Many people experience a variety of issues throughout the winter, including swelling in the hands and feet, bloating in the stomach, coughing, and colds. Heart attacks are also frequently seen during the winter. Here are 10 dietary practises that can reduce health problems in the winter.
Warming meals are necessary to meet our bodies' requirement for rich foods that provide both warmth and nourishment during the winter. Warming foods include dried fruits (dates), nuts, and oilseeds (sesame seeds). Any vegetable that requires patience to grow and whose edible portion develops below the soil's surface is often warming and suitable for winter consumption.
Many people experience a variety of issues during the winter, including swollen hands, feet, and other bodily extremities. Some people also experience stomach bloating during the winter, while others experience coughing and colds. Wintertime also sees a spike in heart attacks.
Dietician Neelam Ali stated in an interview with HT Lifestyle that the blood vessels that carry blood to the distant organs are very thin and tend to shrink during this time due to the extreme cold. As a result, the flow of blood does not reach the remote organs. The fingers on our hands and feet, which are farthest from our hearts, receive less blood in such a condition. They are impacted by the restriction of blood flow, and as a result of the blood vessels' shrinkage, they begin to bulge, turn red, or itch.
She advised, "First of all, you can increase your blood circulation by engaging in more physical exercise. Avoid working in extremely cold water, and if you must, wait a few minutes before dipping your hand into hot water. Blood flow can be hampered by temperature changes. Wear cotton socks and warm cloth gloves before visiting somewhere that is cold. Wintertime water consumption reductions cause a fall in blood volume, which prevents viscous blood from getting to the narrow capillaries.
She suggested the following five wintertime eating habits:
1. Limit your intake of tea, coffee, and soft drinks Tea, coffee, and soft drinks have diuretic effects that cause an increase in urine production, which lowers blood volume.
2. Include fruits and salads in your diet By include some raw food, such as fruits and salads, you can lessen the frequency of infection episodes. These foods can also aid in digestion and water retention.
3. Include nuts and seeds Nuts and seeds with excellent thermogenic effects include walnuts, almonds, pumpkin seeds, melon seeds, and sesame seeds. so that you can maintain normal blood pressure and stay warm in the winter.
4. Include desi ghee in your diet Desi ghee can help with constipation, digestion, vitamin D absorption, and bone strength by improving calcium absorption. Additionally, by incorporating some healthy fat, you can give your body extra calories so it can fight off the cold without utilising your protein.
5. Include eggs and fish in your diet A high-protein diet is also advised in the winter to boost your immune system and maintain good health. Aside from this, seasonal fruits and vegetables are always advised by experts if you don't have any health problems.
The following are the 5 foods that are suitable for current winter season, according to DT Sushma PS, Chief Dietician at Jindal National Institute in Bangalore:
1. Ginger and Mulethi tea: Ginger is a diaphoretic, which means that it may help your body warm up from the inside out. It is also said to be good for your digestion and might increase thermogenesis. Due to the presence of glycyrrhizin, a chemical that gives this herb its sweet flavour as well as anti-inflammatory, antioxidant, and antibacterial properties, mulethi is essential in the winter.
2. Fruits: Pineapple and papaya are thought to be warming. Amla is rich in vitamin C and excellent for boosting immunity. This explains why "amla juice" and "amla muraba" are often accessible in the winter.
3. Sweet Potatoes - You should also incorporate sweet potatoes, popularly known as shakarkandi, in your wintertime diet. It is readily accessible all around the nation, especially in the winter. In addition to providing healthy carbs, sweet potatoes are a wonderful source of fibre, vitamin A, potassium, and other nutrients. Regular ingestion helps improve constipation, lower inflammation, and strengthen the immune system. It helps the body absorb vitamin C and supports the growth of a robust immune system.
4. Complete grains such as millets, ragi, and bajra - Millets include a variety of nutrients, vitamins, and minerals and are strong in fibre. Additionally, they have a low glycemic index. Basically, you should eat every grain that is available during the winter. For instance, ragi, the ultimate winter dish, provides enough heat to keep you comfortable all winter long. Its amino acid composition helps to regulate appetite. It can also be used into your diet to help you lose weight. Due to its high fibre content, ragi helps with digestion. Additionally, it has a reputation for easing sadness, anxiety, and restlessness. Having a high fibre and vitamin B content, bajra also aids in keeping you warm in the winter.
5. Nuts - Regularly consuming nuts, especially those with a warm and heated nature, keeps the nervous system active and the mind and spirit in good shape during the winter. Walnuts and almonds reduce inflammation, blood sugar, and bad cholesterol. Omega-3 fatty acids are found in walnuts, whereas vitamin E, antioxidants, and magnesium are all present in almonds. Dates are widely known for their medicinal properties and are rich in vitamins, minerals, iron, and fibre. Additionally, it functions as a natural sweetener. You may stay warm in the cold by include nuts in your morning and evening snacks.
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