Tips to gain health during Shravan

Tips to gain health during Shravan:

Shravan Maas, a holy month in Hindu calendar, usually comes somewhere between early August to mid-September. In this month, the weather in India is humid, cloudy & moist. Hence, the chances of infections are high. Because of such a weather, the risk of indigestion and food borne infections are high. It is also said that digestion is slower/ sluggish during this season. Hence, it is advised to avoid non-vegetarian food, onion & garlic during this month.

There are many people who fast during this holy month once or twice a week. The aim of these fasts is to bring good health, reduce the stress on your digestive system by giving it a periodic rest from digesting high calorie & fat food and minimize the risk of indigestion & food borne infections.

But usually, people end up eating high carbohydrate (that too mostly starchy foods), high fat, fried foods during the fasts, thus leading to increased load on digestive system. This is exactly opposite of what we aim to achieve. Many people complain of acidity, heartburns & indigestion post fasting. Let's achieve good health this Shravan & enjoy weather with good health.

Tips for healthy fast:

1. Make healthy food choices. They can be variety of fruits (no juices), cucumber, Bhagar / Jungle Rice (in Marathi भगर / वरीचा तांदूळ, in hindi व्रत के चावल / मोरधन), dryfruits, nuts, milk & other dairy products (curd, buttermilk, clarified butter- तूप / घी), boiled potato, Amaranth (राजगिरा) etc.
2. Avoid staying without food for the whole day as it sends signal of starvation to your brain leading to reduced metabolic rate (calorie burning capasity). This can also lead to overeating at dinner.
3. Use homemade cow's ghee for cooking. (It is easy to digest compared to oils as it contains MCT)
4. Avoid fried foods and sago (साबूदाना).
5. Portion control is the key.
6. Do not skip exercise.
7. Drink adequate water to stay hydrated.
8. Have normal dinner. Do not overeat.
9. One can aim for a detox plan once in this month. (Frequent detox can destroy healthy GI microflora). Visit a qualified dietitians for a detox diet plan.

Tips to increase protein intake:

Many people avoid eating meat & eggs during this holy month. Because of that, their concerns are about meeting daily protein needs. Here is good news for you…  You can meet your daily protein requirements with vegetarian food sources.

People who have vegetarian lifestyle can also follow these tips for daily meals.

1. Include daal, pulses, sprouts etc. in daily diet.
2. Include dairy products like cow's milk, curd, paneer, buttermilk (ताक) etc. in the daily diet.
3. Almonds, walnuts, peanuts, cashew nuts, sunflower seeds, sesame seeds, etc. can be added to daily meals to increase proteins in diet.
4. We can use dryfruits or dryfruit powders, peanut powder, sprouts, paneer cubes, tofu cubes or boiled rajma, chhole etc. in salad dressings.
5. We can add soaked daals, besan, groundnut powder or sesame seeds to vegetables to increase proteins.

Points to remember:

1. Portion control is a key. One must remember to have these foods in recommended portion size.
2. Excess calories in any form (carbohydrates, proteins or fats) can lead to increased fat deposits & weight gain.
3. Avoid supplements as long as it is not clinically required or recommended by your doctor / qualified dietitian.
4. One must incorporate Vit C & B complex rich foods in diet to enhance protein absorption.
5. Exercise is must for utilization of proteins & increase lean (muscle) weight.
6. People with kidney problems or high uric acid should avoid having high protein foods on your own. Please consult a qualified dietitian.
7. People with Thyroid problems & PCOS should consult qualified dietitian before starting soya products & some goitrogenic foods that are high protein.