Essential Tips for a Healthy Monsoon Season
Monsoon season is in full force with heavy rains forecasted in the coming months. While summer storms can help clean the air and turn the hills a beautiful emerald green, this time of year also presents health challenges. From avoiding seasonal colds to choosing effective mosquito repellent, here are essential tips to help you stay healthy this monsoon season.
Good Hygiene Keeps Rainy Season Colds at Bay
You have probably noticed people coming down with viral colds as the seasonal weather shifts. To avoid coming down with a seasonal illness, you must practice good hygiene.
Wash your hands with soap and water, especially before you eat, and maintain a safe distance from people who are coughing or sneezing. Avoid sharing food and drinks if you suspect that you or your friends or family members have been exposed to a virus.
How Do You Treat a Cold or Virus During the Monsoon?
If you do catch a cold this rainy season, there are ways to manage your symptoms. Make sure to get seven to eight hours of sleep and avoid exercise and over-exerting yourself. Remember to drink plenty of fluids (but not sugary drinks) and take over-the-counter (OTC) medications to ease your symptoms.
Many OTC decongestants contain paracetamol, so make sure to ask your pharmacist which medicines you can take at the same time. Take the minimum dose required to help with your congestion or sore throat, and stop taking the medication as soon as you feel better. Never take antibiotics for a viral cold, and avoid giving OTC medications to children unless instructed by a doctor.
What’s the Difference Between a Viral Infection and Bacterial Infection?
When you’re sick, it’s important to use the right medicines and treatments. Viral and bacterial infections are completely different, and they require different medications.
- Viral infections are caused by viruses, tiny packets of genetic material that invade your cells, hijack their machinery, and produce more viruses, making you sick.
- Bacterial infections are caused by bacteria, single-celled organisms that can live on their own and multiply rapidly. They can invade your body and tissues, causing illness.
Both viruses and bacteria can cause fever, fatigue, body aches, and congestion, but you can typically recover from a viral infection within a week or 10 days while bacterial infections last longer if not treated with antibiotics.
Antibiotics won’t help if you have a cold, which is a type of mild viral infection. Antibiotics target bacteria. If you take antibiotics without a prescription, it can contribute to antibiotic resistance, which is a serious health issue. In most cases, your amazing immune system can fight off both viral and bacterial infections on its own.
How Can You Tell the Difference Between a Cold and a Bacterial Infection?
The pattern of your symptoms can sometimes help you figure out if you need to see a doctor for help with an antibiotic prescription to treat a bacterial infection. For instance, a sudden onset of fever, chills, and body aches might suggest a flu (viral), while a persistent green mucus cough might indicate a bacterial infection.
Your doctor can examine your throat and nasal passages to identify whether or not you have a bacterial infection. They may even run a swab test to check for specific infections. When in doubt, visit a doctor and follow their treatment advice.
Proper Nutrition Can Boost Immunity
A well-balanced diet rich in vitamins and minerals can strengthen your immune system and help your body fight off illness. Where can you get all the vitamins and minerals you need? Fresh fruit and colorful vegetables are the answer. Fruits and vegetables that are high in immune-boosting vitamins and minerals are:
- Citrus fruits
- Strawberries
- Capsicum
- Leafy greens (saag)
- Nuts and seeds
- Carrots and yellow pumpkin
- Turmeric, ginger, garlic
What Are the Best Supplements for the Immune System?
Taking vitamin and mineral supplements can give you an extra boost of nutrition, but they can’t replace a balanced diet. Many people take specific supplements to help with health issues. Common supplements that can help you maintain a strong immune system are:
- Vitamin C
- Vitamin D
- Daily multivitamin
- Fish oil or omega 3-fatty acids
- Probiotics
Stay Out of the Summer Sun
When it’s not raining, summer temperatures can soar. If you spend too much time in direct sun and heat, it can be dangerous for your health. Here are some issues you may run into if you are over-exposed to sun and heat:
- Sunburn and skin damage
- Eye damage
- Skin cancer
- Dehydration and heat stroke
Always wear protective clothing, including a long-sleeve shirt, a hat, and sunglasses. Also, stay hydrated by drinking lots of water. Avoid having too much tea and coffee, which can easily dehydrate you.
