Not Just Warm, Stay Energised This Winter, Advises Nutritionist Ritika Samaddar

With the winter season upon us, it is time to be energised and enjoy the wedding and festive season to its fullest. With shortened days, dark afternoons and cold weather, our mood and energy can take a bit of a hit. We all know winters tend to make us all lazy but not anymore. Winter in the modern world is no longer a season of deprivation, but of plenty.

A positive side to winters is the food, the healthy appetites and the urge to splurge! Delhi based nutritionistRitika Samaddar dolled out some tips forHerZindagireaders, on how important it is to make the right food choices, to maintain weight, boost your immune system, that help you fight off colds and common bugs and also feel more energetic. Here is a list of some ways you can keep yourself energised this winter:

Energise Your Mornings

Image courtesy: shutterstock.com

• YES! Start your day right.
• Turn your party songs on and move your body early morning.
• Keep aside just 10 minutes in the morning and go for a quick run outside. The fresh air will lighten your mood helping you being happy and energised.
• Whatever you choose to do, just get the blood pumping and fill your lungs with oxygen. Watch your mood soar and enjoy an energised start to the day.

Fueling For Winter

Image courtesy: pexels.com

Ensure an adequate carbohydrate in your diet to prevent reduced blood sugar and maintain muscle glycogen levels. Low blood sugar and muscle glycogen suppress your immune system, making you more susceptible to infections.

Have plenty of fruits and vegetables over the winter months. These are sources of fibre, micronutrients and several antioxidants. Vitamin C, an important antioxidant, obtained from fruits and vegetables can help to ward off winter colds and flu. Oranges, grapes, strawberries, kiwi fruit, and guavas are all brimming with vitamin C and bioflavonoid to ward off winter colds.

Increase the intake of Zinc and Selenium which are important for ensuring a robust immune system. Good sources include meat, fish, eggs, nuts like almonds. Almonds are also rich in vitamin E antioxidants, dietary fibre, riboflavin, phosphorus, magnesium, copper, protein, manganese, and calcium.

Flow With Fluids

Image courtesy: shutterstock.com

In the winter season, you may not feel thirsty and hence not take enough water or fluids making you feel dehydrated. However, even in the cold, your body requires plenty of fluids. This is especially important for those who have heated homes and offices. Maintain a fluid intake of 2-3 litres per day.

Read More:These Food Items Will Help You Brave The Pollution Says Rujuta Diwekar

Gulp In Some Protein

Ensuring a good protein intake remains essential to maintain muscle mass as well as to keep warm! Protein intake is linked to the body’s ability to excite orexin cells, which boosts energy. A good way to include protein in your daily diet is by consuming nuts like almonds. Almonds are a good source of protein. They not only help you keep a check on your weight but also are beneficial for your heart health.

Add Some Colours

Don’t confine yourself to just dark shades like blacks and greys.

Make your winter wardrobe a bit more colourful by adding a few oranges and yellows. It’s not just about your clothes add some colours to your diet too. With greens all over in your winter diet add some nutritious colours like the red tomatoes and some yellow peppers. And totopall this, add some twist with a crunch of roasted almonds.

Face Some Vitamin D

Image courtesy: shutterstock.com

As most of us are indoors during winters, our exposure toVitamin Dis minimised. It’s important to get your portioned intake of vitamins and minerals during winter. Especially Vitamin D is the one to pay particular attention to and the reason for it is because the body can only produce Vitamin D when it has access to the UVB rays in sunlight. So with no sunlight opt for some other artificial sources.

So don’t just keep sitting, move your body a bit and keep yourself energised all through this winter with these small ways and make your winters healthy, warm and glowing!

Recommended Video