In the cold of the winter months, it is easy to see ourselves in a position of hibernation within many aspects of our lives. For the most part, it is a hassle to step outside and continue with our normal activity, let alone maintain healthy choices. After all, it would be much cosier to stay indoors and watch a movie with our favourite comfort foods. Nonetheless, the winter provides our bodies with specific challenges that require particular attention. Taking proper nutritional care in the winter is important for many reasons, particularly physical and immune health.
Shorter days, less sunlight
Image by Denys Nevozhai
As should be noticed in the winter, the number of sunlight hours drastically reduces, producing certain effects on the human body. Firstly, a reduction in sunlight may enable a drop in the brain’s serotonin levels. The neurotransmitter serotonin acts on our appetite, sleep, and mood, and therefore its diminished presence may result in depressive symptoms and food cravings. We can boost serotonin levels by consuming healthy carbs (ie. whole grains, sweet potatoes, etc.). The second result of suboptimal exposure to sunlight is the reduction in vitamin D absorption. Being deficient in vitamin D may place individuals at a higher risk for diseases including cancer, multiple sclerosis, heart disease, as well as infection. Therefore, maintaining vitamin D levels in the winter may lessen the frequency and strength of flus. Vitamin D may be obtained through fortified dairy and grain products, certain fish (i.e. tuna), and through supplements.
Boosting your immune system
As already mentioned, the winter can bring about a weakened immune system from a lack of vitamin D amongst other things. Keeping a strong immune system can help us ward off those nasty winter colds and flus. Incorporation of antioxidants (including vitamin C and beta carotene) in the diet is a major way to boost immune power. In fact, increasing vitamin C intake has been shown to shorten the lengths of colds by a significant amount of time (even by hours or days!). Antioxidants are easily found in many fruits and vegetables, including citrus, green vegetables, and sweet potatoes. It is also suggested that the consumption of zinc-rich foods (seafood, poultry, eggs, whole grains, and milk) may be beneficial in fighting winter sickness. Additionally, probiotic bacterial culture, found in fermented dairy products like yogurt, aid in protecting the body from infection. Probiotics may also be found as a supplement. Furthermore, drinking tea regularly may protect us from germs. Hence, eating a balanced diet, with particular attention paid to nutrient intake, will help in maintaining our winter health.
Winter weight gain?
Commonly, people tend to think that we are naturally inclined to gain weight during the winter. However this is not the case. It appears more likely that our winter habits lead us to increased weight gain. We may notice ourselves spending lots of time indoors, indulging on our favourite holidays treats, and thus being relatively inactive for our calorie intake. This, as well as environmental stressors (ie. work-related stress, holiday-related stress) can lead us to gain a few extra pounds. Additionally, during the winter, we sweat less often than in the summer, so the brain does not tell us that we need to drink water. Drinking less water makes it more difficult to lose weight. Therefore, to beat the winter weight gain, we must adapt to being more active, limiting high-calorie foods, and drinking more water.
Image by Ryan Jacobs
Winter-seasonal fruits and veggies
Eating fresh produce doesn’t have to stop in the winter! Many fruits and vegetables can be harvested during the winter, or kept fresh in indoor storage. Cooler temperatures give some produce a sharp, sweet taste. Below is a list of fruits and vegetables that may be available in the winter and are known to have a number of benefits (Keep in mind that seasonality differs between geographical regions):
Fruits: Apples , Citrus (oranges, clementines, kumquats, grapefruit, pommelos, lemons, limes), Cranberries, Dates, Figs, Grapes, Kiwi, Kumquats, Pears, Persimmons, Pomegranates
Veggies: Beets, Broccoli, Brussels sprouts, Cabbage, Carrots, Cauliflower, Celery, Garlic, Herbs, Kale
Leeks, Onions, Parsnips, Potatoes/Sweet Potatoes, Shallots, Winter Squash (butternut, acorn, etc.)
Hoping this information makes your winter a lot more bountiful in all aspects!
By Hana Abbas
Please note that opinions expressed are the author’s own. They do not necessarily reflect the views and values of The Blank Page.
