Monsoon healthcare: Expert shares nutrition tips to keep cold and flu at bay

Falling sick during the monsoon is frequent and annoyingly inevitable for the majority of us Given the number of diseases that people contract during the Mumbai monsoons as a result of poor sanitation and frequent flooding in the city surviving them is also difficult It becomes essential to have a correct monsoon healthcare routine in placeMidday online spoke to a health expert who shares ways to protect yourself from various monsoonrelated health concerns just by eating the right foodldquoFeeding the body with certain correct dietary requirements can help support your health and boost the immunity to fight off viral infectionsrdquo says Dr Murarji Ghadge ENT consultant surgeon sleep specialist at Ruby Hall clinicHe lists down some general eating habits that you can followConsume a balanced dietDuring monsoon focus on a wellrounded diet that includes a variety of fruits vegetables whole grains lean proteins and healthy fats This provides essential nutrients to support your immune system and overall healthBoost immunityInclude foods rich in immuneboosting nutrients such as vitamin C vitamin D zinc and antioxidantsSupport respiratory healthCertain foods can help support respiratory health during weather changes Include foods rich in omega3 fatty acids and vitamin E as they have antiinflammatory properties that can benefit the respiratory systemLimit processed foodsTry to minimize the consumption of processed and highly refined foods as they tend to be low in nutrients and may contribute to inflammation and weakened immune function Opt for whole unprocessed foods whenever possibleBe mindful of food safetyDuring weather changes be conscious of food safety practices to prevent foodborne illnesses Store perishable foods properly maintain proper cooking temperatures and avoid consuming expired or spoiled foodListen to your bodyEveryones body responds differently to weather changes Pay attention to how your body reacts to certain foods and adjust accordingly If you notice specific foods causing discomfort or worsening symptoms consider avoiding or moderating your intake of those foodsDrink plenty of waterRegardless of the weather its important to stay hydrated Drink an adequate amount of water throughout the day to maintain hydration levelsGhadge suggests some foods for consumption during monsoonFruits and vegetablesInclude a variety of fruits and vegetables in your diet rich in vitamins minerals antioxidants and fibre Aim for a colourful assortment that includes berries citrus fruits leafy greens broccoli bell peppers and sweet potatoesLean proteinsInclude lean protein sources in your meals such as poultry fish eggs legumes and tofu These provide essential amino acids for tissue repair and immune functionWhole grainsChoose whole grains like brown rice quinoa whole wheat bread and oats They provide complex carbohydrates for sustained energy and essential nutrientsHealthy fatsIncorporate sources of healthy fats like avocados nuts seeds and olive oil These provide important nutrients and support the absorption of fatsoluble vitaminsProbioticrich foodsConsume foods that contain beneficial bacteria such as yogurt kefir sauerkraut and kimchi Probiotics support gut health and contribute to a strong immune systemHerbs and spicesUse herbs and spices like turmeric ginger garlic cinnamon and oregano in your meals They not only add flavour but also possess antimicrobial and antiinflammatory propertiesVitamin Crich foodsInclude foods high in vitamin C to support immune health Citrus fruits strawberries kiwi bell peppers and leafy greens are excellent sources of vitamin CFoods high in water contentConsume foods with high water content to stay hydrated Watermelons cucumbers celery tomatoes and soups can help replenish fluidsWarm and comforting foodsThere is nothing more soulsatisfying than consuming warm and nourishing foods like soups stews herbal teas and warm beverages during cold weather These can provide comfort and help maintain body temperatureAdaptogenic foodsConsider incorporating adaptogenic foods like ashwagandha tulsi and medicinal mushrooms reishi cordyceps into your diet They are believed to support the bodys resilience to stress and help maintain overall wellbeingAlso Read 5 homemade remedies to attain facial glow this monsoon