WINTERS -TIME FOR REJUVENATION
Another winter is about to begin and fill our life with short gray days and long cold nights. In this season, low temperature and dry weather are the factors that make us look for the most effective ways to protect our body from getting cold and catching infectious diseases. Food is the best way to combat with winter problems. Do you want to know, what foods are the best for this season? What foods can provide us with the protection we need so much in winter? Here are some dietary tips for keeping your body healthy and staying calm during winter season. Dr. Shikha Sharma Nutri Health, Balanced Diet, Weight Loss, Nutrition, Diet Plan, weight gain
HEALTH PROBLEMS IN WINTERS
Winter is associated with the holidays and cheer, but its also that dreaded time of the year when ailments lurk at every corner.
Common disorders are:
1. SAD(Seasonal Affective Disorder)
2. Breathing difficulty
4. Sore throat
8. Weight gain
One can overcome these disorders before they attack our body and make us unwell.
1. Use of Amla which is also a rasayana helps to build immunity and thus makes us strong.
2. Regular tea to be replaced with ginger and honey decoction which keeps us away from respiratory disorders.
3. Take equal amounts of cardamom, ginger powder, black pepper and cinnamon (1 teaspoon each). Add sugar equal to the total amount of mixture and grind to make a fine powder.
Dosage: Take half a teaspoon twice daily, with honey or warm water after meals.
4. In cases of sore throat, a clove or two cardamoms or a few raisins can be chewed. Gargling with warm salty water two to three times a day is also beneficial.
5. Winter is the season of depression. To overcome depression, expose yourself to sunlight as much as you can. In absence of sunlight, sitting near a fireplace is very helpful.
6. Lavangadi vati or cloves (1-2) can be used as lozenges.
7. Inhale steam. Put some eucalyptus leaves or pudina (mint leaves) in the hot water before inhaling its steam. This will give relief from nasal congestion and blocked nose.
8. Vitamin C is a very good remedy for respiratory infections. Mix lemon juice with warm water and take it.
9. For coughs with phlegm, use decoction of liquorice (mulethi) root with honey.
10. Start the day with honey pepper mixture.Grind 7 black pepper balls and mix it with 1 tsp of honey.
Physical strength and appetite is highest in winter. In winters, the body retains heat and protects itself from the cold weather. This strengthens the digestive system and makes it capable of digesting large amounts of food. Seasonal foods available in this period are also rich and nutritious. This season is particularly good for enhancing immunity (ojas).
During the winter season nutritious food should be taken to avoid weight gain and food must be clubbed with regular physical activity.
NUTRITIONAL TIPS DURING WINTERS:
It is very important to drink lot of water during winter. Water helps in detoxifying your body and protects you from becoming constipated.
It is recommended not to exercise immediately after night sleep as empty belly and energy shortage may make you feel uncomfortable.
Have tonic treats during dry and cold seasons like ginger tea or jasmine tea or green tea as this will help in fighting infections.
Foods like milk, egg whites, and tofu that are rich in niacin should be consumed in winters. Along with sesame, this will keep you warm by boosting circulatory system.
Vitamin C rich fruits and vegetables like citrus fruits-oranges; lemon, malta etc, cabbage, broccoli, pumpkin, and spinach will boost your immunity in the winters.
To fight infection zinc intake should be increased which is found in fish, oysters, poultry, eggs, milk, unprocessed grains and cereals.
Eat raw food with cooked food to boost your immunity.
Moderate amount of fat intake should be taken i.e. not more than 30% of total calorie.
Choose raw snacks instead of desserts and calorie laden cookies, chips.
In addition to this include probiotics for restoring healthy bacteria which protect from infections.
Include ginger, cumin seeds, pepper, along with cardamom, cinnamon in your diet as these are well known winters warmers.
Meal should not be skipped and start your meal with soup or broth. This may help to slow us down and consume less calories.
Fiber from wheat, oats, sorghum, bajra, porridge and brown rice are known to have a protective effect for both digestion and heart health during winters.
Avoid eating refined or processed cereals and grains as most of the nutrients are stripped in these products at the refining level.
1. Massage with oil.
2. Udvartan with fine paste/powder of kumkum (kesar).
3. Exercise (vyama).
4. Clothing-leather, silk and wool.