The monsoon brings the much-needed relief from the hot summer season with a refreshing lush of greenery and cooler weather. However, it’s also a time when most of us get easily infected with a host of illnesses and health challenges. Intense humidity and moisture in the atmosphere can lead to a host of viral infections, digestive woes and water-borne diseases. Thus, it is important to eat a balanced diet during this season to trigger the immune system and keep seasonal maladies at bay..jpg)
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What Is Monsoon Viral Fever?
Monsoon fever is categorised by a broad range of viral infections that are prevalent during the rainy season. Influenza, dengue, typhoid, Chikungunya, gastroenteritis and malaria are some of the common flu-like illnesses caused by viruses. High humidity, water stagnation, and poor sanitation create a breeding ground for viruses and vectors like mosquitoes.
Also Read: Fever: Types, Causes, Symptoms And Treatment
Causes
Stagnant water promotes mosquito breeding, spreading dengue and chikungunya.
Contaminated water and food elevate the risk of infections like typhoid and gastroenteritis.
Poor hygiene and a damp environment easily spread airborne viruses.
Seasonal changes can down the body's immunity, making it easier to catch infections.
Common Symptoms
Symptoms usually appear within 2–4 days of infection and may include:
High fever, often sudden onset
Chills and body aches
Sore throat or dry cough
Runny or blocked nose
Fatigue and weakness
Nausea or vomiting
Diarrhea in some cases
If the fever lasts more than 3 days or is accompanied by rashes, severe body pain, or bleeding, consult a healthcare provider immediately. It may indicate dengue or another serious infection.
Dietary Management
Good nutrition and a wholesome diet can help you recover faster by triggering immunity and providing vital nutrients. Here's what to eat and avoid:
Foods to Eat
Warm Fluids
Having soothing and warm herbal teas like ginger, Tulsi, or turmeric, flavoured with honey and lemon helps ease a sore throat, reduce congestion and maintain the body well-hydrated. In addition, clear vegetable or broth soups are also a good option for keeping the system well hydrated.
Easily Digestible Foods
A soft, bland and light diet that is easy on the tummy and packed with vital nutrients like khichdi, rice porridge, upma, idly and bread offers the needed energy for speedy recovery.
Power-up With Vitamin C
Adding a broad range of fruits and vegetables rich in vitamin C, like oranges, papaya, guava, amla, cabbage, potatoes, cauliflower, and bell peppers, helps to build a robust immune system, fights off infections and reduce inflammation.
Also Read: How To Prevent Flu? Early Warning Symptoms and Ways To Fight Back Influenza
Probiotics
Probiotics are beneficial gut bacteria that promote gut health and digestive function. Adding a good lot of probiotic-rich foods like curd, buttermilk, or yoghurt can help ease digestive problems and speed up the recovery.
Coconut Water
Tender coconut water is bestowed with natural electrolytes that help to replenish fluid lost, electrolyte imbalance and prevent dehydration.
Foods to Avoid
Oily and fried foods slow down digestion and can worsen inflammation.
Cold or refrigerated food is known to trigger throat infections.
Street food and raw salads are a harbour for bacteria and can get easily contaminated during the monsoon. Consuming these foods increases the risk of stomach flu and infections.
Caffeinated and sugary drinks, when consumed in excess amounts, can lead to dehydration.
Additional Tips
Drink at least 8–10 glasses of clean, boiled or filtered water to maintain hydration and electrolyte balance.
The body needs time to rest, so get adequate good good-quality sleep to support speedy recovery.
Wash your hands frequently after using the toilet, before cooking, eating and avoid touching your face.
Avoid self-medication; it is always best to seek advice from your doctor before taking antibiotics or antivirals.
When to See a Doctor?
Seek immediate medical help if you experience:
Fever above 102°F for more than 3 days
Rash or bleeding gums (possible dengue warning sign)
Shortness of breath or chest pain
Persistent vomiting or diarrhea
Sample Diet Plan for Monsoon Viral Fever
Early Morning: 6:30 – 7:30 AM
Turmeric, lemon infusion or ginger tea 1 cup
This helps flush toxins and rehydrates the body after sleep.
Breakfast: 8:30 – 9:30 AM
Moong dal khichdi ½ cup or 2 Idly or 2 String hoppers or Suji upma with boiled vegetables and thin dal 1/ cup
Tulsi, ginger, or cinnamon herbal tea 1 cup
1 small banana
A wholesome breakfast offers energy, is easy to digest, and supports immunity.
Mid-Morning Snack: 11:00 AM
Fresh tender coconut water 1 glass
or
1 bowl of vegetable soup
Maintains hydration and replenishes lost electrolytes.
Lunch: 1:00 – 2:00 PM
Rice with Moong dal 1 cup or soft-cooked dal khichdi 1 cup
Boiled vegetables such as carrot, lauki, and pumpkin
Curd or buttermilk (only if no cold/cough)
Provides carbs, protein, and probiotics for gut health.
Evening: 4:30 – 5:30 PM
Tulsi-ginger tea or turmeric milk 1 cup
1 slice bread toast or 2–3 soaked dates for energy
Supports immunity and relieves throat discomfort.
Dinner: 7:30 – 8:30 PM
Vegetable dal soup or clear chicken soup
Rava upma with boiled vegetables ½ cup or 2-3 Idly with thin dal sambar or rasam rice 1 cup with vegetable curry 1cup
Light, warm, and easy to digest during fever recovery.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with the knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics, including food, nutrition, supplements, and overall health.
References:
https://iamj.in/posts/2024/images/upload/1309_1313_1.pdf
Tropical fevers: Management guidelines
From: The Indian Society of Critical Care Medicine Tropical fever Group, Sunit Singhi 1, Dhruva Chaudhary 1, George M Varghese 2, Ashish Bhalla 3, N Karthi 4, S Kalantri 5, J V Peter 6, Rajesh Mishra 7, Rajesh Bhagchandani 8, M Munjal 9, T D Chugh 10, Narendra Rungta
https://pmc.ncbi.nlm.nih.gov/articles/PMC3943129/
https://wellbeingnutrition.com/blogs/essentials/monsoon-diet-what-you-should-eat-and-avoid-according-to-a-nutritionis
