Mallika, who often shares workout videos of herself, said that genuine fitness cannot be bought…reports Asian Lite News
Actress Mallika Sherawat is a fitness enthusiast and said that exercise is not just a routine for her but a celebration of what her body can achieve.
Mallika, on Friday, shared a video of herself working out in the gym. In the clip, she is seen doing band workouts for her glutes, weighted lunges and core exercises using a ball.
For the caption, the actress wrote: “Exercise is not just a routine for me but a celebration of what my body can achieve. The real path to fitness requires discipline and dedication.”
Mallika, who often shares workout videos of herself, said that genuine fitness cannot be bought.
“The allure of an easy solution like these quick fixes and artificial procedures is tempting but genuine fitness can’t be bought. It must be earned through hard work and commitment,” she wrote.
Mallika is an ardent social media user as well. She often shares throwback pictures, clips and anecdotes from the films she has featured in.
Recently, she shared three images from her Hollywood 2010 horror drama film ‘Hisss’ directed by Jennifer Lynch. In the movie, Mallika played a shape-shifting serpent. Late star Irrfan Khan starred alongside the actress.
Talking about ‘Hisss’, Mallika wrote on Instagram that throughout her acting career, she has frequently faced ridicule and moral scrutiny for making bold choices on screen.
“I was always judged for stepping outside traditional boundaries. Moral police often frequently targets women criticising them for their clothing choices or for their behaviour which defies entrenched patriarchal norms that seek to regulate & control women’s bodies & behaviours,” she wrote.
The actress said that when she has taken on roles that challenge traditional views of feminity or roles that involve controversial themes, she discovered it is often “women who have voiced the loudest objections.”
“I feel the most beautiful woman in the world is a woman who protects & uplifts other women. Instead of judging each other for bold choices we should celebrate the courage it takes to break free from regressive traditional boundaries,” wrote the actress, who was last seen in the comedy drama ‘RK/RKay’.
To keep those paycheques raining, Bollywood personalities put in a lot of hard work in their fitness and physical attractiveness. Some choose to go to doctors for a snip and tuck and other spend time sweating it out in the gym, here’s a look at a select few are included who have inspired millions of followers worldwide by continuing to be physically active to ensure they keep up appearances.
Anil Kapoor
Anil Kapoor is renowned for his extraordinary physical well-being, vitality, and perpetual youth. Even at sixty, he still keeps a trim and nimble body. Cardiovascular exercises such as jogging, cycling, swimming, and brisk walking are all part of Kapoor’s fitness regimen.
Suniel Shetty
Suniel Shetty is renowned for his commitment to physical well-being and the upkeep of a toned physique. His routine for physical fitness consists of martial arts, functional training, and controlled eating.
Alia Bhatt
Alia Bhatt is renowned for her toned body and focus health and fitness. To shed those postpartum kilos, adhered to a strict fitness routine that included a variety of exercises, functional training, and a well-balanced diet.
John Abraham
To build and maintain his muscular physique, John Abraham combines weight training, rigorous workouts, and clean diet.
Tiger Shroff
Tiger Shroff’s exceptional agility, suppleness, and martial arts prowess are well-known. To get his well-defined body, he follows a strict diet, martial arts training, and rigorous exercise routine.
Shilpa Shetty
Shilpa Shetty is a living example of elegance, grace, and physical fitness. Her quest to keep her body, mind, and physical fitness in good condition has been greatly aided by her dedication to yoga. Shetty combines Ashtanga, hot, and power yoga in her practice.
Gymgoers and people dedicated to their fitness journeys need a high protein meal to maintain their glucose levels and fulfil their high appetites. Moreover, protein is required for muscle functioning and recovery from exercise…reports Asian Lite News
Our diet is one of the most critical elements of workout and strength training. Nutrition experts emphasize the importance of a high protein intake, especially for fitness enthusiasts. While the conventional belief leans towards non-vegetarian food options like chicken and eggs to fulfil the requirement, seafood is actually an equally rich source of protein.
Shrimp: A nutrient-packed ingredient
Seafood offers a combination of high nutritional value and fewer calorie content, making it a great choice to incorporate into your diet plans if you are on a weight management or strength training journey. While keeping your calories in check, seafood enables you to meet your daily protein requirements. When we think of seafood, salmon, tuna, and crabs often cross our minds. However, shrimp stands out as it not only offers a delightful culinary experience but also a nutrient-packed meal option.
