Gentle, joyful practices that nurture your child’s senses and your peace of mind*.
| In this article, you’ll discover: A for an imagination B for balance with rainwalk reflex C for cloud meditation D for daily steam ritual E for elbow etiquette F for the food rainbow G for gut health monitor H for hum, gargle, and breathe I for immunity hacks J for joyful journaling |
What dances on the roof but never gets tired?
Carries the Earth’s scent, long desired?
It whispers secrets through a song,
And lingers softly, all day long.
If you haven’t guessed it already, it is the rain. Monsoon holds its own kind of magic, wouldn’t you agree? However, between school reopening, uniforms getting damp, and shoes getting soiled, you know that this season brings its challenges: sore throat, stomach bugs, cold, and the never-ending doctor visits.
The good news? Staying healthy during monsoons doesn’t need complicated routines. What it needs is a mix of simple remedies and mindful habits, ones that go beyond the basics. The trick is to make it fun for your children, too.
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The day the rain called for a new routine
It was one of those moody monsoon afternoons – drizzle that turned into a downpour. My nine-year-old son, Rishi, was outside playing football when I called him in.
“Just five more minutes, Maa,” he pleaded. Reluctantly, I gave in. “Okay, but don’t stay out for too long, and come inside and change immediately.”
An hour later, he returned, soaked yet happy. I wanted to scold him, but his happiness was contagious. However, the following morning, he woke up feeling feverish. “My throat hurts,” he whispered. The doctor confirmed that it was a viral infection, which is common during the monsoons.
I felt a pang of guilt, but more than that, I saw it as a moment to reset. That day, I decided to start a monsoon wellness programme – complete with superhero steam tents, rainbow plates, and “vampire sneezes.”
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As parents, we know that keeping our children healthy and happy during the monsoon requires more than monsoon health tips. It calls for creativity, care, and some fun that turns wellness into a joyful adventure for the whole family. So, here begins the alphabet of gentle care.
A for an imagination
Children don’t always respond to lectures on calcium and vitamins. But stories? Stories work wonders. Introduce characters like Captain C, powered by orange juice or milk. Let them battle the evil Lord Germulus, hiding in dirty hands and muddy puddles. Reward their wellness habit with “power points” – washing hands, drinking warm soups, or meditating. They earn a badge or can enjoy their favourite snack.
- The 2020 Immunology Stories: How Storytelling Can Help Us to Make Sense of Complex Topics article by the Journal of the Human Anatomy and Physiology Society states that while storytelling in educating younger children is effective, storytelling has also been shown to be effective in higher education.
B for balance with rainwalk reflex
Encourage your little one to walk barefoot on wet grass after the rain, when it is clean and safe. It is more than just fun; it is an easy, natural way to support monsoon wellness. This age-old technique is known to improve awareness, calm the nervous system, and stimulate the senses.
- Traditional wisdom: In Japanese culture, shinrin-yoku or ‘forest bathing’ encourages people to walk mindfully through nature, often barefoot when possible. Many kindergartens let children explore the outdoors without shoes, believing it builds balance, calm, and a deeper bond with Mother Nature.
C for cloud meditation
Staying healthy during monsoons is one thing, but rainy days can often leave your little ones feeling cooped up and restless. Invite your child to watch the clouds, name the shapes that come to their mind, or make up stories.
The twist? Ask them to “let their thoughts float like clouds.” This teaches non-attachment and observation, skills that are central to emotional intelligence and regulation.
- Wellness connection: This calming practice stimulates the vagus nerve, which is vital for immunity, digestion, and emotional balance. Sensory mindfulness like this reduces stress, a key factor in rainy season illness prevention.
D for daily steam ritual
How about you opt to turn steam inhalation into a fun adventure? One of the most effective monsoon wellness tips, you create a ‘mini spa’ experience for your child with a towel tent and a bowl of hot water infused with mint, tulsi, clove, or ajwain. Play some soft, soothing music and let your child describe the smell and sensations they feel.
- The 2023 Implementation of Simple Inhalation Steam Therapy in Children with Upper Respiratory Tract Infection article claims that steam therapy with the addition of eucalyptus oil is more effective in airway clearance for little ones.
