adequate hydration status.
5. Minerals and vitamins: The inclusion of electrolyte-rich foods like bananas (potassium), nuts, seeds and green vegetables (magnesium and zinc) improves electrolyte balance.
6. Ginger and turmeric: Consume ginger and turmeric in food or tea form to gain benefits from the anti-inflammatory and immune-boosting properties.
7. Vitamin C-rich foods: Vitamin C intake through foods like citrus fruits, bell peppers, and leafy greens helps to build immunity.
8. Omega-3 rich foods: Include omega-3 fatty acid-rich foods like fatty fish, flaxseeds and walnuts to reduce inflammation.

Gorey: Those who are immunocompromised, are at the most risk of falling ill. Cold, cough, fever and other problems are related to the upper respiratory tract. Followed by abdominal issues like diarrhoea. These are majorly waterborne diseases. If a person is prone to sickness during the monsoon, their nutritional needs may require specific adjustments to enhance their immune defences. Such individuals should focus on a diet rich in immune-boosting nutrients like vitamin C, vitamin D, zinc, and antioxidants.

Incorporating plenty of fresh fruits, vegetables, nuts, and seeds can help fortify the immune system. Foods with natural antibacterial and antiviral properties, such as garlic, ginger, and turmeric, should also be included in daily meals. Probiotics like yogurt and fermented foods can support gut health, which is closely linked to immunity. Staying hydrated with boiled or filtered water and avoiding raw or undercooked foods can further reduce the risk of infections. By making these dietary adjustments, individuals who are more susceptible to illness during the monsoon can better protect themselves and maintain their health.

What are some of the common sicknesses during monsoon that can be avoided by nutrition?
Trinidade: Some of the common sicknesses that people can avoid during monsoon by following nutrition properly are:
1. Acute gastroenteritis that includes diarrhoea, and vomiting: Mostly caused by contaminated water and food this can be easily prevented by eating cooked food, and avoiding raw uncooked food.
2. Cold, cough, flu: Viral infections can be managed by consuming immune-boosting and anti-inflammatory foods like citrus fruits, nuts and seeds, ginger and turmeric.
3. Cholera, typhoid, and dysentery: These can be prevented by drinking clean water, eating cooked food, and avoiding raw or unpeeled foods. Always carry food and water during travel to prevent mishaps.
4. Fever, viral infections, and fungal infections: Caused by poor hygiene and low immunity, it can be prevented by maintaining good hygiene, eating nutrient-rich foods and staying hydrated.

Gorey: During the monsoon season, several waterborne diseases like typhoid and acute gastroenteritis, often caused by contaminated water, can be avoided by ensuring safe drinking water. It is important to maintain good hygiene during monsoon. Wash fruits and vegetables before consuming. Also, wash your hands thoroughly before cooking or eating food.

Respiratory infections such as colds and flu are prevalent due to the increased humidity and can be combated with a diet rich in vitamin C from citrus fruits, berries, and leafy greens, as well as anti-inflammatory foods like ginger and turmeric. Gastrointestinal issues, including diarrhoea and food poisoning, can be prevented by consuming freshly prepared home-cooked and hygienic meals.

Avoid eating raw foods as raw foods are directly susceptible to bacteria. Avoid eating raw fruits and vegetables when in restaurants or at buffets because they may be cut directly without washing. Avoiding street food. Probiotics like yogurt and fermented foods can also enhance gut health and resistance to infections.

1. How can people eat a balanced diet while keeping nutrition in mind during monsoon?
   Trinidade: People can eat a balanced diet by following the following steps:
   1. Include all food groups: Eat a range of fruits, vegetables, whole grains, lean proteins, and healthy fats.
   2. Include seasonal food produce: Include seasonal fruits and vegetables.
   3. Stay hydrated: Drink more water.
   4. Incorporate immune-boosting foods: Eat foods high in antioxidants, like turmeric, ginger, and citrus fruits.
   5. Include cooked food: Ensure proper cooking and heating of food to avoid foodborne illnesses. Avoid raw or unpeeled foods.
   7. Include balanced meals: Choose balanced meals like dal-rice, vegetable soup, or khichdi.
   8. Include pre-probiotics to support gut health.
   9. Limit junk food: Restrict processed and fried foods, which can be low in nutrients and high in calories.
   
   Gorey: Eating a balanced diet during the monsoon season while keeping nutrition in mind involves a few simple strategies. Focus on incorporating a variety of multi-coloured fruits and vegetables, such as citrus fruits, leafy greens, and gourds, which are rich in essential vitamins and antioxidants.
   
   Ensure that meals include adequate protein from sources like legumes, eggs, and lean meats, as protein is crucial for immune function and overall health. Whole grains such as brown rice, oats, and quinoa provide the necessary fibre and sustained energy. It's also important to avoid raw or undercooked foods.
   
