Tips to keep yourself away from the Winter-Blues!
Don’t let colds and flus stop you this winter. We have easy to follow tips for you to stay hale and hearty in winter. These will help you improve your immunity and also save you from unnecessary attack of germs. Also, prevent yourself from gaining unhealthy weight or increasing the chances of lifestyle disorders.
1. Eat seasonal fruits and veggies available during this season. Seasonal fruits and vegetables are nutritionally power packed, eye pleasing due to their radiant colors, and are delectable and juicy! Winter fruits and veggies such as black and green grapes, strawberries, raspberries, green beans, red carrots, guava, cabbage, green leafy veggies, onions, leeks, broccoli, kohlrabi etc.
These fruits and veggies contain very amount of antioxidants, vitamin C, vitamin A etc. which are helpful to promote immunity.
2. Drink warm but nutritious beverages. Avoid drinking cold fluids such as sugar laden soft drinks, colas, chilled water, these are harmful for health with a lot of chemicals, artificial colors and preservatives etc. and also they may result in causing irritation in your throat causing inflamed throat, cold and cough especially during this season. Opt for warm beverages such as home-made vegetable soups, stews and broths, green tea, light and sugarless hot coffees. Drinking warm water throughout the day is also a great idea.
3. Include Omega-3 fatty acids in your daily diet. Omega- 3 fatty acids work like anti-oxidants and help keep you fit and healthy. During winter, that is what you require all the more to avoid infections around you.
4. Wash hands more often.This is something that we all know, however, many a times forget to follow. Washing hands frequently, throughout the day is completely essential during winters to maintain your health. It not only helps protect your immune system and prevent you from developing flu and cold, but it protects others around you.
5. Add spices and condiments to your diet. Spices contain special ingredients that provide protection against infections. Try cooking with spices. Add spices to your gravies, vegetable preparations, stir-fries, salads, fillings, stuffing etc. For example, turmeric contains curcumin which has many medicinal properties as per Chinese and Indian medicines.
Cloves and pepper corns contain certain oils which improve immune power. Cumin seeds, ginger powder, cinnamon also have important functions to serve in your bodies that may help in prevention of various diseases.
6. Workout Indoors — Exercising or being physically active has a lot of health benefits. Do not avoid exercising just because it is cold outside. You can always exercise at home. Yoga is great way of doing some physical activity that will improve breathing and flexibility. You can also do spot jogging at home and also some exercises such as squats, sun salutations, jumping jacks, aerobic exercises (with music), dance etc.
Research reports that regular moderate exercise boosts immunity. This may prevent you from getting infected to various bacteria and viruses in winter season.
7. Include fibrous foods: Eat fiber rich foods such as whole grain cereals and pulses and whole fruits and veggies. It is great as far as satiety level is concerned. Thus helps in avoiding over-eating, which may common for some during winters. Studies suggest that it may help in reducing bad blood cholesterol and blood glucose levels. It is believed in improving immunity as well.
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We have a lot of helpful information for you regarding preventive health, nutrition, fitness, mental health etc. to help you stay fit all through year.
References https://www.pinnaclehealth.org/wellness-library/how-to-stay-healthy-during-winter/ https://www.omicsonline.org/open-access/exercise-and-immunity-2165-7025.1000e115.php?aid=5239 https://www.nhs.uk/live-well/healthy-body/five-ways-to-stay-healthy-this-winter/ https://www.heartfoundation.org.au/news/7-tips-for-staying-healthy-over-winter
Originally published at https://medium.com on February 1, 2019.
