Older Adults Diet: Foods To Be Consumed And Avoided In Monsoon
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As people grow older, they may become susceptible to a variety of health challenges due to the natural ageing process and accumulated lifestyle factors. Moreover, senior citizens experience a gradual decline in their immune systems, known as immunosenescence. The natural deterioration of the immune system makes elderly people more susceptible to infections and diseases, especially during monsoons. 

During monsoon season, it is essential for elderly people to follow a proper diet that not only nourishes the body but also helps them stay healthy and safe. Some individuals get affected by monsoon-related illnesses such as viral infections, flu, common colds, dry coughs, respiratory diseases, and joint difficulties. To stay healthy during this season, senior individuals need to follow hygiene habits and a proper diet to boost their immunity. 

We have collated a list of foods that must be eaten and those that must be avoided by older adults during the monsoon. First, let us talk about the food that must be consumed during the monsoon. Take a look: 

Foods To Eat During The Monsoon   

  • Fresh, Seasonal Fruits And Vegetables   

In your balanced diet, include a variety of fresh, seasonal fruits and vegetables for optimal health benefits. Fruits such as pears, apples, and pomegranates are rich in vitamins and antioxidants, which can help strengthen their immune systems and protect them from seasonal illnesses. For vegetables, options like bitter gourd, ridge gourd, and spinach are beneficial due to their water content, aiding in hydration during the rainy season.   

  • Herbal Additions   

Incorporate herbs and spices like ginger, garlic, turmeric, and mint into the meals of elderly people. These ingredients have natural anti-inflammatory and antibacterial properties, which can help boost their immunity and protect them from seasonal infections. 

  • Cooked and Warm Foods   

Emphasise the consumption of freshly cooked, warm meals. Avoid raw or undercooked foods to minimise the risk of foodborne illnesses. Include light and easily digestible foods to aid digestion during the season.   

  • Probiotics   

Introduce probiotic-rich foods like yoghurt or fermented foods into their diet. Probiotics can help maintain a healthy gut and improve digestive health. 


  • Hydration   

Encourage elderly people to drink plenty of purified or boiled water to stay hydrated. Soups, herbal teas, and warm beverages can be beneficial in keeping them hydrated and maintaining body temperature during the cooler monsoon days.   

Foods To Avoid During The Monsoon 

  • Fried And Sugary Foods   

Foods like doughnuts and fresh fries should be avoided by elderly people during monsoons. These foods are loaded with unhealthy fats and calories, which become hard to digest and thus lead to indigestion. Also, fried and sugary foods can spike blood sugar levels. This rise can make them vulnerable to immune-mediated diseases in the long term.   

  • Alcohol   

In monsoons, elderly people should avoid consuming alcohol, as it can lead to dehydration. Alcohol acts as a diuretic, causing increased urine production and leading to fluid loss, which can further exacerbate the risk of dehydration in the elderly. Dehydration can result in weakness, dizziness, and a compromised immune system, making them more susceptible to infections. 

  • Caffeine   

Like alcohol, caffeine is also a diuretic. Caffeine can exacerbate the risk of dehydration, especially for older adults who may already have reduced water intake or kidney function. Furthermore, caffeine can interfere with sleep patterns, making it harder for elderly individuals to get restful sleep. Adequate sleep is crucial for overall health and immune function, especially during the monsoon when the risk of infection may be higher. It also increases heart rate and blood pressure, which can pose a risk for cardiovascular diseases. 

  • Salt   

High salt intake can contribute to fluid retention and may exacerbate the risk of edoema, especially in elderly individuals who might already have issues with water retention due to age-related changes. Excess salt can also elevate blood pressure, putting elderly individuals at a higher risk of hypertension, heart problems, and stroke, particularly if they already have pre-existing cardiovascular conditions.