   How does the monsoon affect one's nutrition needs?
   Gorey: The monsoon season affects one's nutrition needs by increasing the demand for immune-boosting nutrients to combat the heightened risk of infections and illnesses. The damp and humid weather creates an environment conducive to the spread of waterborne and airborne diseases, making it essential to focus on a diet rich in vitamins, minerals, and antioxidants. Consuming plenty of fresh fruits and vegetables, especially those high in vitamin C and A, can help strengthen the immune system. The body's hydration needs also change, as the humidity causes increased perspiration, necessitating adequate water intake to maintain electrolyte balance. Additionally, the digestive system can become more sensitive, so it's important to consume easily digestible, freshly prepared foods and avoid street food to prevent gastrointestinal issues.
2. Since a lot of people work from the office during the season, how can they eat nutritious meals?
   Trinidade: It is best to carry packed lunches or opt for low-calorie meals cooked at home style. Avoid junk and ready-to-eat foods.
   
   Gorey: For those working from the office during the monsoon season, eating nutritious meals can be both convenient and beneficial for maintaining health. Start by planning and preparing meals at home to ensure they are fresh and hygienic. Pack balanced lunches that include a variety of vegetables, whole grains, and lean proteins to sustain energy levels throughout the day. Including fruits like oranges and berries for snacks can provide essential vitamins and antioxidants.
   
   Opt for homemade snacks such as nuts, seeds, and yogurt, which are nutrient-dense and easy to carry. Include fresh soups in your meal. Staying hydrated is crucial, so keep a water bottle at your desk and consider herbal teas for an added immune boost. Avoid consuming street food and instead, if you must eat out, choose reputable places known for their hygiene.
3. What are some of the nutritious meals and drinks that they can pack and take with them to work?
   Trinidade:
   1. Roti sabzi and curd
   2. Vegetable khichdi
   3. Vegetable pulao with curd
   4. Sprouts and curd
   5. Paratha with less oil
   
   Gorey: Consider preparing vegetable stir-fries with brown rice or quinoa, incorporating a variety of colourful vegetables and lean proteins like chicken or tofu. Sandwiches made with whole grain bread, filled with hummus, avocado, and fresh veggies, are another convenient option. Salads with a base of leafy greens, topped with nuts, seeds, and a protein source like boiled eggs or chickpeas, can be both nutritious and satisfying.
   
   For snacks, pack a mix of fresh fruits such as apples, oranges, and berries, or a container of mixed nuts and seeds for a quick nutrient boost. Homemade yogurt with a drizzle of honey and some granola can also be a delicious and healthy choice. When it comes to drinks, ensure you have plenty of water to stay hydrated. Herbal teas, such as ginger or peppermint, can be soothing and beneficial for digestion. Freshly squeezed fruit juices or smoothies made with a combination of fruits and vegetables can provide an extra dose of vitamins and minerals.
4. What are some of the misconceptions that people have about the need for nutrition during the monsoon?
   Trinidade: Here are some of the most common misconceptions:
   
   Myth: Drinking less water is okay since the weather is cooler.
   Fact: Hydration is still crucial during the monsoon. Even if you don't feel as thirsty, your body still needs adequate water to function properly.

Myth: Avoid all raw foods as they cause infections.
Fact: While it's true that hygiene is important, completely avoiding raw foods isn't necessary. Ensure that fruits and vegetables are thoroughly washed and, where appropriate, peeled to avoid contamination.

Myth: Spicy foods are best to prevent illness.
Fact: While hot foods can be comforting in cooler weather, excessively spicy foods can irritate the digestive system.

Myth: Monsoon is the best time to consume fried and heavy foods
Fact: Fried foods can be harder to digest and may cause digestive issues. It is better to have a balanced diet.

Myth: Herbal teas and concoctions can cure all monsoon-related ailments.
Fact: While some herbal teas can boost immunity and help with digestion, they are not a solution for all ailments.

Myth: Eating yogurt and other dairy products can cause colds.
Fact: In case of cough, you may avoid curd but continue with milk products.

Myth: Avoid seafood completely during the monsoon.
Fact: While it's true that the risk of contamination in seafood can be higher during the monsoon, completely avoiding it is not necessary.

Gorey: One common misconception about nutrition during the monsoon is that drinking less water can prevent waterborne illnesses. In reality, staying hydrated is crucial during this season to support the body's immune system and maintain overall health. Another misconception is that eating spicy foods can ward off infections. While certain spices like ginger and garlic have antimicrobial properties, relying solely on spicy foods without ensuring proper hygiene and a balanced diet can still leave individuals vulnerable to illnesses. Additionally, there is a belief that avoiding fruits and vegetables during the monsoon can prevent digestive issues. However, these foods are essential sources of vitamins, minerals, and fibre that support immunity and digestion when properly cleaned and prepared.