Harmattan and Your Health: The Ultimate Guide to Staying Well

 

Harmattan in Nigeria comes with its own set of health challenges—dry skin, cough, catarrh, low energy, and a weakened immune system. The dusty, cold mornings and hot afternoons can take a toll on your body if you’re not well-prepared. To stay strong and healthy during this season, you need nutrient-rich foods, a boosted immune system, and proper hydration. Here’s expert advice on how to protect your health and keep your body in top shape throughout harmattan.


1. Strengthen Your Immune System with Local Superfoods

A strong immune system is your first defense against seasonal illnesses. Focus on whole foods that provide essential nutrients.

Top Immune-Boosting Foods in Nigeria:



  • Oranges & Tangerines – Rich in Vitamin C, which helps fight infections.
  • Garlic & Ginger – Natural antibiotics that support the immune system.
  • Bitter Leaf & Ugwu (Fluted Pumpkin Leaves) – Packed with antioxidants and essential vitamins.
  • Fermented Foods (Ogi, Kunu, Fura da Nono) – Provide probiotics for gut health, which is key to immunity.
  • Honey & Lemons – Great for soothing sore throats and preventing coughs.


Tip: Start your day with warm lemon water and honey to cleanse your system and boost your immunity.

2. Stay Hydrated – Don’t Let the Cold Fool You



Many people forget to drink enough water during the colder months because they don’t feel as thirsty. But dehydration can weaken your body’s defenses.

  • Take herbal teas like ginger tea or zobo without excess sugar.
  • Drink warm water frequently instead of cold beverages.
  • Eat water-rich fruits like cucumber, oranges, and watermelon.

3. Eat Energy-Boosting Foods for Warmth & Strength

Your body burns more calories to stay warm during colder months, so you need energy-rich foods to fuel your body.

  • Yam & Sweet Potatoes – Provide complex carbs for long-lasting energy.
  • Beans & Lentils – Great plant-based proteins that keep you full longer.
  • Palm Oil & Nuts (Groundnut, Cashew, Tiger Nuts) – Healthy fats that generate body heat.
  • Plantain & Oatmeal – Warming and nutritious breakfast options.

Tip: Enjoy a hearty meal of beans and plantain to keep you energized throughout the day.



4. Protect Your Skin & Prevent Dryness



Winter air can make your skin dry and rough. Protect it from dehydration and irritation.

  • Eat avocados for healthy fats that nourish the skin.
  • Use coconut oil as a natural moisturizer.
  • Drink plenty of water to keep your skin hydrated.


5. Get Enough Sleep & Reduce Stress

Rest is essential for keeping your immune system strong. Aim for 7–9 hours of quality sleep and manage stress through relaxation techniques like deep breathing or gentle exercise.


Staying healthy during winter doesn’t have to be complicated. Eat whole foods, stay hydrated, boost your immunity, and get enough rest. By incorporating these simple habits, you’ll enjoy the season without
falling sick.








If you found this article helpful, share it with friends and family so they can stay healthy too! Want more expert advice on healthy eating and nutrition? Subscribe to my blog today for weekly updates!



I remain your nutrition coach,

Odeyori Sekinat

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