Why Should You Wear Sunscreen in the Summer?
Sunscreen is a must at all times of the year, but it’s especially important during the summer. Wearing sunscreen isn’t just about keeping your skin free of dark spots, it’s about protecting you from sun damage and the risk of skin cancer.
When choosing a sunscreen that works, pick one with SPF 30 or higher and reapply your sunscreen every two hours. There are mineral and chemical sunscreens, and both offer good protection. You need to wait at least 15 minutes after applying a chemical sunscreen to ensure it has settled onto your skin before going out into the sun. You can find both matte and moisturizing sunscreens and choose one that works with your skin type.
How Do You Know If You Have Heat Stroke?
Heat stroke happens when your body temperature increases above 104°F (40°C). This can have serious medical and health consequences. Here are the key signs and symptoms to watch out for:
- Confusion, agitation, increased irritability
- Hot, dry skin or profuse sweating
- Nausea and vomiting
- Flushed skin
- Rapid breathing
- Racing heart rate
- Throbbing headache
If you suspect that you or someone nearby has heatstroke, here’s what to do:
- Get out of the sun and into the shade or inside a building with AC.
- Remove any unnecessary clothing to help cool the body down.
- Apply cool, wet cloths or towels to the person’s skin, particularly the head, neck, and armpits.
- Give water and electrolyte fluids if the person is still conscious.
- If the person is unconscious, call for an ambulance immediately.
Protect Yourself From Mosquitoes
The monsoon season is when mosquitoes flourish in Kathmandu Valley and all over Nepal. While most mosquito bites are harmless, some insects carry diseases such as dengue, chikungunya, Zika, West Nile, yellow fever, and malaria. The mosquito that carries these diseases is called the Aedes aegypti and can be found in most areas of Nepal during the rainy season.
How Can You Avoid Mosquito Bites?
The best way to avoid getting bitten by mosquitoes is to wear long pants and long sleeves when you’re outside and use a high-quality mosquito repellent. Natural repellents work well and usually include ingredients such as citronella, eucalyptus, lavender, tea tree oil, coconut oil, and neem oil. Not all products are suitable for small children, so always read the label before using mosquito repellent on children younger than five.
Inside your home or office, remember to check small dark spaces where mosquitoes may hide during the day. Use a mosquito net or a fan at night to protect you and your family when you sleep.
Mosquitoes tend to gather and breed in areas with stagnant or still water. Keep your property clear of excess garbage, buckets, plastic bags, and any other items where water can collect. Mosquitoes need less than a centimeter of stagnant water to lay eggs.
Mosquitoes are most active at sunrise, sunset, and after dark. Mosquitoes rarely fly around in the hottest part of the day. They need calm weather and some shade or shadow to thrive. However, you should always practice caution when going out during mosquito season because these insects can live and bite inside buildings, restaurants, and offices.
What Are the Symptoms of Dengue Fever?
While many people infected with dengue experience no symptoms, others can experience flu-like symptoms or worse. Common symptoms of dengue fever are:
- Sudden high fever
- Severe headache
- Pain behind the eyes or in joints and muscles
- Nausea and vomiting
- Rash
Dengue fever typically lasts from a few days up to a week or more. There is no specific treatment for dengue, but supportive care to manage symptoms and prevent complications is crucial because the disease can cause serious, life-threatening complications if untreated.
Unfortunately, if you have had dengue once, you can get it again. In fact, your risk of having severe dengue complications increases after you have been infected the first time. So it’s best to manage mosquitoes around your home and use protective measures to avoid getting bitten.
Trucare: Your Trusted Health and Wellness Partner in Nepal
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