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How to tweak your monsoon diet and exercise schedule

11 Jul 2023

Your diet should be rich in vitamin C, antioxidants and soluble fibres. Make sure to sweat out indoors, advises holistic health expert Dr Mickey Mehta

Since monsoon creates an environment for water-borne and airborne diseases, we need to have foods that help in improving immunity and digestion. Our metabolism dips, increasing our chances of communicable diseases due to lowered vitality. Moreover there is an increased energy demand, which leads to excess food intake and craving. Here are some recommendations for making it through the season disease-free.


Your diet should be rich in vitamin C, antioxidants and soluble fibres. Keeping these requirements in mind, here go the following possibilities:

1) Consume raisins, honey and dates so that you get the energy and fructose from dry fruits that also give you a sense of satiety.

2) Rice, dal, chapattis and vegetables should be had fresh. Food should be consumed preferably within the first hour of cooking.

3) Avoid leafy vegetables. Opt for whole vegetables where you peel off the outer skin. Have vegetables that are rich in fibre like bottle, bitter, ash and ridge gourd, cluster beans, yam, ivy gourd, carrots, green peas, broccoli and pulses. Other vegetable choices include cucumbers, tomatoes, beans, okra and radish. These are alkaline in nature and hence improve one’s immunity. Beetroots help lower blood pressure levels, prevent anaemia and reduce inflammation.

4) Have millets. Bajra is a good choice because it needs a cool weather for digestion.

5) It’s an ideal season for soups. Have soups with black pepper, ginger or ginger powder and garlic. Salads should be avoided unless they are steamed well. Have herb concoctions with lemon grass, mint leaves, fresh tea leaves, ginger, cloves, tulsi leaves and a piece of organic jaggery. These help boost immunity.


Peach: It helps in improving digestion, is good for the heart, eyes and boosts immunity. According to some laboratory study, peach pit or peach flower extracts may help the skin maintain moisture and lessen UV damage when applied topically.

Cherries: Antioxidants in cherries reduce inflammation and shield the body from infections. They are also very effective at lowering cholesterol and high blood pressure. They can be consumed raw and are also delicious in purée, tarts and jams.Pomegranate: This is the ideal monsoon fruit which aids in prevention of several diseases, including the common cold and the flu. It is full of antioxidants and has anti-inflammatory effects that are helpful for those with arthritis. It manages blood pressure as well.

Plum: Due to their high vitamin, iron, magnesium, fibre, calcium, and other nutrient content, plums are regarded as one of the best monsoon fruits. The fruit helps in managing diarrhoea. Additionally, it controls anaemia and helps in the treatment of respiratory issues. The fruit can help in digestion.


The monsoon would generally demand a kind of workout where you need to work up a sweat in an indoor environment. So begin with gentle warm-ups (sukshma vyayama) and getting into surya namaskars. You could also try yoga asanas like Pawan muktasana, Setu bandhasana, Paschimottaanasana and Tadasana. Begin with pranayama practices like anulom-vilom and end with bhastrika and shavasana.While indoors, try spot jumping and stair-climbing.

Also when feeling low psychologically and emotionally, you could try workouts that have a lot of bounce, jumping jacks, soft spot jogs or mock skipping.

Knee to elbow crossfits work your abs and hips while windmill exercises improve strength and stability. Cycling can be done while lying on the mat or if the weather permits, just step outside. Make sure all these exercises are done with proper recovery time in between.

Published in Indian Express

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