How Should We Eat in Winter
Many of us get bored and unhappy with the closed weather in winter. This is a seasonal mood disorder(depression)which is specific to autumn and winter. This is due to changes in our brain chemistry and some hormones as sunlight decreases. Because of these changes, we unconsciously rest ourselves and eat more during the winter months. In autumn and winter, we sleep earlier, want to wake up later, we still feel exhausted even though we sleep enough hours, and our mental efficiency may also decrease. During autumn and winter, some of our hormones increase our appetite and make us hungrier. In general, the foods that are desired to be consumed are sugary, floury, high-carbohydrate and high-calorie foods. Thus, weight gain becomes more common in these months. However, weight gain during the winter months may vary from person to person and not everyone may experience this weight gain. Studies show that an average of 3-8 kilos can be gained during the winter months, and that obese people gain more weight.
In short, all the changes in our bodies during the autumn and winter months reduce our physical activity, increase our food consumption, and ultimately, many of us lose weight in this risky period. We will gain a few kilos without losing weight.
The World Health Organization draws attention to the decrease in body resistance during this period and that vitamins A, C, E, minerals such as selenium, zinc, magnesium, etc. have antioxidant effects. recommends increasing the intake of omega-3 and omega-9 fatty acids. Of course, these elements must be taken naturally from foods.
Vitamin A, found in yellow, orange and green vegetables and fruits such as eggs, milk, fish, spinach, carrots and apricots, is a powerful antioxidant. It plays a role in the body's defense system, increases lymphocyte production and antibody formation, thus protecting the body against infections.
Another of the important antioxidants is vitamin C. Vitamin C helps remove harmful substances from the body and strengthens the defense system. Foods such as green pepper, parsley, cress, arugula, cauliflower, spinach, orange, lemon, tangerine and rosehip contain plenty of vitamin C. Salads to prevent vitamin C loss It should be prepared just before consumption, like fruit juices.
Another important point that affects the immune system is the amount and type of daily fat consumption. Excessive amount of fat consumed daily, that is, eating excessively fatty food, causes the immune system to be suppressed. Therefore, fat consumption should be restricted and frequent eating of fatty foods such as fried foods, cream, chips, cake and cream should be avoided. Omega-3 fatty acids found in fish, fish oil, flaxseed, soybeans and walnuts are powerful antioxidants and are effective in strengthening the immune system. In addition, omega-9 fatty acids found in oils such as olive oil and hazelnut oil also positively affect the immune system.
Since the sun shines less in the autumn and winter periods, there are difficulties in meeting the need for vitamin D. For this reason, on days when the weather is sunny, direct sunlight should be used for about 20 minutes. Another source of vitamin D, which is especially important for bone and tooth development, is fish. More fish should be consumed these days to meet the increasing need for vitamin D.
With the cooling weather, water consumption is gradually being replaced by hot drinks such as tea and coffee. But it should not be forgotten that no drink can replace water. Therefore, the habit of drinking 8–10 glasses of water a day should be maintained. Consumption of caffeinated beverages should not exceed 2 cups a day, as caffeine taken in amounts greater than 300 mg per day will increase water excretion from the body.
Emotional stress due to seasonal change can cause sweet cravings in people. The most effective way to prevent this is to eat in a way that keeps blood sugar balanced. A nutrition program consisting of 3 meals and 3 snacks a day and leaving a gap of at least 2 and at most 4 hours between meals during the day significantly reduces the regulation of blood sugar and the appeal of desserts.
With the arrival of autumn, vitamin-mineral tablets are recommended. Unconscious use is increasing. For the protection of health, it is wrong to use these tablets without the doctor's recommendation. Because some vitamins are stored in the body. Excessive use causes damage to the liver. It may cause evaporation and thus have a toxic effect on the body. Additionally, excessive intake of some vitamins can cause health problems such as kidney stones. Vitamins and minerals taken from natural foods are more beneficial to the body.
RECOMMENDATIONS TO BE CONSIDERED DURING AUTUMN AND WINTER:
• Check calories; check the calories contained in the foods you eat. Be aware. If you consume too much food at one meal, consume less at the next meal or try to do extra exercise that day. Do not go to parties or go shopping when you are hungry. Make sure to consume low-calorie, satisfying foods before leaving home. Try to plan low-calorie menus in restaurants and avoid variety. If you consume as many calories as you spend, you will not gain weight.
• Consume alcohol in a balanced manner, you may cause yourself to consume too many calories without realizing it. Reduce the burden on your kidneys by drinking a glass or two of water or soda before or after or while drinking alcohol.
• Make sure to have breakfast, it has been found that people who have a breakfast habit consume 200 fewer calories of missing nutrients throughout the day and their stress hormones decrease. .
• Stay away from or limit caffeinated, acidic and sugary drinks.
• Scientific studies have shown that some substances found in the foods we eat have an impact on our psychology. Foods have a great impact on substances called neurotransmitters, which are responsible for transmitting signals such as satiety, hunger, pain, anxiety, etc. to our brain. For example, neurotransmitters formed by amino acids produced during the digestion of protein foods increase our energy and help us stay more alert. Foods high in protein; fish, lean red meat, chicken-turkey meat, eggs and dairy products. Carbohydrate foods such as bread, pasta, bulgur, rice and legumes reduce our risk of depression. In order for protein and carbohydrates to be used most efficiently in the body, it is recommended that they be consumed in separate meals.
• Control stress. When stress is left uncontrolled, it becomes easy to gain weight. During the winter months, a lifestyle that reduces winter stress should be adopted, time should be spared for entertainment, and regular sports should be done. Some foods have a positive effect on the brain and adrenal glands. They protect us from stress and depression. If we consume protein foods (cheese, fish, ice cream, meat, chicken, fish, turkey, eggs, pasta, almonds, etc.) rich in the amino acid tryptophan, which increases serotonin, the hormone of happiness, in moderation, we will not gain weight and we can spend the winter months more enjoyable.
• Low folic acid consumption may also cause a decrease in serotonin in the brain. Therefore, attention should be paid to the consumption of foods rich in folic acid.
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