The winter season is almost here, so focusing on health should be on high priority now. With so many family events, marriages and gatherings scheduled to happen in winter, we get so busy in the festivities that we ignore our own health. As a result, we have to face health problems that affect our life at both personal and professional levels.
What to Eat and How Much to Exercise this Winter Season?
While the weather may be cold, winter is not the unhealthiest season for your family and you. In fact, more often than not, bad habits are the reason behind recurring diseases and discomfort. Here are some crucial tips to follow to stay healthy, fit and safe during the winter season:
- Diet Tips
Diet plays a key role when it comes to staying healthy. You have a range of options to when you go to the market. You can choose to have either a burger or a glass of fresh fruit juice when you feel hungry. So, to stay healthy and fit this winter season, follow these diet tips:
- Control Your Carb Cravings
When it is cold outside, our body tend to ignite our carb cravings, which spikes our serotonin levels, sending ‘happy’ signals to our brain. These carb cravings get stronger as the day wears on.
To avoid this vicious cycle, you must eat a protein-packed breakfast. This will not only help you feel satiated for a long time, but also will provide you enough energy to stay active through the day. In case you still feel hungry even before it’s evening, eat some low-fat, healthy foods like sprouts and vegetable salad.
- Include Omega-3 Fatty Acids
Omega-3 is a great source of health fatty acids, which are naturally found in Fish, Nuts, and Plant Seeds. It also reduces the risk of joint pain and stiff muscles. Some studies have also proved that omega-3 fatty acids help reduce depression, which is quite a common issue in the winter season.
Improved vision and brain health during pregnancy, improved risk factor for health patients, reduced ADHD symptoms in children, reduced symptoms of metabolic syndrome, proven effect on inflammation and auto-immune diseases, Alzheimer’s and cancer are some other key benefits of Omega-3 fatty acids.
- Consume More Fiber
This is a common health tip that applies to the foods we consume. Apple, Oats, Nuts, Blueberries, and Beans are rich in soluble fiber and have a great anti-inflammation impact on the immune system. Fiber also helps reduce cholesterol levels and manage weight and stay protected against diabetes. So, make sure that the elder members of your family have ample soluble fiber in their diet.
- Don’t Forget to Add Mushrooms
A variety of mushrooms is available in the market during the winter season and these fungi-veggies boost your immune system. Because of the natural anti-biotics present in mushrooms, they have certain properties that help you fight off many illnesses.
So, next time you go grocery shopping, make sure to stock up mushrooms.
- Add More Colors to Your Meals
Colorful vegetables and fruits not only look appealing but also have many health benefits. If you stick to vegetables and fruits, especially that are orange and dark green in color, you can be assured of getting fibers, nutrients and healthy fats.
Spinach, carrots, squash, kale, oranges and swiss chard are very healthy for you in winter. You can choose from a wide range of recipes to incorporate these foods into your meals.
You can also pack some of these fruits to office to avoid munching on unhealthy snacks.
- Exercise Tips
No matter how healthy you feel on the inside, consider adding exercise to your daily routine – be it a short 15-minute workout. Here are some exercise tips that will you stay healthy during this winter season:
- Create a Workout Schedule in Advance
Create your exercise schedule at least a week in advance and make sure to stick to it so that you do not have to put off your activities. What you can do is create your exercise schedule for next seven days on Sunday and start practicing it from Monday.
You should write down what all exercises you will perform and for how long. This will help you with a strict exercise routine for a fixed period of time. If possible, get yourself company so that you can stay motivated and carry on.
- Work Out at Home
If you do not want to go to a gym, fear not. You can start with indoor workout and then after a few weeks of continuity, analyze if there is a need to join a gym or not. For exercise-related help, you can subscribe to one or more fitness channels on YouTube that provide videos on workout, yoga, strength training and aerobics.
If required, you can purchase some exercise equipment online and get them delivered at your doorstep. Start with some lightweight dumbbells, rope skipping, and cycling and slowly but gradually move to weight training to stay healthy and fit. Remember, weight training is the key to long lasting good health.
- Weight Training
After a month or two when you think you can move to a high intensity workout schedule, then you can join a gym. While lifting heavy weights and intense work-out, make sure to ask for support to avoid the chances of injuries. Also, do get a hot oil massage once in a while to get rid of knotted muscles and to pamper yourself.
However, make sure not to completely shift from basics or cardio before lifting heavy weights, as these low-intensity exercises help you burn calories as well as warm up your body.
Winter may increase the risk to your overall health and your lack of attention to diet and exercise can prove to be the catalyst for many unwanted diseases. With shorter days and cold weather, it become difficult to stay healthy and fit during the winter season. Switching to a healthy diet program and light home exercises can really help you manage your health even while enjoying marriage ceremonies, parties, and family gatherings.