During the winter months, days are short and nights are long, and more time is spent in closed spaces, which leads to a sedentary lifestyle. This situation reduces the body's energy expenditure, and when improper nutrition is added to this, the risk of body resistance and diseases increases. Specialist Dietician Özlem Tay from Memorial Diyarbakır Hospital Nutrition and Diet Department made suggestions to protect yourself from diseases during the winter months.
Consume plenty of vitamin C without waiting to get sick
Since people are more affected by the cold during winter months, the risk of contracting flu infections increases. For this reason, it is necessary to take plenty of vitamin C, especially during the winter months, without waiting to get sick. Fruits such as orange, tangerine and grapefruit should not be missed during the long nights of winter. And also; Vegetables such as beet, radish, carrot, celery, spinach, leek, cabbage and chard also protect against diseases by increasing body resistance during winter months. Such fresh vegetables and fruits should not be missing from the tables, not only in the winter months, but in fact in all seasons of the year.
In order not to gain weight and to protect against colds in the winter months...
Fish is a food group that should not be missing from the table in winter. It strengthens the immune system due to the omega 3 fatty acid it contains. Fish should be consumed at least 2 days a week.
The best source of vitamin D is the sun. Since the weather is generally cloudy in winter, we cannot benefit from enough sun. However, when the weather is nice and sunny, you can benefit from the sun by going for a walk.
As the weather is cold in the winter months, body temperature generally decreases. In order to keep the body temperature balanced, plenty of water should be consumed and instead of drinking tea or coffee, drinks rich in vitamin C such as linden, rosehip, mint lemon and sage should be preferred.
During the long nights of winter, there is a greater need for snacks and desserts, which we call junk food. It is recommended to eat roasted chickpeas mixed with fatty nuts. Especially high in calories Dry dumplings should be avoided, and the need for dessert can be satisfied with milk desserts no more than 2 times a week.
Garlic and onion are natural antibiotics. You can strengthen the immune system by consuming them.
During the winter months, plenty of vegetables should be consumed. Especially green leafy vegetables will protect you from diseases in terms of both vitamins and minerals.
Zinc deficiency also causes the immune system to weaken. Especially red and white meat are the richest sources of zinc.
During the winter months, the immune system works through defense cells. The decrease in defense cells also causes problems. Stress, depression, extreme fatigue and unhappiness lower the defense system. That's why it is necessary to stay away from stress as much as possible. If you notice symptoms of depression, which are especially common in autumn, you should consult a specialist immediately. Remember, depression deeply affects the immune system.
Pay attention to fluid consumption in winter
During the winter months, the need for fluids does not come to mind, so the body does not have enough fluids. For this reason, it is necessary to consume at least 2 liters of water a day in order to keep the body's fluid needs balanced during the winter months. Otherwise, if it does not get enough water, the body will not be able to eliminate toxic substances and the fat rate in the body will increase.
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