High nutritive value
People who are on weight management, strength training, and body building journeys rely on a healthy, balanced, and well-nourished diet to boost their energy levels. Shrimps are low in calories, carbs, and fat but high in protein, which is essential for muscle recovery and growth. The total fat content in 3 ounces of shrimp is less than 2 grams. 100 grams of cooked shrimp provide 99 kilocalories of energy and 24 grams of protein, making it the ideal ingredient for a healthy diet. As a rich source of omega-3 fatty acids, shrimp helps boost cardiac health and brain functioning and even promotes bone health. With its high nutritional quotient, shrimp can be a valuable addition to your diet.
Rich in protein
Gymgoers and people dedicated to their fitness journeys need a high protein meal to maintain their glucose levels and fulfil their high appetites. Moreover, protein is required for muscle functioning and recovery from exercise. Shrimp is one of the healthiest seafood options as you can consume protein without taking in extra saturated fats. It is rich in essential amino acids, which are required for optimal body functioning.
When compared with other foods, shrimp is a lean source of protein. Providing nearly 24 grams of protein per serving, it is definitely one of the essential dietary ingredients for people actively involved in strength training. The high protein content in shrimp makes it one of the best foods for boosting muscle growth, optimal muscle functioning, repair, and maintenance.
Future landscape: Shrimp consumption in India to increase
India is already one of the largest exporters of shrimp to the US and EU. The increasing demand for protein-rich foods and shrimp’s high nutritive value will lead to an increase in its consumption in the country in the future. The Indian shrimp market is projected to grow at a 9.6% CAGR between 2024 and 2032 and touch the 2.12 million ton mark. The rising health awareness and shift towards sustainable farming practices are the major factors that will drive the market’s growth.
Consumption of shrimp keeps you satiated, reduces appetite, and supports weight management. It also boosts overall energy levels and metabolic rates. Its rich protein content and high nutritional quotient further make it a perfect option for people who are on their fitness journeys.
To savour the taste of shrimp and retain its nutritional value, you should consider recipes that require baking, boiling, grilling, or cooking shrimp with little to no oil. Additionally, you can season it with spices, garlic, and herbs, and even add lemon juice to enhance its nutritional benefits. Additionally, you can also sauté it along with vegetables, add it to your salads, prepare dips with it, skew it, and much more.
Sunglasses are a must-have accessory for any fashionista, and Tiger is no exception. Opt for a pair of classy sunglasses that not only protect your eyes but also add a touch of sophistication to your outfit…reports Asian Lite News
Tiger Shroff, the epitome of fitness and style, turns heads wherever he goes. Known for his impeccable fashion sense and effortless charm, Tiger’s wardrobe is a treasure trove of inspiration for fashion enthusiasts. Let’s take a closer look at five must-have wardrobe essentials inspired by the actor himself.
Denim Jacket: A denim jacket is a versatile piece that can be dressed up or down, making it a staple in Tiger’s wardrobe. Cop the look from Lee Cooper denim collection. Pair it with a plain white tee and chunky denim jeans for a casual yet stylish look that is sure to turn heads.
Classy Sunglasses: Sunglasses are a must-have accessory for any fashionista, and Tiger is no exception. Opt for a pair of classy sunglasses that not only protect your eyes but also add a touch of sophistication to your outfit.
Comfy Formal Trousers: Tiger effortlessly blends comfort with style, and his choice of comfy formal trousers is a testament to that. Invest in a pair of well-tailored formal trousers that allow you to move freely while looking sharp and polished.
Sports Wear: Tiger’s love for fitness is well-known, and his wardrobe reflects that. Invest in some stylish sportswear that not only keeps you comfortable during your workout but also allows you to make a fashion statement while hitting the gym.
Chunky Denim Jeans: Tiger is often seen sporting chunky denim jeans that perfectly complement his muscular physique. Invest in a pair of well-fitted denim jeans that hug your curves in all the right places for a look that is both comfortable and stylish.
