20 Dec Stay on Track with Proper Nutrition in Winters
Winter can be a tough time for everyone including active individuals who exercise daily or follow any fitness regime. Anyone’s mood can be affected by foggy mornings and nights, cold weather can make exercise unappealing, wearing layers of clothing can reduce body awareness and lack of sunlight can reduce vitamin D production. Add to that yearly cold and flu outbreaks, and then there are the holidays, you can undo all of the hard work done during the warmer months.
Winter, on the other hand, does not have to mean a loss of fitness, loss of nutrition, weight gain, or poor health, and there are a number of things that can be done to avoid a seasonal decline.
What can you do to stay on track with your winter nutrition all season long?
During the cold winter months, the immune system is severely tested. Because of closed windows, central heating, and sharing confined spaces with other people, illness becomes more likely during the wintertime.
Increased stress, which is common for many people during the holiday season, can also suppress the immune system, leaving it vulnerable to invasion.
However, by boosting the immune system, it is possible to reduce the severity of illness. Several nutrients are essential for proper immune system function.
Vitamin C has long been linked to better immune system function. Consume citrus fruits for vitamin C. Zinc, which is found in nuts and whole grains, has also been linked to improved immune system function. Probiotics help keep the gut healthy by replenishing good bacteria stocks.
Lack of sunshine results in a lack of vitamin D. It can cause depression, bone and/or joint pain, and fatigue. vitamin D is readily available from a variety of food sources including fish such as salmon, herring and mackerel, Egg yolks, Beef liver, Portobello mushrooms, Fortified milk, and Supplements.
Because of the cold weather, classic comfort foods are very appealing and we tend to overeat, resulting in gaining weight during the winter.
However, when spring arrives, that layer of fat will have to be removed. Losing fat takes a lot of effort, so it’s far better to avoid overeating and avoid winter weight gain in the first place.
While the occasional indulgence is acceptable, frequent comfort eating is not.
Eat enough Fruits and Vegetables for Nutrition
Fruits and vegetables are nutrition superstars that are high in essential vitamins, minerals, and fibre. However, fruits and vegetables that have traveled long distances are often lower in nutrients than those grown locally, so consuming seasonal, locally produced fruit and vegetables whenever possible makes sense.
Despite the cold weather, hydration is still a significant aspect in the winter. Lower temperatures, less sweating, and a general lack of thirst may cause you to drink less water and instead opt for more comforting hot beverages like tea, coffee, soup, and chocolate.
While tea, coffee, and even hot chocolate are good sources of water, the caffeine in them causes an increase in urine output, which may cancel out some of their hydration benefits.
As they say, “prevention is better than cure” when it comes to the winter blues, so put these suggestions into action to stay on track this season.