The
cold season is here! Season change generally has ill effects on your immunity,
skin, and overall health. Follow these tips to stay fit this season.
1.
Stay hydrated- During winters, it is easy to miss out
on drinking water because of the cold. However, ensure that you have at least
2.5-3 litres of water consciously, everyday.
2.
Include warming spices- Spices such as cinnamon, ginger,
garlic, pepper, etc. are known for warming up the body from inside. Include
these in your food preparations to beat the cold.
3.
Avoid too much tea/coffee- Although it is extremely comforting
to sip hot beverages during cold days, excess of caffeinated once can cause
dehydration. Instead, opt for soups, broths, thin porridges, which are equally
soothing.
4.
Limit your alcohol intake- There are a lot of parties happening
in this season, where you might be tempted to go out of your ‘comfort zone’.
However, like caffeine, too much alcohol can also cause dehydration.
5.
Include root vegetables- Vegetables such as potatoes, carrots,
sweet potatoes are a great source of energy and help you remain full for long.
Include these vegetables in proportion for a hearty meal. However, don’t
over-indulge.
6.
Include vitamin C rich foods- A change in temperature is sure to
wreak havoc in the body, leading to lowered immunity. Vitamin C rich fruits and
vegetables will help to greatly improve the immunity and help you withstand the
long winter. These include lemon, oranges, sweet lime, berries, capsicum, green
chillies etc.
7.
Increase the intake of anti oxidants- Apart from Vitamin C, antioxidants
will also help to build a strong immunity and fight the free radical damage
caused as a result of normal body processes and also due to pollution. Zinc,
Vitamin A, Vitamin C, Selenium are all potent antioxidants. Including spinach
and other leafy vegetables, carrots, berries like strawberry, raspberry,
blueberry, nuts like almonds, walnuts, etc, will ensure a good intake of these
nutrients.
8.
Have healthy snacking options ready- Winter can be quite gloomy, making you
crave for sugary comfort foods to lift your mood. For such times, keep
healthier options easily accessible, which can include sprouts, dry fruits like
dates, figs, raisins. At times, even a small piece of dark chocolate can
instantly cheer you up!
9.
Don’t skip your exercise- As the temperature drops, so does your
BMR, leading to a slow and sluggish metabolism. This means that you are more
prone to putting on extra kilos during winter. Minimum 30-40 minutes of daily
exercise will ensure that your weight remains in check.
10.Include healthy fats- Dry and cold weather can adversely
affect the skin and hair, making it dry and rough. Including healthy fats such
as ghee, unsalted butter, nuts, avocado etc. helps in maintaining a healthy
skin. Seeds such as sunflower seeds, pumpkin seeds, flax seeds etc. are rich in
Vitamin E, which is also a great antioxidant.
As
one of the few Registered Dietitians in Pune, I feel that everyone should focus on
staying healthy, instead of later finding ways to fight off the diseases. I
have been working as a diet consultant in Pune and I find that even common illnesses
take weeks and months to get better. That’s why, “prevention is better than
cure!” If you are looking for a nutritionist
in Pune
for such preventive diets, Nutriworks is the right place for you.
Contact
us for an appointment-Don’t get cold on a cold day! Stay warm, stay healthy!
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