Shield vulnerable areas such as your hands, feet, and ears from the biting cold by wearing gloves, thick socks, a hat, and a scarf or face mask. Remember, while your body works to keep your core warm, these extremities can be left exposed and susceptible to frostbite or discomfort…reports Asian Lite News
Navigate the challenges of cold-weather exercise with confidence and success. With proper preparation and mindfulness, you’ll not only stay safe and healthy but also reap the countless benefits of outdoor activity during the winter season. So layer up, step outside, and embrace the opportunity to thrive in the chill!
Here are essential guidelines by Gunjita Singhal, Co-founder and CMO at Roadies Gym, to maximize your cold-weather exercise wellness, allowing you to thrive in the frosty outdoors while safeguarding your health and performance for maximizing your cold-weather exercise wellness:
Dress In layers: To combat the cold effectively, adopt a layered clothing strategy. Begin with a moisture-wicking base layer to keep sweat away from your skin, then add an insulating layer for warmth, and finally, add a windproof and waterproof outer layer to shield against the elements. This layering system enables you to adjust your clothing to match your activity level and the prevailing weather conditions
Protect Your Extremities: Shield vulnerable areas such as your hands, feet, and ears from the biting cold by wearing gloves, thick socks, a hat, and a scarf or face mask. Remember, while your body works to keep your core warm, these extremities can be left exposed and susceptible to frostbite or discomfort.
Warm-Up Indoors: Before venturing into the frosty outdoors, kickstart your circulation and prepare your muscles with a 5-10 minute warm-up session indoors. Engage in dynamic stretches or a brief cardio routine to elevate your body temperature and prime your body for the challenges ahead.
Stay Hydrated: Despite the chill, it’s crucial to maintain proper hydration levels during cold-weather workouts. Cold air can deceive your senses, leading you to underestimate your fluid needs. Drink water before, during, and after your workout to replenish lost fluids and support optimal performance.
Modify Your Workout Routine: Remain flexible with your workout routine, adapting your intensity and duration according to the prevailing weather conditions. If faced with extreme cold or hazardous conditions, it’s perfectly acceptable to shorten your session or modify your activities to prioritize safety.
Listen to Your Body: Pay close attention to your body’s signals, especially in the face of potential dangers like frostbite or hypothermia. If you experience symptoms such as numbness, shivering, or fatigue, heed these warning signs and seek shelter
Stay Motivated: Combat the winter blues by seeking support from a workout buddy or participating in a fitness challenge. By fostering a sense of accountability and camaraderie, you can maintain your motivation and consistency throughout the colder months.
Focus on Flexibility: Counteract the tendency for muscles to stiffen in cold weather by integrating ample stretching into your routine. Enhance your flexibility to reduce the risk of injury and promote better overall performance during your workouts.
Eat a Balanced Diet: Fuel your body with a nutrient-rich diet to sustain energy levels and maintain warmth during outdoor activities. Prioritize foods that provide sustained energy, ensuring you have the stamina to conquer your cold-weather workouts.
Buying The Perfect 10 gives the reader access to a QR code that will take them to her exercise videos. The energetic coach also got the audience to do some of her exercises without leaving their chairs…reports Asian Lite News
“Results are about how you feel – are you waking up brighter, sleeping better, feeling less stressed or doing day-to-day tasks without groaning,” pointed out celebrity fitness coach Yasmin Karachiwala as she listed the benefits of keeping fit at the 42nd Sharjah International Book Fair.
Karachiwala, who has a fitness studio, was discussing her new book The Perfect 10: 10 minute workouts you can do anywhere with film journalist Manju Ramanan.
The Bombay-born, US-educated author and fitness expert whose first book Sculpt and Shape: The Pilates Way was well-received, noted that the new book was ideal for those who lacked time or motivation to work out. “I make money because people don’t move,” she stated.
Karachiwala categorised people into different groups based on their workout habits or lack of it — the overachievers who worked too hard, the steadfast who exercised regularly, the dreamers who only dreamt of a fit body, the dippers who worked for a short time and dropped out, the goalies who set goals, groupees who exercises in groups, the walkers, sports hobbyists, reluctants, and busy bees who had no time for it. She said her book was apt for the busy bees as it gave 25 stacks of 10-minute workouts.
