- Image by Robert Couse-Baker via Flickr
We all dread the annual winter sickness. It comes, usually without warning, and stays longer than we want. We’re sniffly, sneezy, achey and in general malaise for much longer than we can afford to be. Even when things start to clear up, we still don’t feel quite 100 percent. The thing is, all that can be avoided if we keep our immune system running to its fullest potential. In addition to regular, and I do mean regular exercise, the best way to stave off sickness is by making sure your body is running on the best fuel possible for the dark days and long nights of winter.
You don’t need 10 steps or 20 or even five to make sure you are eating the right things at the right times. Over at HealthCastle.com they narrowed it down to four simple, easy-to-remember tips to help you get properly fueled and free of colds, flus and all other annoying and clingy winter ailments. Please head over and check out their full article, but for now here are their four steps to eating properly this winter. Take special note of number three, and remember that we just did a post about exactly that! Here we go:
- Eat high-quality carbs: Listen to your cravings. There is a reason for them! In the winter, with fewer sunny hours, your stored serotonin (the “feel-good” brain chemical) starts to decline. Your cravings for carbohydrate-loaded comfort foods are your body crying for more serotonin. But be careful when choosing carbohydrates to boost serotonin! Opt for nutritious whole grains and choose high-quality carbs, such as sweet potatoes, pumpkins and squashes.
- Love seasonal produce: Winter produce may not be as exciting and colorful as summer berries, but there are still many healthy choices available. Work seasonal produce, including pomegranates, cranberries, citrus fruits, purple grapes and orange root vegetables, into your meals. You’ll not only add color to your plate, you’ll pack in some serious nutrition punch.
- Consider Vitamin D supplements: If you live in the northern hemisphere, consider taking vitamin D supplements. Numerous studies have shown that oral intake of vitamin D can reduce the risk of colon, breast and ovarian cancers by as much as 50 percent. Vitamin D can be found in fortified dairy products, fatty fish and egg yolks. But reaching the recommended level through food alone is rather difficult. Therefore, the Canadian Cancer Society recommends that all adults take vitamin D supplements every day during the fall and winter seasons. Be sure to speak to your doctor before starting any supplementation.
- Nourish your cold: No diet remedy or supplement has been scientifically proven to prevent cold and flu. However, studies have shown that vitamin C supplements may make your cold milder and shorten it by half a day. In addition, there’s a promising perk for yogurt lovers! A German study found that probiotics (as found in yogurt with active culture) may shorten your cold episode by almost two days. So keep on eating those “friendly bugs!”
It’s winter but it doesn’t have to be miserable. Before you know it, we’ll be posting about the glory of warm spring weather and how to avoid sunburn!
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