Winter means warm blankets, and comfort food. However, the shorter days and colder temperatures might lead to increased lethargy and exhaustion. This "winter laziness" can be induced by a variety of circumstances, including hormone shifts, less sunlight exposure, and dietary changes.
While there are many things we can do to overcome winter laziness, such as obtaining regular exercise and maintaining a normal sleep schedule, changing our nutrition is one of the most effective. Here are six nutritional modifications you may make this winter to keep active and energised:
1.Drink Enough Of Water
It's easy to forget to drink water when it's cold outside, but staying hydrated is essential for winter wellness. When we are dehydrated, our body functions become sluggish, and we can experience fatigue and decreased energy. Aim to drink 8-10 glasses of water per day, and consider adding a squeeze of lemon or lime for extra flavour and vitamin C.
Also read: Winter Wellness: Expert Lists Health Benefits Of Consuming Bajra Laddu
2. Choose Complex Carbohydrates
Instead of reaching for processed carbohydrates like white bread and pasta, opt for complex carbohydrates like brown rice, quinoa, and whole-wheat bread. These foods provide sustained energy and help to keep your blood sugar levels stable, preventing crashes that can leave you feeling tired.
3. Include Protein at Every Meal
Protein is essential for building and maintaining muscle mass, and it also helps to keep you feeling full and satisfied. Include a source of protein at every meal, such as lean meat, fish, eggs, beans, or tofu.
4. Don't Skip Meals
Skipping meals can lead to low blood sugar levels, which can cause fatigue and weakness. Make sure to eat three regular meals and two healthy snacks per day. This will help to keep your energy levels up throughout the day.
5. Eat Seasonal Fruits and Vegetables
Seasonal fruits and vegetables are packed with nutrients that can help to boost your immune system and fight off winter colds and flu. Some of the best winter fruits and vegetables to include in your diet include citrus fruits, sweet potatoes, carrots, beets, and Brussels sprouts.
6. Limit Sugar and Processed Foods
Sugar and processed foods can give you a quick burst of energy, but they will often lead to a crash later on. This can leave you feeling tired and sluggish. Limit your intake of sugary drinks, processed snacks, and sweets.
Also read: Winter Wellness: 8 Tips To Conquer Seasonal Affective Disorder
7. Get Enough Vitamin D
Vitamin D is essential for bone health and immune function. Unfortunately, many people don't get enough vitamin D during the winter months, when there is less sunlight exposure. Talk to your doctor about taking a vitamin D supplement. Additional tips for staying active during winter:
- Get regular exercise. Even a moderate amount of exercise can help to boost your energy levels and improve your mood.
- Get enough sleep. Aim for 7-8 hours of sleep per night.
- Spend time outdoors. Even if it's cold, try to get outside for at least 30 minutes per day.
- Manage stress. Stress can contribute to fatigue. Find healthy ways to manage stress, such as yoga, meditation, or spending time in nature.
By making these dietary changes and following these tips, you can help to combat winter laziness and stay active and energised all season long.
Remember, it's important to listen to your body and make the changes that work best for you. With a little effort, you can enjoy a healthy and happy winter.