How To Stay Healthy And Fit During Winter
By Kim Kash
By Kim Kash
As the weather cools and darkness falls earlier, its tempting to ease off on exercise and head indoors for a night of carryout in front of the telly. But junk food and inactivity are big mistakes at this time of year. A much better way to greet autumn is with a reinvigorated fitness regime and a fired-up plan for healthy eating.
Here are five ways to stay healthy and strong through the cold weather. Give these a go and see if you dont feel warmer, fitter and livelierright on through cold and flu season!
1. Switch to a cool-weather fitness regime. Its fun and healthy to add some variety to your workout. Why not take the changing of the seasons as an opportunity to rethink your routine? If you played tennis all summer, you could transition to squashor try out something that uses a completely different skill set, like climbing or circuit training. You could also take up swimming at the indoor pool, or sign up for a yoga class. If youre always chilly, try hot yoga!
2. Stay physical and socially active. Moodiness and depression are as common as colds and fever in the winter. Of course, exercise can help with this by generating endorphinsthose chemicals that create that feeling of powerful well-being during and after a great workout. Studies are now also suggesting that endorphins play an important role in a healthy immune system. (Another reason why tip #1 is so important!) Equally important to your mental health is a regular dose of social activity, where you are surrounded by people you love. When youre tired and its cold and dark outside, a nesting instinct can take over. Once in a while, it feels wonderful to burrow into the blankets and hibernate, but dont make a habit of it. Soon youll find yourself in a downward spiral of inactivity. Build and maintain an active social network of family and dear mates. Its good for you!
3. Stay hydrated. Its important to drink lots of water year-round, but when the weather gets cold, humidity drops and super-drying heating systems get switched on. For many, consumption of hot tea and coffee also increases. Some studies show that caffeine in large amounts (5 or more cups a day) can have a diuretic effect, which means it pulls water out of your system. So keep your tea and coffee breaks under control. To keep your nasal passages hydrated and clear, use a neti pot or other nasal irrigator. If youve never tried one before, the sensation might seem quite odd at first. But soon youll wonder how you got along without doing this simple, cleansing practice on a regular basis.
4. Pile on the veg. In the summertime we tend to eat lighter, and that often means salads for dinner or other light meals loaded with fresh veg. In cool weather, though, its common to crave warmer, heavier meals. Just as youll likely change your exercise regime to fit the cooler weather, youll also be switching over from light, often raw salads and fresh greens to heavier, warmer, more filling veg. Winter choices include plenty of colorful roots: beets, turnips, parsnips, and rutabagas. These are all rich and sweetly delicious oven-roasted. Beet and turnip greens are also incredibly healthyand they taste great par-boiled, then briefly pan-fried.
5. Spice up your winter cooking. When youve come in from a cold, wet day, it may be tempting to dig into a heavy, meat-based meal. Soul-satisfying, to be sure, but a spree of that kind of eating will leave you bloated and miserable. Instead, consider using warming spices to heat you up from the inside. Ginger, a traditional immune system booster, lends a powerfully warming flavor to stir-fries, sweet potato dishes, even baked apples. Buy whole ginger root and grate peeled pieces with a standard box grater. Use a little at first, and add more to your cooking as your palate adjusts to its delicious pungency. Cinnamon is another traditional warming spice, valued in traditional Chinese medicine for its warming qualities, especially when combined with ginger. The Ceylon variety, though harder to find, is considered healthier and tastier. Finally, if your household can tolerate some real heat, use cayenne or other hot pepper to add a fiery kick to chilies, stews, and stir-fries. Capsaicin, its active ingredient, opens and drains nasal passages and boosts immunity, among many other benefits.
Take these tips to heart, and youll enjoy an active, social, and spicy winter season!
Sources:
http://www.psychologytoday.com/basics/social-life
http://www.mayoclinic.com/health/caffeinated-drinks/AN01661
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=72
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=140
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=68
http://online.liebertpub.com/doi/abs/10.1089/10762800252909865
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