Dietary guidelines for the monsoons

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Monsoon has its own concerns. While building immunity has been debated for a year, monsoons tend to compromise immunity, and the body is prone to health problems and susceptible to infection.

Nutritionist and lifestyle educator Karishma Chawla. from Mumbai shares a monsoon food guide and how to add the right foods to boost your immunity and keep you warm this season.

Guidelines to Follow


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1. Keep your hydration high.
2. Add immune boosting foods to your diet.
3. Add garlic and turmeric to your daily foods to boost immunity.
4. Add a probiotic – like yogurt in your diet
5. Add warm foods like protein – lean meats (egg whites and chicken) and fiber – fruits and vegetables to keep the body warm.
6. Treat yourself to seasonal fruits.
7. Avoid raw foods.
8. Wash your vegetables well before cooking.
9. Make sure you are taking your multivitamin and antioxidant supplements every day.
10. Take an omega-3 supplement every day after consulting your doctor.

Do or not?


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With the monsoon comes the unwanted desire for refined, salty and spicy dishes. And they are consumed a lot, which can lead to water retention and unhealthy body fat levels. However, it’s important to understand that a season can’t disrupt your fitness goals. Hence, it is imperative to follow the optimal fitness plan, which includes:

1. Maintaining a balanced diet of complex carbohydrates, lean protein, and omega-3 fatty acids.
2. Get enough water and sunshine.
3. Exercise regularly.
4. Be in good state of mind – this comes from eating healthy, exercising, and being spiritually healthy.

Water retention guidelines


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1. Keep hydration status high. Thirst is the final sign that the body is dehydrated. If you are well hydrated, you should urinate about every 1.5 to 2 hours.
2. Add green tea and dandelion tea – natural diuretics.
3. Use parsley and asparagus in food preparations – they are natural diuretics.
4. Consume foods rich in calcium such as eggs, low-fat milk and dairy products, as well as leafy green vegetables.
5. The most important thing is to avoid table salt.

Also read: Boost your immunity with these condiments on your kitchen shelf

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