Five essential tips to stay disease-free this monsoon

With the monsoon settling in, there is a significant spike in respiratory and food infections, flu and mosquito-borne diseases such as dengue, malaria and chikungunya. The increased humidity and stagnant water serve as ideal breeding grounds for mosquitoes, leading to a rise in these illnesses. Additionally, the damp weather and fluctuating temperatures can weaken the immune system, making us more susceptible to respiratory infections and the flu.

If this were not enough, chances of consuming contaminated water and food also increase, leading to gastrointestinal issues during this season. Thus, preventing monsoon sickness becomes crucial for maintaining overall health and well-being. To assist you with a holistic guide to staying fit during monsoon. Midday.com consulted health and yoga experts to boost immunity and prevent monsoon diseases. Here is what they recommend:

High-risk areas to avoid
Dr Manjusha Agarwal, senior consultant, of internal medicine at Gleneagles Hospitals, Mumbai shares, "High-risk areas for vector-borne diseases include clogged drains, flower pots, tyres, cans, containers and pools and spas, air conditioner drip trays, toys, gutters and drainage pipes and ponds. These areas can hold water which breeds mosquitos and raises the risk of dengue and malaria. One must be cautious to spot such zones to be safe."

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Furthermore, to avoid monsoon diseases, wear full-sleeved clothes to prevent mosquito bites, empty the cans, flower pots and containers, avoid going near the pool area during the night time, keep the surroundings clean, don't keep the windows open during the night time and use mosquito nets at home.

Diet and hygiene practices to stay healthy
Boosting your immunity and keeping diseases and infections at bay is essential, especially during the monsoon season. "Include vitamin C-rich fruits like oranges, kiwis and strawberries in your diet to strengthen your immune system and fight off infections," informs Agarwal.

Additionally, green leafy vegetables such as spinach, kale and broccoli are packed with vitamins A, C and E, which are crucial for building a strong immune system. Make sure to wash these vegetables thoroughly and use them only after blanching. Don't forget to incorporate nuts, seeds and green tea into your diet, as they contribute to overall well-being.

Stay hydrated by drinking plenty of water and avoid junk, oily, canned and processed foods. Turmeric, loaded with anti-inflammatory properties, contains curcumin, a compound known to boost immunity. Add turmeric to your dishes like sabzi, dal, and curry or enjoy a cup of turmeric milk before bed to reap its benefits.

Drinking boiled water, and also investing in a good quality water filter can help to remove impurities and provide you with clean drinking water even during the rainy season. Store food items in airtight containers to prevent them from getting contaminated by moisture or pests, wash fruits and vegetables before eating, avoid eating raw food, and eat freshly cooked food at home. Don't eat street-side food as it can get contaminated and lead to food poisoning and abdominal distress.

Home-cooked meals: A monsoon essential
Eating home-cooked is nonnegotiable during monsoon. Agarwal stresses that avoiding street food and raw vegetables is imperative to keep foodborne diseases at bay due to contamination from waterlogged streets. Additionally, not drinking cold beverages can help to maintain a healthy digestive system during monsoon. Curd or buttermilk should be included cautiously in the diet to avoid any stomach discomfort caused by bacterial growth in this hot and humid environment.

Lifestyle habits to adopt
Follow good hygiene practices by washing hands regularly with soap and water, especially before eating or touching your face and ensure your living spaces are well-ventilated and free from stagnant water. To avoid mosquito breeding, empty water from containers or areas where water can accumulate and reduce the risk of mosquito-borne diseases like dengue fever and malaria. Also, eating fresh fruits and vegetables strengthens immunity during monsoon.

Ensure proper ventilation at home, clean and disinfect high-touch surfaces such as doorknobs, light switches, and countertops, wash fruits and vegetables thoroughly before eating, and store food items properly to avoid contamination. Maintain personal hygiene, wash hands from time to time, and change into dry clothes after coming home to avoid colds or skin infections. It is better to follow these guidelines and stay in top shape during monsoon.

Indoor yoga asanas
Yoga and nutrition expert Garima Goyal recommends doing a workout session of 60 minutes a day to help you stay active and fit during the season. Goyal further shares simple yoga exercises to help build strength, agility and focus.

Utkatasana (chair pose): Chair posture, also known as "awkward chair pose" and "fierce stance" in Sanskrit, is a form of asana or yoga practice. It strengthens your legs, upper back and shoulders while also improving balance and flexibility. The chair position is a standing yoga practice that also works the core. Begin in a standing stance and bend your knees to lower your body as if sitting in an imaginary chair. This standing forward bend is part of the Vinyasa or Ashtanga yoga Sun Salutation routine.

Shishuasana (child pose): A child's pose, also known as balasana/shishuasana, is a beginner's position that aids in the relaxation of the mind and body. Balasana is derived from the Sanskrit words Bala, which means "young and childlike," and asana, which means "seat or sat pose." It is a vital resting posture that helps to quiet your senses. A fundamental yoga stance teaches us that inactivity may be as helpful as action and doing. It's a chance to take a breather, assess your circumstances, and prepare to move on.

Tadasana (mountain pose): While Tadasana is one of the most fundamental yoga asanas, it is challenging for all levels and delivers various physical and emotional advantages. Tadasana calms your body and mind, promoting inner tranquility. Maintaining alignment and body awareness is an ongoing effort. Standing firm, stable, and focused in mountain pose helps to improve posture, alignment and balance. This can help with other yoga positions as well as your regular activities. Keep your practice new by always thinking of ways to change the stance.

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