Monsoon wellness routine: Doctor shares 10 daily habits for staying healthy

Doctor's monsoon wellness plan: 10 habits for the rainy season

As the monsoon sets in across India, the risk of waterborne diseases and infections rises. Physician Dr Prerna Goyal has outlined a daily wellness routine comprising ten habits designed to keep people healthy during this season.

The routine, shared in a recent health advisory, focuses on preventive care. It combines dietary adjustments, personal hygiene, and lifestyle tweaks that are easy to follow, according to Dr Goyal.

Start with hydration and immunity boosters

Dr Goyal recommends beginning the day with warm water. This helps flush out toxins and supports digestion, which can be sluggish in humid weather. She advises adding a slice of ginger or a pinch of turmeric to the water for an immunity boost.

Herbal teas are also a key part of the routine. Dr Goyal suggests consuming tulsi, ginger, or chamomile tea once or twice a day. These teas are known for their antimicrobial properties and can help ward off seasonal infections.

Dietary do's and don'ts for monsoon

The physician stresses eating light, freshly cooked meals. She advises avoiding street food, raw salads, and cut fruits from vendors, as they are more likely to be contaminated during the rains.

Dr Goyal recommends including seasonal vegetables like bitter gourd, bottle gourd, and ridge gourd in the diet. These are easy to digest and help maintain gut health. She also suggests adding a spoonful of honey to the daily diet for its natural antibacterial benefits.

Fermented foods, however, should be consumed in moderation during monsoon, as they can aggravate digestive issues for some people.

Hygiene habits to prevent infections

Hand hygiene is a non-negotiable habit in Dr Goyal's routine. She advises washing hands with soap and water before every meal and after coming home from outside. Carrying a hand sanitiser is recommended for times when soap is not available.

Dr Goyal also warns against wearing damp clothes or shoes. She recommends changing out of wet clothes immediately to prevent fungal infections. Drying feet thoroughly, especially between the toes, is another habit she highlights to avoid athlete's foot and other skin problems.

Sleep and exercise adjustments

Getting seven to eight hours of sleep is crucial during monsoon, according to Dr Goyal. Adequate rest supports the immune system, which is often under stress due to fluctuating temperatures and humidity.

For exercise, she suggests indoor workouts like yoga, stretching, or light strength training. Outdoor walks should be avoided during heavy rain or in areas with waterlogging. Dr Goyal recommends using a clean, dry mat for indoor exercises to prevent dust and mould exposure.

What to watch for this season

Health officials have also issued advisories for regions prone to waterborne diseases. In Shimla, for instance, authorities at SJPNL and SUEZ have warned about the risk of such illnesses, urging residents to boil drinking water and maintain hygiene.

With the monsoon expected to continue for several weeks, adopting these daily habits could help reduce the burden on healthcare systems. Dr Goyal's routine offers a practical checklist for individuals looking to stay healthy without making drastic changes to their lifestyle.