Monsoon is great; everyone feels refreshed. The first showers bring joy, relief from the heat, and a sense of renewal. However, the heavy rainfall can also lead to various health issues, such as colds, viral fevers, infections, allergies, and waterborne diseases like typhoid and cholera.

Our comprehensive monsoon health preparedness checklist covers first aid essentials, food safety, mental wellbeing, travel tips, hygiene, skincare, and workout routines.

Here, we share seven essential tips to help you and your family stay safe and healthy during the rainy season.

1. Fundamental Necessities: Keep the following items handy to stay prepared during the monsoon:

• Mobile Phone Charger: Essential for emergencies; include a power bank for backup.
• Snacks: Pack fruits or chips to curb hunger when food delivery is disrupted.
• Extra Pair of Clothing: Stay dry and comfortable with a change of clothes and a shawl or sweater for warmth.
• Waterproof Plastic Ziplock: Protect valuables like your phone, charger, and cash from moisture.
• Basic First Aid Kit: Include band-aids, antiseptics, pain relievers, and necessary daily or emergency medications.

2. Food Safety Tips: Ensure your health this monsoon by following these food safety tips:

• Fresh and Cooked Food: Always consume freshly cooked home food. Avoid eating out, especially from roadside vendors, to prevent contamination.
• Hand Hygiene: Wash hands before food preparation. If unwell, avoid cooking to prevent spreading infections.
• Food Storage: Refrigerate cooked food as soon as it cools down. Consume leftovers quickly to prevent mold. Discard moldy or decayed food.
• Healthy Choices: Resist fried and fatty foods. Opt for healthy options like soups, lentils, corn, chickpeas, and oats. Increase protein-rich foods in your diet.
• Proper Storage: Keep raw meat and eggs separate to avoid cross-contamination. Use airtight containers for storage to protect food from bugs.
• Immune Boosting Ingredients: Incorporate pepper, garlic, ginger, cumin, coriander, and turmeric in your meals to improve digestion and immunity.
• Safe Water: Drink boiled, filtered, or packaged water. Ensure your water filter is regularly cleaned.
• Hot Beverages: Limit tea or coffee to two cups a day to avoid acidity.

3. Workout Routines: Monsoon can limit outdoor activities, but there are plenty of indoor workout options to keep you fit and active.

• Choose Indoor Workouts: Digitalization offers many indoor workout options like online Zumba, dance, yoga, and floor exercises. These can be done conveniently at home.
• Utilize Workout Props: Invest in affordable tools like resistance bands, dumbbells, and a yoga mat. These items are effective for home workouts and take up minimal space.
• Make Use of Home Space: Use open areas around your home, such as refuge spaces, for walking or workouts. Climb your building stairs or follow stepper workout videos.
• Join Indoor Gyms or Studios: Join a gym or indoor workout studio if you prefer not to work out alone. Look for options like Zumba, dance, aerobics, Pilates, or yoga.
• Engage in Indoor Sports: Consider indoor sports like swimming (in an enclosed pool), squash, badminton, gymnastics, or martial arts to stay active and entertained during the monsoon.

4. Mental Wellbeing Tips:

• Stay Connected: Keep in touch with friends and family through calls, video chats, or social media. Social connections help alleviate feelings of isolation and improve mood.
• Engage in Hobbies: Use the indoor time to pursue hobbies like reading, painting, cooking, or any activity that brings joy and relaxation. Hobbies can be a great way to reduce stress.
• Practice Mindfulness: Incorporate mindfulness practices such as meditation, deep breathing exercises, or yoga into your daily routine. These practices help manage stress and maintain mental clarity.

5. Hygiene Tips: Here are some essential tips to keep in mind:

• Stay Hydrated Safely: Drink only filtered or boiled water to prevent waterborne illnesses. Avoid water from unknown sources.
• Prioritize Freshness: Opt for freshly prepared meals and avoid street food. Always wash fruits and vegetables thoroughly before consumption.
• Prevent Water Stagnation: Ensure there is no standing water around your home. Maintain good drainage and regularly clean water storage containers.
• Guard Against Mosquitoes: Use insect repellents, wear long-sleeved clothing, and sleep under mosquito nets to protect against mosquito bites.
• Pack Personal Hygiene Items: Carry a small hygiene kit with tissues, hand sanitizer, and wet wipes to stay clean while on the go.

6. Skincare: Skincare needs vary by skin type, and the monsoon season requires special attention. Here are some tips tailored to different skin types:

• Dry Skin: Hydration is crucial for dry skin. Use a gentle face wash to clean without stripping natural oils and follow up with a hydrating moisturizer to keep your skin balanced. Despite the cloudy weather, apply sunscreen to protect against UV rays, which are still harsh during monsoons.
• Oily Skin: For oily skin, regular cleansing is essential to control excess oil and prevent breakouts. Use a salicylic acid face wash and incorporate a Vitamin C serum to balance the skin and prevent clogged pores. Face masks are also beneficial for drawing out impurities and maintaining a clear complexion.
• Normal Skin: Maintaining a consistent skincare routine is key for normal skin. Use a purifying cleanser and a light, hydrating moisturizer. Ensure thorough cleansing before bed and apply your favorite serum or treatment for best results. Occasionally, indulge in a nourishing mask for extra hydration.

7. Travel Tips: Traveling during the monsoon requires extra precautions to ensure safety and comfort. Here are some key tips:

• Pack Light and Waterproof: Use waterproof bags and pack light to avoid carrying wet, heavy luggage. Include rain gear like a raincoat, umbrella, and waterproof shoes.
• Check Weather Updates: Stay informed about weather conditions in your travel destination. Monitor forecasts to avoid heavy rainfall or flooding areas.
• Plan Safe Transportation: Choose reliable transportation options. Avoid routes prone to landslides or flooding, and prefer trains or flights over road travel when possible.
• Carry Essentials: Keep essentials like a first aid kit, medications, and snacks handy. Carry a power bank to ensure your devices remain charged during delays.
• Stay in Safe Accommodations: Book accommodation in safe areas, away from flood-prone zones. Choose places with good reviews for hygiene and safety during the rainy season.

Conclusion

Stay healthy and safe this monsoon by following our comprehensive health preparedness checklist. From skincare to mental wellbeing, these essential tips ensure you and your family are well-protected.