Do’s & Don’ts for a Healthy Summer | Rutu Dhodapkar скачать в хорошем качестве

Do’s & Don’ts for a Healthy Summer | Rutu Dhodapkar

On 14 Mar, 2026, #seniorstoday hosted their weekly Health Live with #RutuDhodapkar, She spoke and answered questions about Do’s and Don’ts for a #HealthySummer. Rutu Dhodapkar is Chief Dietician at the P D Hinduja Hospital and Medical Research Centre, Khar, Mumbai. She is a clinical dietitian at P D Hinduja Hospital and Medical Research Center. She has over two decades of experience. She specialises in dietetics and therapeutic nutrition management. She has certifications in bariatric nutrition and diabetic education. There are some do’s and don’ts that we are all aware of, which should be kept in mind but we tend to overlook them. Some of them are mentioned below for you to follow: Drink plenty of water and fluids- 8- 10 glasses of water. You can enhance your water with lemon, mint and cucumber. Eat a healthy diet. Eat light, frequent meals. Focus on seasonal water rich fruits and vegetables. Incorporate cooling food items such as buttermilk.Use healthy cooking methods such as steaming, boiling. Avoid deep frying. Limit your consumption of sugary and caffeinated food items, fried and spicy food items Avoid stale food items. 4 hours after cooking/ preparing a meal due consideration should be given to the method of storage and preservation eg- refrigeration. Stay cool- wear loose, light coloured clothes. Keep your curtains shut. Wear sunscreen/ spf creams when going out in the sun. Eye protection is also very important. Wear eyeglasses. Stay active. Exercise should be a part of your routine. This should ideally be done either early morning or late evening. Food recommendations (Do’s): There are some foods which are hydrating super foods. These include watermelon, musk melon, cucumber, coconut water, and lemonade. You can also make alkaline water, infused water, probiotic kanjis, etc. You should also have vitamin (A, C) rich foods to improve your immunity. Mangos are rich in Vitamin A and Vitamin C. When you bring mangoes from the market, you need to soak them in water for at least 3-4 hrs- after which it is ready to consume. Oranges and lemons are rich in Vit C, strengthen our immune system and should be consumed as a whole fruit instead of a juice. Papaya has good enzymes that aids our digestion and improves gut health. Spinach is rich in iron and antioxidants and supports blood circulation. It is also a fibre rich food item. Bell peppers and tomatoes also have Vitamin C and fibre. Certain protein rich food items can be incorporated in your diet such as greek yogurt, lentils, nuts and seeds. Cooling and detoxifying foods such as mint and basil help in keeping you cool, removing toxins and also aids in making you feel fresh. Aloe vera juice is not just hydrating but also anti-inflammatory. Buttermilk cools the body and also aids digestion. You can add mint and jeera powder to the drink as well. Every boosting foods include quinoa, brown oats, millets, etc. these are rich in fibre and essential amino acids. Herbal drinks can be included in your diet- tulsi and lemon is the best, chamomile is also good. Lemon ginger tea and holy basil tea are also good options.