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Tips for proper eating, exercising during colder months

Written by Contributor. Posted in Featured, Health & Wellness

Published on February 27, 2019 with No Comments

Here are some winter diet and exercise tips to show you how to stay healthy and fit during winter’s colder months:

1. Calm Your Carb Cravings

The cold season tends to ignite our cravings for more carbs and comfort foods. Why? After you consume these delicious treats, your serotonin levels rise, making your brain think you are happier. And as the day wears on, your carb cravings get stronger and stronger.

To counter this, try eating a protein-packed breakfast to keep your energy levels up throughout the day. If by the time the afternoon rolls around you’re still craving sweets or carbs, be sure to have low-fat and healthy snacks on hand. However, if you can, finding a way to increase your serotonin levels without food is the best way to beat the carb cravings.

2. Add Omega 3 Fatty Acids

Omega 3 fatty acids are a healthy type of fat that are naturally found in many food types including fish, plant seeds and nuts. Omega 3 fatty acids are great for reducing joint pain and stiffness as they are a natural anti-inflammatory. Studies have also shown that omega 3 fatty acids help lower levels of depression, which people commonly feel during the shorter days of winter.

3. Cook With Mushrooms

There are several species of mushrooms that have immune-boosting health benefits. That’s because mushrooms have naturally-occurring antibiotics. This gives them medicinal properties, which helps us to fight off many types of illnesses. Next time you’re at the grocery store, be sure to stock up on varieties like white button or shitake mushrooms and add them to your meals this winter.

4. Eat More Fiber

Soluble fiber found in apples, oats and nuts is an important way to decrease inflammation and boost immune system function. Soluble fiber also helps reduce cholesterol levels in the body and aids in weight loss and protection against diabetes. This is an especially important winter health tip for seniors who require a high-fiber diet to protect their digestive systems.

5. Eat More Green and Orange Vegetables

Sticking primarily to vegetables and fruits that are dark green and orange is important in ensuring you’re getting healthy nutrients, sugars and fats. Spinach, kale, Swiss chard, squash, carrots and oranges are all delicious during the winter. There are plenty of recipes available to incorporate these items into your regular winter diet.

6. Cook With Spices

Onions, garlic, ginger and cilantro are the perfect items to add flavor to your dishes. Not only do they make food taste great, but they’re also shown to help improve immune function. Turmeric is a spice traditionally used in Chinese and Indian medicine. Its main active ingredient is called curcumin, which gives curry its yellow color. This spice helps to combat a number of conditions including inflammation and heart disease, and it acts as a powerful antioxidant.

7. Plan Your Exercises a Week in Advance

Try to stick to a weekly exercise plan so you don’t put off your regular exercise activities. On Sunday night, write down your exercise schedule for the next seven days. Choose your exact workout routines, activities or exercises for each day and how long they will be. Knowing what you’re scheduled to do each day ahead of time makes it easier to stick to. If you can, line up your workout schedule with a friend to encourage each other to stick with it and stay motivated.

8. Workout at Home

If you have no desire to head outdoors for your workout, then never fear. There are plenty of resources online that supply fun workout videos and exercises. These resources offer a variety of workouts including yoga, strength training, aerobics and other body-weight exercises. Check out Pinterest for tons of great resources so you can get fit in the comfort of your own living room.

9. Get a Wii Fit

Just like the online workout videos, a Nintendo Wii Fit is a fun and convenient way to stay fit during winter and have fun at the same time. This gaming device provides virtual workouts to direct the user through a number of exercises like yoga, strength training, aerobics and more. It can be adjusted to fit your personal goals from cardiovascular improvement and disease prevention to muscle building and weight loss.

Source: www.pinnaclehealth.org

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