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5 health tips to avoid falling sick this monsoon

The monsoon is a time to bid goodbye to the harsh heat and rejoice. But, despite the refreshing rain there are certain problems with the season, like people's increased susceptibility to diseases. Contaminated food and water is often the number one cause for getting sick during the monsoon. Illnesses range from flu to more serious diseases like typhoid. Fortunately, they are easily avoidable.

1. Eat freshly prepared, home cooked meals:

Home cooked meals are the best way to avoid getting any kind of stomach infections because they are hygienic and well-cooked. There is no ambiguity on the quality of water or vegetables used and therefore you can enjoy your meal without having to worry about getting sick.

2. Avoid eating from the road side stalls:

The hygiene of street food, especially during the monsoon, is highly questionable. In order to save money and maintain quantity, the vendors might compromise on the quality of materials used. Also, eating food that has been exposed to the contaminated air for a long time or has been made using water that may not be clean is bad for your health. It could lead to serious diseases such as typhoid.

3. Wash fruits and vegetables thoroughly:

The vegetables and fruits that you buy may have more grime on them than usual so it is important to wash them thoroughly. Washing the vegetables also gets rid of the infection causing germs that may have been present on the surface. The monsoon also sees a rise in the number of worms that make home in these vegetables, especially green and leafy ones. Washing them thoroughly will help you get rid of these worms and avoid diseases.

4. Stick to seasonal foods:

India has three distinct seasons including monsoon and our farmers grow crops for each season. Sticking to seasonal foods that are available during the monsoon will keep you healthy because other vegetables may not be freshly available. Due to high moisture levels, sometimes vegetables and fruits can rot if not stored properly. To avoid taking a risk, stick mostly to seasonal foods.

5. Boil the water that you use for drinking or cooking:

Boiling the water kills the harmful bacteria that may be present in it. This reduces the chances of getting water-borne diseases that are very common during the monsoon. Along with killing the bacteria, drinking boiled water has several health benefits like getting rid of the toxins in your body and improving digestion.

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Exercise Every Day

The more active you are, the better, Meng says. Exercise boosts your heart health, builds muscle and bone strength, and wards off health problems.

Aim for 2 and a half hours of moderate activity, like brisk walking or dancing, every week. If you're OK with vigorous exercise, stick to 1 hour and 15 minutes a week of things like running or playing tennis. Add a couple of days of strength training, too.

If you're busy, try short bursts of activity throughout the day. Walk often. A good target is 10,000 steps a day. Take the stairs. Park your car far away from your destination.

Montgomery exercises every day, often with her dog. By adding lunges, squats, and stairs to a walk, she turns it into a power workout. "I also am a huge Pilates fan," she says.

Health Tips

There's an easy recipe if your goal is to keep away problems like heart disease and strokes.

• Eat more fruits and veggies.
• Choose whole grains. Try brown rice instead of white. Switch to whole wheat pasta.
• Choose lean proteins like poultry, fish, beans, and legumes.
• Cut down on processed foods, sugar, salt, and saturated fat.

When eating healthy, flexibility often works best, says Joyce Meng, MD, assistant professor at the Pat and Jim Calhoun Cardiology Center at UConn Health. If you like to follow a strict diet plan, go for it. If not, it's OK. "Find what works for you."

Tricia Montgomery, 52, the founder of K9 Fit Club, knows first-hand how the right diet and lifestyle can help. For her, choosing healthy foods and planning small, frequent meals works well. "I don't deny myself anything," she says. "I still have dessert -- key lime pie, yum! -- and I love frozen gummy bears, but moderation is key."