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News Topical, Digital Desk : As temperatures drop, health challenges naturally increase, and air pollution in most areas has exacerbated this situation. Winter brings with it the risk of infections, colds, fevers, sore throats, and seasonal flu.
Our immune system is our strongest defense against this. It's the body's built-in shield, the first to respond to health problems. To maintain a strong immune system, we must first be conscious about our diet, because the foundation of our immune system rests on nutrition.
A diet rich in micronutrients, such as vitamins C, D, zinc, and antioxidants, is essential. This not only maintains energy levels during the winter but also helps prevent infections.
Balanced diet and routine
If you include seasonal fruits, vegetables, whole grains, proteins and healthy fats in your diet and also take out 30 minutes of exercise every day, you will remain healthy throughout the winter and will remain safe from common infections.
It's important to understand the importance of herbal, natural fats, and lean proteins that provide energy during winter. During winter, the immune system is put under increased pressure to adjust to the body's temperature, making it easy for people to catch colds, coughs, and the flu. It's especially important that nature provides a plethora of food options to keep us healthy during this season.
What to eat and what not to eat
to maintain good digestion
- What to avoid: Excessive consumption of ice cream, cold drinks, and salads can lower body temperature and lead to digestive problems.
- What to eat: Hot soup, boiled or lightly roasted green vegetables, herbal tea, warm water, ginger mixed water helps in maintaining good digestion.
When you feel a little hungry
- What to avoid: In winter, even a slight hunger pang leads people to overeat samosas, pakoras, and chips. The high oil content in these can cause indigestion and acidity. This also leads to rapid weight gain.
- What to eat: Lightly roasted nuts and seeds can be consumed as breakfast.
sweet foods
- What to avoid: Sweets, pastries, and sugary drinks weaken the immune system and increase inflammation in the body. This increases the risk of weight gain and diabetes.
- What to eat: Jaggery, dates or honey can be used in limited quantities.
Caffeine drinks
- What to avoid: Consuming too much coffee or cold soda can cause dehydration and indigestion. This can also affect sleep.
- What to eat – Herbal tea of ginger, basil etc., hot lemon water is better in winter.
dairy products
- What to avoid: Excessive consumption of milk, cheese, and yogurt can worsen colds and mucus. Although dairy products are nutritious, the cold can aggravate sinus and throat problems.
- What to eat: If you experience frequent mucus problems, you can consume almond, soy, or oat milk. Warm dairy products and add turmeric to them can be beneficial.
Non-vegetarian food
- What to avoid eating: Consuming excessive meat (especially red meat) in winter can cause indigestion and cholesterol problems.
- What to eat: Consuming lean protein, such as chicken, fish or plant-based (pulses and beans etc.), turmeric, black pepper and garlic is beneficial.
These foods will protect you from cold flu
- Turmeric, ginger, and garlic – These are natural antimicrobials that help eliminate harmful microbes and internal inflammation and irritation in the body.
- Fermented foods – Probiotic foods promote a healthy gut, which improves immunity. Fermented vegetables should be consumed during the day.
- Nuts, seeds, and pulses – These are rich in protein, zinc, healthy fats, and many other nutrients. They boost your body's immunity.
- Seasonal Fruits – Citrus seasonal fruits contain vitamin C, which strengthens blood cells and improves immunity. Oranges, lemons, and other ripe fruits can be consumed.
Keep these things in mind during winter
- Fruits and vegetables- Eat carrots, beetroot, whole grains and dry fruits.
- Immunity – Ginger, turmeric and honey are beneficial in winter.
- Drink plenty of water – herbal tea, soup, or lukewarm water will help prevent dehydration.
- Exercise – This maintains energy and digestion.
Diet is like medicine in winter
Dr. Shikha Sharma (Scientific Mentor, Rainfort Wellness) explains that reduced physical activity during winter can lead to many problems. Secondly, hunger increases during the cold season, and people tend to eat anything and everything, including fried foods. This directly affects the stomach and liver.
Therefore, it is advisable to eat plenty of green vegetables, salads, and drink juice during this season. Because diet acts like medicine during this season. Foods rich in antioxidants and fiber prevent stomach problems. Drinking vegetable smoothies or soups during winter boosts immunity. To keep muscles and bones strong, you can consume roasted seed powder.
It is rich in fatty acids. Avoid refined flour, sugar, junk food, rice, and yogurt, as these increase inflammation in the body. Drink cow's milk with ginger or turmeric at night. Additionally, drink herbal decoctions to maintain a healthy metabolism; this will strengthen your digestive system.
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