Cooking at home allows you to control ingredients, ensuring balanced meals and reducing fat, sugar, salt, and chemical additives often found in processed foods. It can also be a relaxing activity and a way to connect with family.

Adding spices like basil, dried ginger, and black pepper to your cooking can improve digestion. Garlic contains allicin, known for its antibacterial and antiviral properties, helping the body fight off infections like colds and flu, boosting immunity.

Yogurt with probiotics promotes gut health, strengthens immunity, and can alleviate symptoms like indigestion. It also benefits bone health, weight management, and skin health thanks to its probiotics, calcium, protein, and essential vitamins. Avoid eating yogurt on an empty stomach and refrain from heating it, as this can destroy the beneficial bacteria.

High humidity and changing weather can slow down metabolism and make digesting fatty foods difficult. Opt for easily digestible, low-inflammatory oils like sunflower or corn oil.

Eating a variety of foods, especially colorful vegetables like carrots, beets, and gourds, and antioxidant-rich fruits like apples, pomegranates, and bananas, can boost your immune system and provide energy.

Wash fruits and vegetables thoroughly with warm, salted water to remove dirt, pesticides, and bacteria. For added safety, steam or cook them thoroughly, as high temperatures kill bacteria and viruses. Avoid eating leafy greens from unknown sources, as they may contain chemicals and pesticides.

Mung beans and red beans are good sources of plant-based protein, iron, and fiber, which support the immune system and digestive function. Their protein content can also reduce appetite and help with weight management. Lentil or mung bean soup is a healthy snack option. Limit consumption of raw salads, pre-cut fruit from outside vendors, seafood, and unpasteurized or improperly stored milk.

In addition to a healthy diet, incorporate balanced exercise, including cardio (running, swimming) and strength training (weightlifting, Pilates), for overall health. Consult your doctor before starting any new exercise routine, especially if you have bone and joint issues or underlying health conditions.

Le Nguyen (Hindustan Times)