By: Ohagwu, Grace

“Let food be thy medicine and medicine be thy food” is a quote attributed to Hippocrates, the Father of Medicine. Hippocrates emphasized the importance of proper nutrition in maintaining health and preventing illness.

The Harmattan season in Nigeria is a dry, cold, and dusty period notorious for triggering various health issues, including sore throats, chapped lips, dry skin, brittle hair, and arguably the most irritating, runny noses. For some individuals, experiencing runny noses during this season is almost inevitable. As soon as they wake up to find a fine film of dust coating everything, they know they will be bidding farewell to effortless breathing.

Foods And Food Groups For The Harmattan Season

Citrus Fruits

Everyone knows that increasing fluid intake is non-negotiable during the Harmattan Season, characterized by low air moisture and increased bodily moisture loss. Citrus fruits provide not only the necessary hydration but also immunity. Oranges, tangerines, pineapples, and guavas are rich in ascorbic and citric acids, which promote the body’s natural immunity. This immunity, in turn, fights off infections associated with colds, such as runny nose and sore throat.

Leafy Greens

Leafy greens, such as kale and spinach, are rich in zinc, iron, and vitamin C, which are essential for immune function. Zinc plays a crucial role in the proper functioning of the immune system, facilitating the production and activation of T-cells that fight off infections. During the Harmattan season, when colds and respiratory infections are prevalent due to the dusty and dry environment, zinc can fortify the body’s defenses.

Iron is vital for producing hemoglobin, which transports oxygen to cells. A well-oxygenated body is better equipped to maintain its energy levels and immune response, particularly when combating seasonal illnesses. Both spinach and kale are excellent sources of vitamins A and C, which enhance skin barrier functions, act as antioxidants, and reduce inflammation to support respiratory health.

In addition to their rich vitamin and mineral content, leafy greens have high water content, helping to keep the body hydrated during the dry and cold conditions of Harmattan.

Healthy Fats

The Harmattan Season is arguably the most vulnerable time of the year for the skin. The dry air depletes the skin’s moisture, leaving it scaly and hardened. If not properly managed, the skin can crack, resulting in unsightly wounds and scars.

To prevent this damage, incorporating foods rich in healthy fats into your diet is essential. Fatty fish (such as salmon, tuna, and mackerel), nuts (like peanuts), and avocados should be consumed more frequently during this season. The benefits of healthy fats extend not only to the skin but also to the hair.

During the Harmattan Season, using body lotions and hair creams formulated with these fats can provide additional protection. While nutrition supplies healthy fats from within, these products offer protection from the outside. Regular applications can help maintain moisture and reverse dryness. Nuts are also rich in zinc and iron, offering the same benefits discussed earlier regarding leafy greens.

Warm Foods and Soups

The Harmattan season brings unusually cold mornings and evenings. Consuming warm foods like soups and herbal teas helps raise the body’s core temperature, providing a comforting warmth that combats the chill. Warm drinks, such as ginger tea and pepper soup, also aid in managing respiratory conditions common during Harmattan. The steam from these drinks clears nasal passages, soothes sore throats with warmth and moisture, and loosens respiratory mucus, making breathing easier. This natural approach is preferable to relying on antihistamines and chlorpheniramine.

Herbs and spices like ginger, garlic, and chili peppers, used in these soups and drinks, possess antimicrobial and anti-inflammatory properties. These properties help prevent infections and alleviate respiratory tract infection discomfort. Furthermore, these warm, comforting foods contribute to maintaining hydration, a top priority in dry weather conditions. Adequate hydration keeps skin and hair healthy, supports the respiratory system, and prevents dehydration.

Avoid Caffeine and Sugary Foods/drinks

Caffeine, found in energy drinks, black teas, and coffee, is a natural diuretic that increases water excretion by the kidneys, exacerbating dehydration during Harmattan. The primary goal during this season is to conserve water, as the dry atmosphere already depletes the body’s moisture by drying out the skin and respiratory passages.

Dehydration can contribute to respiratory infections by reducing the mucous membranes’ ability to trap dust and bacteria in the respiratory tract. This increases the risk of infection and inflammation. Consuming high-sugar foods and drinks also accelerates water loss, as the body uses more water to metabolize sugar. To combat dehydration, sugary drinks can be replaced with fruits and herbal teas, providing essential hydration and nutrients.

Lifestyle Tips To Supplement Nutrition During Harmattan 

In addition to dietary adjustments, several actions can be taken to improve health quality during the Harmattan Season. To combat dryness, moisturizers and lip balms can be applied externally. Wearing a face mask or covering can protect the mouth, nose, and respiratory tract from dust and cold. Regular exercise, adequate rest, and drinking water regularly are also essential. Furthermore, keeping windows closed during early mornings can help keep cold and dusty air out, while using humidifiers can increase indoor air moisture. A simple and cost-effective alternative is to place a bowl of water near your bed, allowing it to evaporate and humidify the air.