The winter season is ideal for rejuvenation and overcoming the winter blues. If the winter weather has kept you out of the game for months, now is the time to get back into it. The transition from winter to winter is something that most people look forward to. However, it also denotes a time when people are prone to get ill or when seasonal allergies begin to flare up. Many people will be unhappy as a result of this. As the weather changes from frigid cold to warmer, sunny days, it affects our immune system and our sleep.
With our hurried lifestyles, it is easy to lose sight of what is vital when it comes to exercise and nutrition. This blog contains simple recommendations for staying healthy this winter.
1. Maintain proper water: Proper hydration aids in the elimination of toxins from the body while also protecting you from numerous health issues such as constipation. Dehydration is a key cause of skin breakouts and other skin disorders, hence it is advised to drink at least 2.5-3 liters of water every day. To maximize the results, you can also include buttermilk, coconut water, and fresh fruit-infused water in your diet. Whether you want to feel more energized or are a professional athlete, staying hydrated is the basic minimum you can do to optimize mental and physical performance. As a professional swimmer, I must always keep my body hydrated so that I can perform at my best during everyday sessions and swim meets. Walking around with a water bottle or sports drink bottle has become an extension of my personality. Staying hydrated not only helps me maintain my physical performance but also ensures that I am intellectually sharp at all times.
2. Consume a diet rich in whole foods. Adopt a healthy lifestyle and cook using whole foods and dishes that are both nutritious and delicious. Give your body what it needs! Our current diet is heavy on restaurants and processed foods, which is fine on occasion. Everyone enjoys going out to restaurants to mingle with friends and family.
3. Every day, consume at least 8-10 servings of fruits and vegetables from every color of the rainbow. Seasonal and fresh vegetables provide optimal nourishment while also filling you with fresh and energizing vibes. Stocking your kitchen cupboards with nutritious fresh fruits and vegetables is the finest method to stay fit and fine throughout the season. Eat at least 5 servings of seasonal fruits and vegetables per day to reduce your risk of health problems while keeping you energized and satisfied. They are abundant in antioxidants, vitamins A, C, E, zinc, and selenium, all of which will help your immune system. I can’t say it enough: ANY fruit or berry is a terrific choice for a nutritious snack. Apples, pears, bananas, and peaches are my personal favorites because they are quick and easy to consume. Berries are not only high in nutrients, but they are also a low-carb fruit option. Blueberries, for example, have only 11 grams of carbohydrates per 1/2 cup (74 grams). Combine 1/2 cup (74 grams) of blueberries with 2 tablespoons of heavy whipping cream for a wonderful low-carb snack.
4. Rise and move around Getting up and moving for at least 30-45 minutes a day is the best way to say goodbye to a slew of health issues while filling yourself with energy and excitement. To stay healthy during the season shift, try yoga, aerobics, meditation, a dance workout, or strength training. The mornings are getting warmer, and as winter approaches, the sun rises earlier each day. So take advantage of this opportunity. Get some exercise in before you start your day, whether it’s a run or a walk with the dog. Exercising before work might help you start your day with clarity and vigor. Being physically active is good for your overall health. When the weather is lovely, warm, and sunny, it is much easier to get out there and begin a fitness regimen. Golfing, tennis, gardening, and other activities are available. However, to avoid injuring yourself, use the proper practices. Exercising will make you feel so much better and instantly happier, as well as help you sleep better.
5. Sleep well: Exercises completed! What constitutes healthy eating? Done! Hydration is complete! We constantly monitor every aspect of excellent health, yet we frequently overlook one of the most important, namely adequate sleep! A good night’s sleep recharges your body and mind, making you more active. Aiming for 7-9 hours of sleep per day will help you maintain a good mindset while also charging your body. Sleep is essential for maintaining a healthy immune system, so obtain plenty of rest and sleep.
6. Include immunity-boosting foods: As the seasons’ change, we become more susceptible to flu, viruses, and colds. A strong immune system protects our bodies from deadly viruses and germs, keeping us all healthy and happy. To boost your immune system, eat citrus fruits like lemons, strawberries, oranges, bell peppers, broccoli, and kiwis.
7. Sugar and processed carbohydrates should be avoided. Excessive consumption of these meals will decrease the immune system. Things like “low-sugar,” “no artificial flavors,” and “zero calories” should catch your interest, but make sure you read the labels and are aware of whether the packaging is lying or not. As many people began by ceasing to add sugar/sweetener to their coffee. It may appear to be a minor detail, but we guarantee that many were able to transform their entire lifestyle as a result of it.
Postscript
Follow the advice given above to keep yourself happy and healthy this winter. A season shift might be difficult, but make sure you stick to the essentials to avoid any health issues while staying healthy and fit. Fortunately, the availability of low-sugar natural goods has increased, and I’ve been able to refuel and refresh my body with the proper number of calories, vitamins, and electrolytes while maintaining my lifestyle goals.
Call dietitian Rupanshi Taneja for a consultation if you want to learn more.