E for elbow etiquette
When the sniffles and sneezes start, you know that it is time to turn hygiene into an engaging game. Teach your little one to cultivate the habit of sneezing into their elbow. You can name it the ‘Vampire Move’ because they look like they are hiding behind a cape, or they can also enact their vampire character.
For example, the 2009 H1N1 flu pandemic, public health campaigns in countries like the United States, Canada, and Australia emphasised the importance of covering coughs and sneezes to prevent the spread of the virus.
- A notable example was in California, where State Superintendent of Public Instruction, Jack O’Connell, demonstrated the “Dracula sneeze“, sneezing into the inside of the elbow, to encourage this hygienic practice among students.
F for the food rainbow
Make meal time fun for your child with a delicious challenge. Ask your little one to find veggies or fruits that represent all the colours of the rainbow. Think red tomatoes, orange carrots, green bell peppers, yellow pumpkin, blue blueberries, and even purple cabbage. You can then explain how each colour group provides different immunity-boosting vitamins and antioxidants.
- Each colour brings different vitamins and antioxidants that work together in boosting immunity in monsoons. Let your kids plan their own “superpower plate” every day, because eating the rainbow isn’t just pretty; it is powerful too.
G for gut health monitor
A happy tummy makes for a happy child, especially during the monsoon when digestion can go completely off track for your little one. Beyond gut-friendly foods, nurturing your child’s gut health can also come from mindful eating and sensory engagement at mealtime.
Encourage your child to engage all their senses during meals – the sight, smell, texture, and even sounds of eating. This sensory mindfulness helps the brain prepare the digestive system, promoting better enzyme production and smoother digestion.
- Try this: Ask your child to notice the different textures – smooth curd, soft banana, warm rice porridge – and describe how each feels and tastes. This slows down eating, encourages saliva production, and activates the gut-brain axis, which can ease digestion and improve nutrient absorption.
H for hum, gargle, and breathe
Help your child start or end their day with playful rituals that calm the mind and soothe the body during monsoons. A simple hum while brushing teeth. A game of “gargle-and-giggle” after lunch or pretending to blow giant soap bubbles with deep, slow breaths.
- Real-life tip: Tell them, “Let’s hum like a bumblebee and become immune superheroes!” Or challenge them to a “bubble breath race”, who can blow the longest, slowest breath without laughing?
These fun, low-effort habits not only boost monsoon wellnessbut alsohelp children relax, regulate their breath, and gently support digestion and immunity, without them even realising it.
I for immunity hacks
Believe us when we tell you that small lunchbox tweaks lead to big immunity wins. You can start by adding a teaspoon of ghee, which is great for the gut lining, or sprinkle flaxseeds or sesame seeds on parathas, or wrap weekend treats in a banana leaf.
- Why it matters: These seasonal immunity boosters nourish the microbiome, your little one’s first line of defence.
J for joyful journaling
We need to understand that immunity isn’t always about physical health; it is also about emotional well-being. Encourage your child to express their feelings about the monsoon by maintaining a journal. Whether they write or draw, this simple act helps them process emotions, boost resilience, and increase serotonin, a key mood stabiliser. At the end of each week, you can motivate them to draw a “map” of their favourite moment from the past rainy days. Label it like “The Day I Danced in the Rain” or “The Sniffle Cave”.
- According to the 2020 Expressive Writing in School Children: Effects on Well-being and Working Memory article by ResearchGate states that children who opted for expressive writing showed a decrease in depression and anxiety symptoms.
Monsoons may test our patience, but they also invite us to nurture resilience, softly and joyfully. As a parent, the greatest gift we can give our children is not just protection, but preparation. Through monsoon hygiene and wellness tips, gentle rituals, and playful practices, this season can shift from a time of worry to one of well-being. Let this be the monsoon where immunity grows with stories, steam, and rainbow plates. Where health equals happiness. This monsoon season, choose strength, choose wellness, and choose lasting memories.
*Disclaimer:Every child is unique, and what works well for one may not be ideal for another. The suggestions and insights shared in this blog are meant to offer general guidance. Please use your own judgment and consult with relevant professionals as needed to determine the best approach for your child.