The rainy season has arrived a few months ago. Of course, heavy rains and floods did not prevent people from continuing to carry out daily activities such as work, shopping for monthly necessities, to… hang out with friends.
But be careful, if you don’t balance it with a fit body, then the risk of contracting bacteria and viruses is higher. Well, this time we will share 7 tips to stay healthy during the rainy season. Check out the first list below!
1. Take Vitamins
On the first list is the consumption of vitamins on a regular basis to maintain the body’s immunity. Because taking vitamins can provide benefits and good nutrition for the human body. Are there any vitamins?
In general, there are 6 types of vitamins, namely vitamin A for healthy eyes, bones, skin, and strengthening the body’s immune system. Then there are B vitamins which are divided into 5, namely B1 to maintain brain health, B3 to maintain healthy blood cells, B6 to regulate appetite, B9 to prevent fetal defects in pregnant women, and B12 to promote growth. In addition there is vitamin C to reduce the risk of cancer, vitamin D for calcium absorption, vitamin E to increase endurance, and vitamin K for bone health.
However, we emphasize that you should not take vitamins in excess, because they can cause side effects for the health of the human body. If you take vitamin supplements, you should consult your doctor about the recommended consumption of supplements, side effects, and interaction effects of drugs, food, or other supplements, so that there is no excess vitamin or hypervitaminosis that can interfere with the body’s metabolism and become toxic to human body tissues.
As for the consumption of fruits and vegetables that contain lots of vitamins, the recommendation is 400 grams per day. Have you eaten vegetables and fruit today?
The next powerful tip, of course, is to exercise regularly to keep the body healthy in the rainy season. Because it can increase insulin sensitivity, lower blood fat levels, blood pressure, and improve body fitness.
But of course, you have to pay attention to your exercise schedule. Do not just exercise once and for a short time, then not exercise at all for several months, it actually causes a significant increase in belly fat and increases the risk of type 2 diabetes, heart disease, and other dangerous diseases.
So we recommend that you exercise regularly 3 times a week for 1 hour duration, or 5 times a week for 30 minutes duration. Sports that you can do are light to moderate intensity such as gymnastics, jogging, swimming, cycling, and others. Do not be too intense with strenuous exercise every day because it can cause several health problems such as weakened immune systems, sleep disorders, or heart problems. So, don’t forget to exercise regularly!
3. Set a Balanced Diet
The third tip that is no less important is to set a balanced diet. This is very important so that the body gets maximum nutrition. In addition to the vitamins in the first tip, other nutrients that are good for the body are protein, for example, from eggs, omega-3 fatty acids from salmon, complex carbohydrates from brown rice, and fiber from pears.
It should be noted that we only give examples of some of the foods that contain the above nutrients. Apart from what we mentioned, there are many other types of food that still contain these nutritional components!
In addition, the daily nutritional recommendations from various nutritionists for adults are 46 grams of protein, 55 grams of omega-3s, about 300 grams of complex carbohydrates, and 30 grams of fiber. But this number can vary depending on a person’s age and gender.