Buying The Perfect 10 gives the reader access to a QR code that will take them to her exercise videos. The energetic coach also got the audience to do some of her exercises without leaving their chairs.
The fitness advocate also asked her audience to take intermittent fasting with caution. “If it is done with planning, it is okay. But if all you can think about is food during the fasting time, it is not for you,” she advised.
“Abs are made in the kitchen”, she pointed out, and advised against abusing one’s body with food. She does not take cheat days, only cheat meals like a biryani. She stressed the need to follow proper nutrition and hydration and build muscles.
One of the best fitness trainers in Bollywood, Yasmin’s clientele includes Kareena Kapoor, Katrina Kaif, Deepika Padukone, and Alia Bhatt. Interestingly, filmstars do not expect to be treated differently and are very disciplined about working out despite their long work hours, she disclosed.
A winner of numerous awards including the Best Fitness Instructor award at Vogue Fashion Awards 2013, Karachiwala has a large fan following on instagram and YouTube. Her food recipes on social media are also popular with followers.
There’s no better start to the day than consuming fresh fruit, nuts, and raisins. Going by the norm, a lot of people start their day with tea or coffee, but this is not the ideal move to make if fitness is your goal…reports Asian Lite News
In India, a major part of the population suffers from non-communicable diseases like obesity, diabetes, cancer, PCOD, heart ailments, mental health issues, etc. Nutrition science indicates that culturally relevant foods and eating practices are the gold standard for good nutrition and health. As suggested by India’s leading nutrition expert – Rujuta Diwekar, the nutritional wisdom passed down from our grandmothers coupled with a healthy lifestyle and regular physical activity is what we should go by. Here is some cherry-picked expert advice from Rujuta Diwekar’s The 12-Week Fitness Project on Audible which witnessed 500 signs up within 5 minutes of registration. In this audiobook, Rujuta shares step-by-step weekly guidelines to help people attain their 360-degree fitness goals.
Start your day with a banana or any fresh fruit, soaked almonds, or soaked raisins, but not with tea or coffee
There’s no better start to the day than consuming fresh fruit, nuts, and raisins. Going by the norm, a lot of people start their day with tea or coffee, but this is not the ideal move to make if fitness is your goal. The all-rounder banana entails several health benefits such as fiber, weight loss, prevention of constipation, and improving blood sugar levels. 7–8 soaked raisins with 1–2 strands of kesar are ideal for people who suffer from low energy levels and PMS (Premenstrual syndrome). Consume 4–6 soaked and peeled almonds for combating insulin resistance, diabetes, PCOD, low fertility, or poor sleep quality. Specifically for PCOD, switch to 7–8 raisins and 1–2 strands of kesar 10 days before the menstrual cycle begins.
Add 1 tsp of ghee to breakfast, lunch, and dinner
From the shastras to your grandparents, the Sunday Mail of London, and the Cleveland Clinic of the USA, everyone has sung glories of ghee which is a core ingredient of every Indian kitchen. Adding a tbsp of ghee to lunch or dinner helps with energy, sweet cravings, constipation, and irritable bowel syndrome. The golden elixir can be consumed with makhanas, laddoos, or after dinner to maintain healthy skin and keep joints supple. Ghee by nature is lipolytic, meaning it helps break down stubborn fats, helps us de-stress, assimilate nutrients, is rich in antioxidants, and reduces glycaemic index to aid the regulation of blood sugar.
Don’t limit yourself to a light evening snack, instead eat a wholesome meal between 4 and 6 p.m
The make-or-break evening meal is the most important meal of the day according to Rujuta Diwekar. She strongly advises her clients to take this make-or-break meal seriously, as this determines the outcome of a fitness plan. This meal of course can be followed by a light dinner. A handful of chana or groundnuts for diabetics and jaggery with ghee chapatis for low HB levels are listed in the evening snack recommendations of the 12-week fitness project. Light dinner meals such as poha, upma, dosa, egg toast, protein shake, or besan laddoos post-6 pm will keep you sustained after long and tiring work hours.
Move more, sit less. Take the stairs. Park a car as far as possible. Once a week do a task usually taken up by paid help or a machine
9-5 jobs, household chores, and other miscellaneous tasks leave no time for a workout. How does one bridge the gap? By taking the stairs, standing up for 3 minutes for every 30 minutes of sitting, performing one chore performed by house help once a week, and taking 100 easy steps after dinner. Park your car far away so you can sneak in a walk – every time you go out. Don’t forget to take a 10-15 minute stroll every day.
