For those here in Canberra and across the southern hemisphere, winter is starting to roll in. Last week there was foggy mornings with thick frost covering the ground. While it is a beautiful time of year, the cold can go right through you and for many, winter is their least favourite season and can bring on the winter blues.
One thing that really helps me to deal with the winter blues is keeping a consistent routine with my meals and exercise. Making sure my body is getting the nutrients it needs to feel my best, while moving my body each day, is good for both my physical and mental health. Maintaining a healthy diet is vital to keeping healthy throughout winter, by eating foods to support your immune system can help you fight off the cold and flu viruses that circulate more during these colder months.
Drinking enough fluids is a major problem during the winter months as the cold blunts the thirst mechanism. Warm but dehydrating drinks such as coffee and tea are more appealing and actually add to the amount of fluid you need to consume to offset their dehydrating effects. While exercising in winter you need to consciously consume engough fluids to replace the water that gets lost through sweat and breathing. When you breathe in cold air, your body will warm and humidify the air, so as you exhale, you lose fluid that must be replaced.
It is difficult for many people to get enough vitamin D during the winter months due to the limited time in the sun. We are lucky to have many clear days when the winter sun is shining, so rug up and get outside in the sunshine to soak up the sun’s rays.
There is so much that you can do to stay healthy in winter by seeking out nutritious foods. Here are some of my favorite winter foods:
Porridge – It’s always good to start your day with a breakfast that has slow-releasing energy, such as porridge. Oats contain many important nutriants including antioxidants, soluable fiber, vitamins and minerals. Not only will porridge keep you feeling full until lunch, but there’s nothing like warming oats on a cold winter’s morning.
Fruit and Veggies – Seeking out fruit and veggies that are in season will help to get the most nutricianal value. Vitamin C is crucial during the colder months to support your immune system to fighting off viruses. This can be found in plenty of fresh fruit and veg such as citrus fruits, kiwifruit, broccoli, red capsicums and sweet potatoes.
Fish – Fish such as salmon, sardines and tuna are rich in vitamin B12, which contribute to the healthy functioning of the immune system and the reduction in tiredness and fatigue. Fatty fish such as tuna, mackerel and salmon also contain vitamin D that can help for those not getting enough winter sunshine.
Soup – We eat a lot of soups during the winter months. Cooking up a big pot of soup on the weekend makes mid-week lunches or dinners easy. By adding lots of veggies, grains and legumes increases the nutrients you can get from the soup. When we are feeling unwell we cook up a chicken soup with lots of garlic and turmeric, which is the perfect immune booster, and yummy too.
Turmeric tea – traditional tea and coffee can dyhydrate you, so finding a herbal alternative that will warm you up without the dehydrating effects. Jo loves turmeric tea blends, as well as lemon blends. It can be really helpful to brew a large pot of tea to sip on throughout the day, keeping your warm and replacing the fluids in your body throughout the day.
These are just a few of our go to foods for the winter months. We encourage you to try any that appeal to you to support your health during these cold winter months. Keep warm.
Shaun