Care During Monsoon

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One of the problems that occurs during rains is concerning water.  Be it food, general health or skin care.  Here are few dos and don’ts for rains. Firstly cold, cough and viral fever are common problems due to change in weather conditions. Secondly, rodents like mice and rats are also result water borne diseases like cholera more in this season. Viral diseases are also common in this season.

Do’s

  1. In case of throat infection, drink warm water as far as possible
  2. For kids carry an extra pair of socks in case you go walking to school to ensure you stay dry during the rains.
  3. Rain care accessories like umbrella and raincoat will be good to carry along to avoid you from getting wet and further putting you at risk of catching cold.
  4. Wear comfortable yet warm clothes when it gets cold in order to maintain the body temperature.
  5. Washing of hands prior to any meal or washing of hands and legs prior to having a meal will be beneficial.
  6. Closing the windows by 6 pm to avoid mosquitoes will ensure you have a good night sleep.
  7. Vitamin C in form of oranges, amla, guavas, lime juice can be taken to steer away from colds.
  8. Roadside food should be avoided during rains due to hygiene issues.
  9. Dry fruits can be included in your diet.
  10. In case of young children before the age of three proper clothing with full sleeves and head cap is beneficial while taking them out.
  11. Full sleeve clothes will protect the skin and keep mosquitoes at bay.
  12. It is always good to change your clothes if you are wet instead of getting into the airconditioned room.

Dont’s

  1. If you get wet it is good to have a warm/ hot water bath instantly.
  2. Do not keep moist clothes in the same room in order to avoid cold. Clothes best dried in the morning if possible.
  3. Do not move near marsh lands/ stagnant water during the day time to avoid dengue or malaria.
  4. Keep the swamps and stenches clean as possible in order to avoid mosquitoes and fruit flies.
  5. For fruit flies you can sprinkle neem powder wherever possible in wet waste.
  6. Check pots around your house for stagnant water accumulated they could be carriers of dengue or malaria.
  7. Better to avoid dairy products and citrus food after 6 pm as they aggravate colds and cough.
  8. Cold food such as icecreams, kulfis should be avoided at nights/ even during the day to avoid tendency of catching a cold, cough and thus leading to fever.
  9. Children should avoid playing in rains to avoid infections.

Home remedies

  1. Eucalyptus oil if applied to a small napkin and inhaled can provide good relief from cold.
  2. Tulsi tea made by boiling 3 glasses water and 11-12 tulsi leaves and sipped water 3 times a day can provide good relief.
  3. You can apply a coat of lemongrass oil on hands and legs of children to protect them from mosquitoes.

Food

  1. Slightly hot food rather than warm food will do good in the rains
  2. Wheat and gram flour (mixed rotis can be made in ratio cups 3:1)
  3. Mustard oil proves benefitial during rains, it can be altered with coconut oil for cooking.
  4. Hot soups vegetable and chicken with pepper added are benefitial in colds.
  5. For children above 2 years in case of cough – Take vicks and apply on the soles of the feet and cover with socks.  Apply mildly over chest and back for better relief.
  6. Drink as much as water as possible as you tend to feel parched all the time in monsoon.
  7. Food with  pepper, clove and ginger are good for monsoons.  Also pepper and ginger can be added in tea.

All the best. Stay healthy.

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Listen to what a healthy heart says

 

heartstowin

I was visiting the Hospital for a routine checkup when I picked up a note from the counter with some valuable information for heart. It is the time of the year when you have to indulge not in the cravings but a health checkup, in case you have something pending from the previous year which needs your attention you may do so and get a complete body checkup done. We could know atleast a handful of them in our family or neighbourhood who have undergone a heart surgery. Treat your heart right than be sorry later.

For a Healthy heart two very important factors are:-

  1. Achieving and maintaining a healthy weight
  2. Reducing and maintaining an appropriate blood pressure and a low cholestrol level.

Waist level for men not to exceed 38, and women not more than 34. Body weight to match according to the required height. Follow the right BMI.

General tips to helps you get started are:-

1. Be realistic
– Be in sync with your dietitian, physiotherapist and doctor and set realistic targets.

2. Ensure quantity, quality and regularity
– Quantity should be based on your lifestyle.
– Go in for small portions, small plate and small servings to begin with.

For eg – Two men of the same height and weight will need different calories depending on physical activity.

– Quality is simple home cooked balanced food. Eg – Indian thali

– Regularity is eating atleast 5-6 mini meals a day.

  • Breakfast, brunch, lunch, snacks and dinner are the ideal way of day to day indulgence.
  • Break them into smaller portion so that you can snack healthy throughout the day. A date or an almond is filling and can be taken after breakfast in between meals to keep you satiated.

3. Drink plenty of water or other calorie free beverages
– People sometimes confuse thirst with hunger, so you may end up eating extra calories when a glass of water is really all you needed.

4. Be choosy about nightime snacks
– A low calorie snack like a fruit or a cup of skimmed milk is healthier option to snack on.
– Avoid deep fried too salty food products like papads and pickles at night.

5. Stock your kitchen with healthy foods
– You’ll be less likely to eat junk food if you have some food such as sprouted dals, idlis, corn cob, fruits lying in the kitchen.

6. Increase your fibre intake
-Ensure your diet is rich in fresh fruit and vegetables.

– A good fibre intake also ensures you have a healthy system free from constipation.

7. Limit your fat intake, especially saturated fat

– Instead of using deep frying as a method of cooking opt for healthier options such as grilling or baking

8. Limit your salt (sodium) intake

– Remove the salt shaker from the table.  Packed and processed food should be largely avoided.

9. Choose lean meats over red meats

Fish is a healthier option, through crustaceans such as crabs and lobsters should be avoided as they contain high level of fat.

10. Limit your alcohol intake

– Predefine the number of drinks and stick to the regime. Red wine is a healthier option.

– In diseases such as diabetes alcohol is contraindicative and must be totally avoided.

11. Make breakfast a mandatory habit

– A nutritious breakfast ensures a productive day and a sound start in the morning

12. Switch over to skimmed milk

– It contains lesser fat as opposed to buffalo milk but gives you the desired protein.

STAY FIT AND HEALTHY. HEALTH IS WEALTH.