Winter is a time when it is common to get sick due to certain annual infections, such as the flu or a cold, and adverse weather conditions that can cause discomfort. Winter can bring seasonal illnesses, particularly affecting the old, young children, and those with underlying health conditions.
Common health issues during the winter include colds, flu, and worsening conditions such as arthritis, psoriasis, eczema, and asthma. Statistics also show an increase in heart attacks during the winter.
Here are some essential tips to follow:
Incorporate dry fruits into your diet
Dry fruits and nuts, such as almonds, walnuts, and cashews, can naturally increase your body temperature. Dry fruits are also nutritious, with more vitamins, minerals, fibre, and nutrients than fresh fruits.
Eat seasonal root vegetables
Winter root vegetables, like carrots, radishes, beetroot, sweet potato, and purple yam, are complex, slow-burning carbs that can help you feel full and satisfied without causing sharp blood sugar spikes.
Maintain good hygiene
Wash your hands regularly to prevent spreading infections. Be sure to wash before eating, using the bathroom, and touching potentially contaminated objects. Encourage young children to wash their hands upon returning home from being outdoors.
Stay hydrated
Even if you don’t feel as thirsty in the winter, it’s essential to drink enough water to prevent dehydration and support your immune system. Please consume a minimum of 3-4 litres of water per day.
Exercise regularly
It’s normal to feel a little sluggish in the winter, but it’s essential to maintain moderate physical activity to support immunity and prevent seasonal illnesses. Try indoor exercises like yoga, aerobics, and strength training if the weather makes it challenging to be active outdoors.
Get enough fiber
Eating more during the winter is expected to stay warm, but that doesn’t mean you should rely on calorie-dense and fatty foods. Include plant-based foods that are high in soluble fibre to aid in digestion.
Include omega-3 fatty acids
These good fats, found in foods like fish, nuts, and seeds, can help lower stress levels and reduce joint pain and stiffness.
Eat leafy green vegetables
Dark leafy greens, like spinach, fenugreek leaves, and mustard greens, are high in vitamins A, C, and K, as well as other nutrients. They can improve bone health and prevent dry skin during the winter.
Moisturize your skin
The winter can leave your skin dry, dull, and rough. Keep it smooth and radiant by using a high-quality moisturizer and sunscreen, especially if you have skin conditions like psoriasis and eczema.
Stay warm
Protect your airways and immune system by dressing appropriately for the weather and wearing coats, mufflers, hats, and other protective gear
Use herbs and spices
Eat fresh fruits
Boost your immunity by incorporating seasonal fruits like oranges, strawberries, amla, papaya, and kiwi into your diet.
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