Cool monsoon showers have begun to give us relief from the intense summer heat. With them, we must remember, they bring health risks as well. Saasha Jethwani breaks down food hygiene precautions and diet modifications for the rainy months.
As much as we love the monsoon, it does come with its share of health woes. Carefree eating habits and indulgences in unhealthy food are the reason behind the rise in sickness during this season.
Here are a few precautions for a safe and healthy monsoon.
Avoid leafy vegetables
Although green leafy vegetables are nutritious and hence important for our body, it is advisable to avoid them during the monsoons. At this time green leafy vegetables serve as a hotbed and breeding ground for germs, insects and rodents as they are constantly exposed to water and therefore waterborne microbes. Eating them may upset your stomach and may even cause diarrhoea and food poisoning. If they are unavoidable, rinse and clean the vegetables thoroughly with saltwater before cooking and/or eating.
Say no to seafood
Since fish breed during the monsoon, they should be strictly avoided. If you do give in to temptation, make sure the fish is fresh and cooked well or else you might end up with severe stomach aches. Try your best to stay away from sushi as it is completely raw and has a higher chance of giving you an illness.
Cut down on oily food
Reduce oily food consumption as oil hampers the digestive capacity of our body. Monsoon causes water retention and bloating and oil, since it doesn’t mix with water, can lead to an upset stomach. Avoid heavy oils such as sesame and mustard; instead, go for dry oils like corn and olive oil.
Minimise intake of fruit juices
Juices from outside stalls are a strict no-no because they are probably made with unfiltered water. Even if the juice is homemade, it should be consumed immediately. Fruit juices, golas, kulfi, yoghurt, buttermilk, sugar cane juice, shrikhand, etc. should be kept at arm’s length.
Don’t heat food items often
Growth of bacteria is rapid during the monsoon and repeated heating of food items further accelerates it. Prepare food as per requirement and consume immediately. Food should be fresh, as stale food leads to an increased population of pathogenic bacteria.
Clean water is everything
Contaminated water is the primary vehicle for the rapid spread of waterborne diseases during the monsoon. Avoid store-bought water. Boil your drinking water (even the water from water filters) to kill the harmful microorganisms and other impurities that might have found their way in. Keeping water intake high and your body hydrated is of utmost importance.
Ditch outside food
Nothing boosts immunity like eating homemade food. Enrich your diet with whole fruits, antioxidant-rich foods, and foods containing vitamin A, C, E, Zinc, as well as B6, B12 and folic acid. Make sure everything you eat – at home, of course – is light and fresh.
Ensure a balanced diet
Eat-in small portions and at regular intervals. The monsoon slows down your digestion, so large portions and heavy food can lead to indigestion. Make it a point to eat fruits like cherries, bananas, apples, pomegranates, plums, litchis and pears, and vegetables like carrots, radish and fenugreek as part of your regular diet as they help speed up digestion. Green tea is also a healthy option for quicker digestion.
Exercise!
Exercise regularly at home as the weather limits your physical activity and might hamper your otherwise healthy workout routine. If you are an early morning person, try yoga, pilates or zumba indoors. It will help maintain your body, your digestive tract and your overall health.
The otherwise fun and pleasant monsoons can get annoying and worrisome if the bacteria attacks your body and immune system. Hence, it is highly recommended that you take good care of the food you consume during monsoons.
