Winter is a highly anticipated season, with many celebrations to enjoy with your loved ones. However, many people suffer from the winter blues and lack stamina. Cold temperatures, icy winds, and less sunlight exposure all have an impact on your mental and physical health. This is due to a lack of vitamin D from sunlight during the winter. Doctors recommend vitamin D supplements because food may not be enough to meet your vitamin D requirements.
Whether you like winter or not, maintaining your energy levels is essential. As a result, these 5 winter nutrition tips will help you boost your mood and stamina throughout the cold weather, allowing you to enjoy the holiday season with your friends and family without feeling tired or down.
1. Hydration is key
We don’t get thirsty as often in the winter because we don’t sweat as much. But you must stay hydrated throughout the winter.
Is hydration important in winter?
Absolutely! Regardless of the temperature, it is critical to stay hydrated. Water is required for your body to function properly. If you don’t drink enough water during the winter, you may become dehydrated. Dehydration causes a variety of health issues, such as impaired metabolism, kidney and liver disease, constipation, and disrupted thermoregulation.
What are the benefits of hydration?
Drinking enough water allows you to keep your body temperature stable regardless of outside temperature fluctuations. In the winter, dehydration increases your risk of hypothermia. Staying hydrated allows you to generate body heat, stay warm, and deal with cold weather.
How do you hydrate in the winter?
In the winter, 6-8 glasses of fluid are recommended daily. This means that, in addition to water, you can use tea, coffee, fresh juices, bone broth, and soups. Staying hydrated is easier in the summer because you are thirsty more often. It’s more difficult in cold weather.
Why is it harder to drink water in the winter?
During the winter, you rarely feel thirsty. This is because you don’t sweat as much in cold weather. As a result, your body loses water much more slowly than in the summer. However, feeling less thirsty does not imply that you are properly hydrated. Every day, you should drink at least 1.5 to 2 liters of water.
2. Diversify your meals
It is critical to vary your meals in order to obtain as many nutrients as possible from your diet.
How should I plan my meals in winter for maximum nutrition?
You can use the following method to plan your meal:
- Half plate: Non-starchy vegetables like cauliflower, carrots, cabbage, broccoli, and radish
- One-fourth plate: Lean protein (fish, tofu, chicken, legumes, beans, peas, mutton)
- One-fourth plate: Whole grains (brown rice, barley, lentils) or starchy vegetables, for example, potatoes, sweet potatoes, beets, squash, etc.
Including a variety of food groups in your meal helps to improve the nutritional value of your meal. Winter blues, fatigue, and depression are all symptoms of poor nutrition. Seasonal Affective Disorder (SAD) affects approximately 20% of the global population, according to clinical studies. One way to deal with these seasonal mood swings is to eat well in the winter.
Your breakfast is important!
Remember that breakfast is one of the most important meals of the day and should be planned accordingly. Breakfast should not be skipped. Take the time to plan a satisfying breakfast meal for the start of the day. Consume protein-rich foods such as eggs, yogurt, and oats. Breakfast should be free of refined sugars and processed carbohydrates (processed cheese, cereal, packaged oats, etc.). Include a side of fruit for fiber and vitamins.
3. Stretch and exercise!
Working out is essential if you want to increase your energy and stamina. As a result, do not skip your winter workout routine. It’s difficult to get up and leave your couch and blanket when you’re all warmed up and enjoying a hot cup of cocoa. But you must stretch! Exercise increases blood flow, which warms the body and is beneficial in cold weather. It also helps to keep the winter blues at bay. Furthermore, working out makes you thirsty, which helps you consume more water.
4. Eat enough good carbohydrates
Winter’s shorter days and longer nights affect your serotonin levels, which can cause feelings of sadness and gloom. This effect is also known as the winter blues, in which one feels sad and down. To increase serotonin levels, consume enough healthy carbohydrates, which can be found in the following foods:
- Sweet potato
- Regular potato
- Beetroot
- Whole grains
- Nuts
- Squash
- Pumpkin
- Turnip and parsnip
Good carbs also help insulate your body against cold temperatures, which is essential during the winter season.
5. Don’t forget your Vitamin D
Getting enough vitamin D from sunlight alone is insufficient during the winter.
Vitamin D, also known as sunlight vitamin, is essential for bone and muscle health, immune system strength, regeneration, and stress regulation. It also aids in the treatment of depression and the improvement of mental health.
What are some good vitamin D sources?
Some foods are rich in vitamin D, including
- Egg yolks
- Fatty fish (salmon, tuna, and cod)
- Sardines
- Beef liver
- Mushrooms
- Sunflower seeds
By including these foods in your diet, you can boost your vitamin D levels and stay fit and healthy all winter.
You may not get enough vitamin D from food alone. As a result, including a vitamin D supplement in your diet can help you overcome a vitamin D deficiency during cold weather. However, before integrating any dietary supplement into your diet, you should consult with a licensed nutritionist.
