Winter the season for hot teas, hot chocolate, heavy sweaters, shorter days, longer nights, darkness, and heaviness. Winter is also the season for sneezes, sniffles, body aches, infections and mood swings.
According to Ayurveda winter is actually the season when the digestive fire is strongest. Our body requires more energy to stay warm, and the cold weather forces the fire principle deep into the core of the body. Our bodies during this season crave a more substantial and nutritive diet. A supportive winter diet and supplementation will be aimed at supporting a strong immune system.
Many tips on staying healthy and fit during winter are available, and by just looking at the below tips will also help you monitor whether you are doing the right thing to stay healthy and fit during this season.
Increase your vitamin D:
Move, move and move more:
Add Omega-3 fatty acid rich food
Eat more Fiber
Eat more Green and Orange vegetable and fruits
Cook with spices
Outdoor breathing exercise
Self-massage your body with oils
1) Increase Vitamin D: Most of us know that vitamin D helps build strong bones, but, vitamin D is also crucial for strengthening our immune system. Studies have shown that Vitamin D is also essential for preventing infection. Now the best way to get enough vitamin D is to get 15-20 minutes of sunshine a day. If you can’t get that then a good supplementation of Vit D is essential. ( a minimum of 1000 IU of Vit D3 a day- blend with fit K is even better for absorption).
2) Move, move and move more: Try to stick to a weekly exercise routine which you can maintain during winter. Choose exercises which increase your heart rate. It is more about the intensity and the regularity then about the length of the program.
3) Add Omega 3 fatty acids food: Omega 3 fatty acids are a healthy type of fat that are naturally found in many food such as fish, plant seeds and nuts. Omega 3 fatty acids are powerful for reducing joint pain and stiffness as they are natural anti-inflammatory. Studies have also shown that omega 3 fatty acids help lower levels of depression, which people commonly feel during the shorter days of winter.
4) Eat more Fiber: Adding more fiber in winter will help in decreasing inflammation and boost immune system functions. Fiber is found in many foods such as apples, winter squash, spinach, brussels sprouts, oats and nuts.
5) Eat more green and oranges vegetables and fruits: Become more mindful to include dark green and orange in your diet is essential to get healthy nutrients, sugars and fats. Spinach, kale, swiss chard, squash, carrots and oranges are all excellent during the winter. There are plenty of delicious recipes available to add these items into your regular winter diet.
6) Cook with spices: Onions, garlic, ginger and cilantro are perfect items to your dishes, as not only do they make food taste great, but they also help improve immune function. Turmeric is a great spice to combat a number of conditions including inflammation and heart disease, and it acts as a powerful antioxidant.
7) Sleep early: The latest research shows that you need 7-8 hours of quality sleep to stimulate the production of immune cells that help fight infection. As the days get shorter it is beneficial to sleep earlier and wake up early. A good night sleep is essential to stay healthy and fit this winter.
8) Outdoor breathing exercise: As we hide more indoors in the winter months, we lack the fresh air of winter. Being outside and getting some fresh air helps to improve both blood pressure and heart rate. Cold fresh air helps boost the metabolism and sleep better. So the idea of going outside and doing 3-5 deep breathing exercise will help increase the flow of oxygen.
9) Self-Massage your body with oils: A daily routine of self massage have many positive benefits of nourishing the entire body, lubricating the joints, increasing circulation and lymph flow, and promoting better sleep. It also gives you a chance to check in with your body and can soften, smooth and fight the dryness of winter.
If you are interested in getting a personalized program to stay healthy, please contact us at www.utterwellness.com to get your plan.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3166406/2 https://www.ncbi.nlm.nih.gov/pubmed/169066273 https://www.ncbi.nlm.nih.gov/pubmed/161360084 https://www.ncbi.nlm.nih.gov/pubmed/21506934