Start with at least one session of strength training every week
It is pivotal to gain lean body weight to lose weight. As we get older, our fat begins to infiltrate our muscles, and our anabolic response – strength training is a good way to turn that around. Don’t just focus on increasing reps – increase the weights you lift. Strength training is extremely effective but an undervalued intervention for maintaining hormonal health. It keeps your insulin sensitive, prevents diabetes, regulates the period cycle, and stimulates growth hormones. Plan for at least 150 minutes of total workout time in the week with a 2-day gap between two weight training sessions. Don’t forget to build in rest days and schedule cardio a day after weight training.
Eat dal–rice for dinner
Did you know that the quintessential go-to Indian meal ‘Dal Rice’ is an excellent pre-biotic, lowers cholesterol levels, and reduces the risk of heart disease? Just because you are following a weight loss diet do not limit your rice options to brown rice, because the excess fibre in brown rice comes in the way of absorption of minerals like zinc, crucial for insulin function. White rice has a lot of lesser-known benefits such as vitamin B1 which is good for inflammation and bloating, resistant starch which prevents cancer, and BCAA (branch chain amino acids) in rice helps see results of workout faster.
Practice Suryanamaskar daily
Practice five Suryanamaskars a day to attain holistic fitness. The one and only yoga asana that has stood the test of time, the one that bridges the gap between strength and calm is the Suryanamaskar. The 4 S’s of fitness namely: strength, stamina, stretching, and stability can be attained with this asana eliminating the hassle of time, space, or money. Make sure you perform five Suryanamaskars every day, whether it is after lunch, pre-breakfast, or post-bath. Suryanamaskar strengthens back muscles as well as maintains hormonal balance.
Bring back these three fats in your daily diet: Tadka in kacchi ghaani (cold-pressed or filtered) oils; Coconut as garnishing, chutney, etc; Cashews as mid-meal or with milk before sleeping.
When it comes to cooking, use native or cold-pressed oils instead of refined oils. Kacchi Ghaani refers to the oil that is extracted at a lower temperature and therefore retains the fatty acids, vitamins, and other nutrients. Garnishing food with coconut or consuming it with jaggery is beneficial to one’s health as it is anti-bacterial, soothes digestion, and calms nerves. Cashews are rich in good fats, minerals, amino acids, and vitamins; they can be consumed mid-meal or with milk. These simple yet traditional kitchen items must not be underestimated when it comes to their nutritional value
For Enhanced Exercise Performance: Taking whey protein supplements before or after workouts can lead to improved exercise performance…writes Suhel Vats
When it comes to nutrition and fitness, one name that frequently surfaces is– “Whey Protein”. It has gained popularity among athletes, fitness enthusiasts, and health-conscious individuals for its numerous benefits. Whether you aim to build muscles, enhance recovery, or improve overall health, whey protein can be a valuable addition to your dietary routine.
For Muscle Growth and Recovery:
Whey Protein contains all nine essential amino acids, making it a complete protein source. These acids are crucial for building and repairing muscle tissues. By consuming it after a good workout, you provide your muscles with the necessary building blocks to repair and grow, helping you achieve your fitness goals faster.Meeting your daily protein requirements solely through whole foods can be challenging, especially for individuals with busy lifestyles. Whey protein supplements provide a quick and convenient way to boost your protein intake without having to cook or prepare elaborate meals.
For Enhanced Exercise Performance: Taking whey protein supplements before or after workouts can lead to improved exercise performance. The presence of amino acids in whey protein can increase the availability of fuel for your muscles during exercise, potentially improving endurance, strength, and overall athletic performance. Including whey protein supplements in your fitness regimen can help you push through challenging workouts and reach new levels of physical achievement.
For Weight Management:
When it comes to weight management, whey protein supplements have a high “fullness factor”, which means that it can keep you feel fuller for longer, reducing unnecessary snacking and overeating habits. Whey protein supplements are known to promote satiety and reduce appetite. When included in a balanced diet, good whey protein supplements work as an excellent aid for weight management and fat loss goals.
