Maintain your health during monsoon

Ishi Khosla

If rains bring relief in hot weather, these also bring flu, viral fevers and unending infections- bacterial, viral & fungal.  While we can’t do much about the rains, we can certainly beat the bugs by strengthening our immune system.

The simplest way to boost immunity is through a good diet, plenty of exercise, adequate sleep and stress control. A healthy immune system requires a number of nutrients in balance, including proteins, essential fats, vitamins, and minerals.

A diet consisting of variety of foods, adequate calories, whole grains, pulses, vegetables, fruits, nuts, seeds, low fat dairy and fatty fish, low in sugar, alcohol and bad fats along with a healthy lifestyle is the key to good immune function. 

Proteins play an important role in the immune system. When the diet does not contain enough proteins, the body cannot make as many antibodies as it needs. Other immunity building nutrients include beta carotene, B complex vitamins, Vitamin C, E, minerals, including selenium, zinc, folic acid, iron, copper, and magnesium, prebiotic and probiotic foods.

Vitamin A and beta carotene help maintain healthy surface lining membranes of skin and internal organs, the first line of defense against bacterial, parasitic and viral attack. However, excessive vitamin A lowers immunity. Good sources include dark greens, yellow-orange vegetables such as carrots, spinach, broccoli, sweet potatoes, apricots, mango, butter, egg yolk, cheese, fish liver oils.

Vitamin C deficiency can lower the immune response. Vitamin C enables the lymphocytes and other cells of the immune system to function properly and also need for vitamin C increases during illness. It acts as an antioxidant and protects against reactive chemicals (free radicals) produced by the body which can harm the body. Good sources of vitamin C include amla, citrus fruits, tomatoes, green peppers, green leafy vegetables, kiwi, broccoli, and strawberries.

Vitamin E also boosts immune functions through lymphocyte activity (WBCs). Increased exposure to toxins or old age further increases its need. It is best taken through natural sources, including wheat germ, whole grains, nuts, seeds, and leafy vegetables.

Zinc is vital for immunity.  Even mild deficiency of zinc can lower immunity. Zinc deficient people are prone to depressed immunity, common cold and poor growth. Zinc in combination with other trace minerals including copper, iron, and manganese appears to improve the immune response. Good sources of zinc include nuts, seeds and whole grains. 

Selenium, an important mineral and an antioxidant boosts the immune function and fight infections. It interacts with vitamin E in antioxidant systems and with iodine in thyroid hormone metabolism. Good sources include brown rice, wheat germ, whole wheat bread, poultry, and fish, garlic, organ meats and seafood.

Essential fats like omega 3 fats that can be obtained from cold pressed oils, nuts, seeds, fatty fish and sea food also maintain good immunity.

Other important nutrients that help improve the immune response include vitamin B6, pantothenic acid, iron, folic acid, magnesium and copper.

Other immune boosting foods include probiotics and prebiotics.

Probiotics promote the body’s natural immunity, help in digestion and maintaining good health. They are essential and help keep the harmful bacteria suppressed. They also help to reduce the effects of irritable digestion, weakness, sneezing fits of seasonal allergies. Probiotics also strengthen the cell membranes and prevent allergens from crossing into the cells in your stomach. Good sources of probiotics include yogurt, buttermilk (chaach), lassi and kefir (thin drinkable yogurt). In commercially available varieties the cultures may not be live, however, special probiotic drinks and foods are commercially being formulated with live cultures.

A prebiotic is actually a substance found in other foods that feeds the probiotics (beneficial micro-organisms present in the gut) and in a way it’s the probiotic’s lunch. Good sources include whole grains, pulses, beans, vegetables, fruits and seeds.

Meanwhile, be alert against common diseases predominant during the rainy season like influenza. In this season, climate changes from hot, humid to cold, and rainy, and we may get wet in the rain at times.

Special dietary guidelines

Diet in general should be light, low on fat and easily digestible.

Rich, oily, salty and spicy food must be avoided as also extremely cold food and cold beverages. Cook food dry oils like corn or light oils like olive and avoid heavy oils like mustard and sesame during the monsoon. 

Avoid bakery and maida items. Some people are sensitive to bananas and fermented foods like wine, cheese, yeast products like bread. Avoid eating chaats, and fried food such as pakoras and juices from roadside vendors.

Hot liquids like soups, broths, hot milk, hot water, tea, ginger and tulsi tea, herbal teas provide relief and help fight infections. Useful herbs, especially in flu, include tulsi, garlic, ginger and honey.

Eat anti-inflammatory foods such as coconut, methi seeds, garlic, onion seeds and turmeric. These are known to have antimicrobial and some antibacterial and anti-fungal properties.

If you catch cold, in the initial stages, anti-inflammatory ginger with honey provides relief, prevents accumulation of phlegm and has expectorant effects.

One-fourth to half teaspoon of haldi boiled in milk or made into a pill has anti-inflammatory, anti-viral and anti-bacterial properties.

Two-three cloves of crushed garlic helps boost immunity and acts as a decongestant. It also has anti-viral, anti-bacterial and anti-fungal properties.

If symptoms persist, probiotic supplements and foods are useful to boost immunity and in general can be useful during the infection as well.

Ayurvedic concoctions or yunani herbs like doshandaa are extremely beneficial and shorten the duration of flu by preventing secondary infections.

Coloured fruits and vegetables are also great immunity boosters. Darker the colour of fruits and vegetables, more concentrated are they the sources of anti-oxidants, which fortify the immune system and make you less susceptible to seasonal allergic syndromes. Eat seasonal fruits with dark colours like pomegranates, red grapes and various berries etc.

In the rainy season avoid leafy green vegetables, which may contain larvae and worms, opt for non-leafy ones such as snake gourd (tori), gourd (ghia/ dudhi), pointed gourd (parwal), cluster beans (gavaar), apple gourd (tinda) and bitter gourd (karela).

Contaminated food can cause malaria and jaundice particularly during this season. Wash all vegetables and fruits with clean water.  You can also steam vegetables in order to kill germs. Avoid eating uncooked food and salads unless these are organic and cleaned well. Rather opt for lightly steamed salads and sprouts.

 — The writer is a clinical nutritionist and founder, www.theweightmonitor.com