By Ms. Nisha Bajaj
Nutritionist at Digestive Health Institute by Dr. Muffi
A food and exercise guide to keep you in shape without stepping out for gyms.
As summer draws to a close, we eagerly await the monsoon season. Cloudy sky with lush greenery all around, is the most awaited time of the year for most of us. However, this season also brings several diseases due to changes in weather, food & water contamination and breeding of mosquitoes. Many people get sick during monsoon because of insects & microorganisms. Diseases like common flu, dengue & gastrointestinal disturbances increase during this time.
During the rainy season, it is extremely essential to be fit and maintain your body’s immunity. Here are a few superfoods which will help you to keep fit & boost your immunity:
- Citrus Fruits –
Consumption of Citrus fruits is very helpful for the body as they contain Vitamin C which is most effective for weight loss due to the presence of antioxidants in them. Fruits like Orange, lemon, Sweet lime, Amla, Kinnu (Mandarin hybrid) are the most preferable and must be ingested with infuse water.
- Garlic –
Garlic is full of antioxidants which aids one to reinforce their inner natural defence system. This superfood is also beneficial to condense weight as its anti-inflammatory property keeps one’s metabolism at the peak.
Macha, a special kind of green tea helps to combat against cold & flu because of the presence of many free radicals, vitamins & minerals. The high amount of EGCG (Epigallocatechin gallate) antioxidant also increases the metabolic rate during regular workout sessions.
- Spirulina –
Spirulina powder is definitely one of the most powerful superfoods as even if 5 gms of it is consumed, it can add good immunity to one’s body. It is a good source of dense nutrients & plant-based Protein. The most vital role of spirulina is that it keeps one’s gut strong and healthy.
- Golden Tea –
- 1-3 pinches turmeric powder
- 1/2 Ginger
- 3 pinches black pepper
- 8-10 Tulsi leaves
- 1 Cup almond milk
Boil all together & strain it.
Golden Tea as one’s morning beverage during the monsoon helps to bout against many viral cases of flu & aids to reduce inflammation in the body.
Working out during rains can be challenging so there are some special quick exercises which one can do at home.
Exercises is also like a form of medicine, the more one exercises the more it helps to develop the body and also helps in understanding what training is required according to a person’s body type.
The human body works with different kinds of energy system that need to be emphasized on while the daily training program.
- Decide intensity and progression.
- Decide on exercises.
- Check posture.
- Focus on your breathing. (Correct your Breathing)
- Cross check your pathological condition.
All these points will help you to achieve your goal. This is applicable for all age groups especially women and senior citizens.
- Spine Mobility (Cat and camel)
- Groin stretching (Butterfly Position)
- Shoulder and Hip Mobility
- Plank (1-minute hold)
- Superman Position (10-20 reps)
- Glute Bridges (15-20 reps)
- Mountain Climbers (30 reps)
- Alternating Reverse Lunges (10-20 reps)
- Plank Up Downs (10-20 reps)
- Squat Jumps (5-20 reps)
All exercises mentioned above can be practiced one by one and can also be done with 2-3 sets each, depending on the body’s metabolic condition.
By adding some superfood in your daily routine & exercise you can welcome monsoon in full force without any kind of anxiety about falling ill.
Happy & Healthy Monsoon!