For Optimal Nutrient Absorption:
Whey protein is not only an excellent protein source but also aids in the absorption of other vital nutrients. It helps in enhancing the delivery and utilization of nutrients in the body. By combining whey protein supplements with other nutrient-rich foods, you optimize your body’s ability to absorb essential vitamins, minerals, and antioxidants necessary for overall health and well-being.
For Improved Immune Function:
In maintaining good health, the immune system plays a crucial role, especially for individuals with an active lifestyle. Whey protein supplements contain many bioactive compounds such as-immunoglobulins that contribute to a stronger immune system. Regular consumption of whey protein supplements can help bolster your body’s defense mechanisms, reducing the risk of illness and supporting optimal health, particularly during periods of intense physical activity.
Adding whey protein supplements into your fitness regimen offers a multitude of benefits, especially for fitness enthusiasts. Whether you’re an athlete striving for peak performance or a passionate person into body fitness, consider incorporating whey protein supplements into your nutrition plan and reap the rewards it has to offer. Having said this, it is also essential to consult with a healthcare professional or registered dietitian before making any significant changes to your diet or fitness routine to ensure it aligns with your individual needs and goals.
Stomach or digestive issues usually come hand in hand with the monsoon if proper hygiene and dietary measures to maintain gut health are not followed. Therefore, drinking and using only clean water to prepare meals is necessary to keep water-borne infections at bay….writes Dr. Debojyoti Dhar
After having struggled with the sweltering weather, the arrival of the monsoon brings a great respite to each of us. As much as people love to be drenched in the rains, the monsoon brings with it a lot more than that. Yes, it is this time of the year, when the digestive system of our body becomes highly sensitive due to waterborne infections. And one of the reasons why infections cause discomfort to your gut is due to a disbalance in the gut microbiota (native microbes present in our digestive tract). Waterborne diseases and infections are a common sight during the monsoon. Knowing your gut and how to protect it might help you avoid gastrointestinal problems and maintain your fitness level.
Understanding your microbiota: Most of us are guilty of treating a symptom, without delving into knowing what the main problem is. It is important to understand that a symptom is not the problem. It is your body trying to tell you that something is not well inside the body. So, wisdom lies in knowing the root cause of the issue and taking action that works from the ground up. Until one knows the makeup of their gut microbiota, measures to treat gut problems will result in temporary relief only. One way to get a clear picture of what is happening inside the gut is to profile the gut microbiota. The in-depth gut analysis is accessible with test kits such as BugSpeaks (India), Floré (USA), Ombre (USA), Microba (Australia) etc. This means one can be acquainted with the population of microbes present in one’s gut and thereby take action to fulfill the requirements of the healthy ones while eliminating the harmful ones.
Taking foods that support gut health: Once one is well aware of the unique microflora population that resides in their gut, it becomes easy to streamline the type of probiotics that will work best in a given case. Eating food that will populate our gut with good microorganisms such as taking probiotics like curd or yogurt is one approach. When good microbiota are in abundance in our gut, it blocks the bad microorganisms from colonizing the gut, which is called colonization resistance.
Another approach is to eat foods (prebiotics) that promote the growth of the beneficial microbes. This includes fruits like green bananas and apples that boost gut health as apples contain pectin and bananas have resistant starch, both exerting a prebiotic effect. Another prebiotic food is cocoa powder. It has an abundance of polyphenols, compounds that promote the growth of beneficial bacteria while preventing the growth of harmful ones. Adding it to one’s meals such as in smoothies or yogurt is a great way to incorporate prebiotics in one’s diet. Another reservoir of fiber is flax seeds which help in bowel movements thus easing constipation while promoting the growth of healthy gut microbes.
Stomach or digestive issues usually come hand in hand with the monsoon if proper hygiene and dietary measures to maintain gut health are not followed. Therefore, drinking and using only clean water to prepare meals is necessary to keep water-borne infections at bay. Taking care of the gut is crucial as a balanced gut imparts immunity thus minimizing the complications of infections, specifically gastrointestinal infections. Taking a gut microbiome test enables one to know the makeup of their gut microbiome. Eating foods that help the good gut microbes thrive and thus aid them in not letting the bad ones take over the gut space is one of the easiest and surefire ways to maintain gut health.
