Who doesn’t await monsoons? The pitter-patter instantly lights up the mood and makes us crave those deep fried pakodas and a cup of steaming adrak chai. While the best-loved rainy season is deeply enjoyed, it also brings along the possibility of falling prey to a host of airborne diseases, viral and bacterial infections, seasonal allergies and mosquito-borne ailments.
Our immune system is most vulnerable during the turn of seasons and bolstering it up via proper diet is the only way to put up a guard against the seasonal change.
Dietary tweaks can certainly go a long way in safeguarding your health this monsoon. Something as simple as your everyday drinking water can bring world of a difference. Ayurveda states down ways in which a person should drink water to reap maximum health benefits. Something as basic as plain drinking water and the way it is consumed can bring a lot of difference in the way our body functions.
Ayurveda expert from Baidyanath, Dr. Ashutosh Gautam brought to our notice the fact that most ailments during monsoon occur due to infected water. Water is also one of the
best carriers of infections. Also, “during monsoon our body’s constitution becomes more air dominated which can cause Vatta imbalance. Digestive issues are therefore pretty common around this time of the year and that is why fried foods should be consumed in moderation,” noted Dr. Ashutosh Gautam.
So how exactly water can help our health this monsoon? Take a look at the following points:
Even if you have access to clean drinking water, use purifying herbs to turn your drinking water into a natural detoxing agent. An herb called Nirmali can be added to your regular drinking water.
Bring out that Silverware
Drinking water stored in copper vessels or silverware has long been associated with good health. This should especially be put to practice during monsoon when the body could easily use some additional dose of minerals. Copper and silver vessels also add anti-bacterial properties to your drinking water.
Since digestive issues are usually on rise during monsoons, it is advisable to consume lukewarm throughout the day. Try ditching chilled water totally. Also, always have water after your meals and not just before or in-between meals. Consuming lukewarm water after meals promotes digestion.
It is always better to spike your drinking water with some neem leaves, tulsi and other anti-bacterial and immunity boosting ingredients like ginger.
Take a Sip
This is a rule you must abide by throughout the year. Water should always be consumed in sips, guzzling down half a bottle in just one go and then going without water for hours is not going to benefit your health. Ensure consuming at least 2 liters of water daily.
Simply put, there are no foods that will ‘boost’ our immune system and prevent or treat COVID-19. However, eating a healthy balanced diet is still essential for good health and normal immune function. Therefore, following your country’s dietary guidelines is still the recommended way to meet your nutrient needs and keep you healthy during isolation. Here we will discuss the principles of healthy eating during quarantine.
8 Tips to Eat Healthy During Quarantine or Isolation (COVID-19)
1. Eat Plenty of Fruits and Vegetables
Fruits and vegetables are among the most important foods for supplying the vitamins, minerals and fibre our body needs for good health and normal immune function.
We should aim to eat at least 5 portions (equivalent to around 400g) of fruits and vegetables every day. Fresh, frozen, canned, dried and juiced (maximum 1 serving per day) versions all count as a portion.
As different coloured fruits and vegetables provide different combinations of vitamins, minerals and phytochemicals, make sure to add variety to your daily meals where possible.
2. Choose Whole Grains Over Refined Grains
Whole grains, unlike refined grains, maintain most of the structure of the grain, keeping the layers that hold the vitamins, minerals and fibre. In addition, whole grains also provide an important source of carbohydrates which give us energy and can help us feel fuller for longer periods.
3. Replace Saturated Fats With Unsaturated Fats
Fats are an important part of a healthy diet. However, not all fats have the same effect on our health. Swapping saturated fats with unsaturated fats can help to lower our LDL (bad) cholesterol levels and reduce our risk of heart disease.1 We can do this by reducing our intake of foods such as fatty meats, high fat dairy products and tropical oils like coconut oil and adding foods such as nuts, oily fish and plant oils such as olive and rapeseed oil.
4. Limit Foods and Drinks High in Fat, Sugar and Salt
Foods and drinks high in fat, sugar and salt such as cookies, potato chips, chocolate and sugary drinks, when eaten in high amounts can lead us to consume more calories than we need. As these foods often provide little nutritional benefit, they are not needed for a healthy diet and should only be enjoyed in small amounts and eaten occasionally.
5. Control Portion Sizes
It can be difficult to get portion sizes right, especially when cooking at home. Understanding what the right portion looks like can help us stay in energy balance and avoid under- or overeating. Not all foods have the same portion sizes. See our “handy” tricks to portion sizes to get a better understanding of what a healthy portion is for different foods. Remember, children’s portions should be smaller!
6. Choose Both Animal and Plant-Based Proteins
Protein is essential for the healthy functioning of our body and immune system. We can get protein from both animal- and plant-based sources, such as beans, pulses, fish, eggs, dairy products and meats. Our protein requirement changes depending on our stage of life. Adults are recommended to eat at least 0.83 g of protein per kg body weight per day, equivalent to 58 g/day for a 70 kg adult.2 We should choose protein-rich foods that not only help us meet our needs but also support a healthy and sustainable diet.
In case of limited access to fresh meat and fish, frozen and canned versions can provide convenient and nutritious alternatives. However, as the fat and salt content can be high in some canned meats and fish it is important to check the label and choose lower fat and salt varieties. Plant-based proteins such as pulses, cereals, nuts and seeds also have a long shelf-life and can provide convenient protein-rich and nutritious meals or snacks.
7. Stay Hydrated
Keeping hydrated is essential for overall health. How much water we need depends on our age, sex, weight, height, level of physical activity and environmental conditions (i.e. hot weather will likely require you to drink more water). Considering that around 20-30% of the water we need comes from our food, the European Food Safety Authority has set average recommendations for how much water we should drink per day depending on our age (figure 6).3
If you have access to safe tap water, this is the healthiest and cheapest drink. For a refreshing boost, you can add slices of lemon, cucumber, mint or berries. Other drinks such as unsweetened coffee, sparkling water, unsweetened tea, iced tea or unsweetened infused or flavoured water are also good choices for hydration.
8. Get Your Dose of Vitamin D in Isolation
The sun is the best source of vitamin D, however, during quarantine or self-isolation it may be more difficult to get enough sun exposure to meet our needs. Therefore, it is recommended that individuals who are unable to go outside eat plenty of vitamin D rich foods (figure 7) and consider taking a daily vitamin D supplement. The recommended vitamin D intake for different age groups are:
15 µg/day for adults (18+ years), children (1 – 17 years) and pregnant individuals
10 µg/day for infants (7 – 11 months)
10 µg/day for breastfeed infants (0 – 7 months)
If you are in self-isolation and have access to an open window, garden or balcony, then short periods (15-30 minutes) of daily sun exposure to the arms and face without sunscreen can help you meet your daily vitamin D needs. However, we should not forget that for good sun protection we should avoid unprotected sun exposure for more than 30 minutes.