During the rainy season, opt for warm beverages like herbal teas, soups, and ginger-infused drinks. These not only help to keep you warm and cosy but also provide additional health benefits…reports Asian Lite News
Rainy Season has come along with lots of health issues and mouth-watering junk food options. But one thing we shouldn’t compromise is our immunity and health. Dr. Rohini Patil, MBBS & Certified Nutritionist shares her insights on food habits to stay fit during this rainy season and keep your immunity and metabolism healthy:
Hydration: Drinking an adequate amount of water is essential during the rainy season. Even though the weather is cooler, your body still needs hydration. Rainy weather can sometimes lead to excessive humidity, which can cause sweating and fluid loss. Make sure to drink at least 8 glasses of water a day to stay properly hydrated and maintain optimal bodily functions.
Warm beverages: During the rainy season, opt for warm beverages like herbal teas, soups, and ginger-infused drinks. These not only help to keep you warm and cosy but also provide additional health benefits. Herbal teas, such as chamomile or green tea, can provide antioxidants and boost your immune system. Soups, especially vegetable-based ones, offer a great way to consume nutrients and keep your body nourished.
Seasonal fruits: Enjoy a variety of seasonal fruits that are abundantly available during the rainy season. Apples, pears, pomegranates, and oranges are rich in vitamins, minerals, and antioxidants. These fruits help to strengthen your immune system, fight off infections, and improve overall health. Including them in your diet can also add a burst of natural sweetness and flavour to your meals.
Vitamin C-rich foods: Incorporate foods high in vitamin C into your diet to strengthen your immune system. Citrus fruits like lemons, oranges, and grapefruits are excellent sources of vitamin C. Kiwis, bell peppers, and broccoli are also rich in this essential nutrient. Vitamin C helps in the production of white blood cells, which are crucial for fighting off infections and boosting your body’s defences.
Light and balanced meals: Opt for light and balanced meals that include a combination of whole grains, lean proteins, and vegetables. This ensures that you receive a wide range of nutrients without feeling heavy or lethargic. Whole grains like brown rice, quinoa, and oats provide fiber and sustained energy. Lean proteins like chicken, fish, and tofu aid in muscle repair and growth. Vegetables offer essential vitamins, minerals, and antioxidants to support your overall health.
Probiotics: Include probiotic-rich foods in your diet, such as yoghurt, kefir, and fermented vegetables. Probiotics help to support a healthy gut microbiome, which plays a vital role in your immune system. They promote the growth of beneficial bacteria in the digestive tract, enhancing nutrient absorption and reducing the risk of gastrointestinal issues. A healthy gut contributes to improved immunity and overall well-being.
Garlic and onions: Add garlic and onions to your meals as they possess natural antibacterial and antiviral properties. These ingredients help to protect against common infections, particularly respiratory infections that are more prevalent during the rainy season. Including them in your diet not only adds flavour but also enhances the nutritional value of your meals.
Soups and stews: Prepare nourishing soups and stews using a variety of vegetables, legumes, and lean meats. These dishes are not only comforting and warming but also provide essential nutrients. Vegetables like carrots, spinach, and mushrooms offer vitamins and minerals, while legumes like lentils and beans provide protein and fiber. Lean meats like chicken or turkey can add an extra protein boost. Soups and stews help to keep you satiated, hydrated, and nourished during the rainy season.
Avoid street food: Minimize the consumption of street food during the rainy season to reduce the risk of foodborne illnesses. The rainy season can create conditions that are conducive to bacterial and fungal growth, making street food more prone to contamination. Opt for home-cooked meals or food from trusted sources to ensure food safety and prevent digestive issues.
Proper food storage: Ensure proper storage of perishable food items to prevent spoilage and food contamination. Due to increased humidity during the rainy season, food items can spoil quickly if not stored correctly. Use airtight containers to store leftovers, fruits, and vegetables in the refrigerator. This helps to maintain their freshness and prevent the growth of harmful bacteria. Proper food storage practices are essential for maintaining food quality and reducing the risk of foodborne illnesses.
Thereupon, keep a check on your healthy diet and routine to stay fit and most importantly feel fit to live longer every season of your life.
