With the cooling of the weather in winter, there are changes in the way of nutrition, and the tendency towards fatty and sugary foods generally increases. With the onset of cold weather, more time is spent indoors and the intensity of physical activity decreases. The time spent at home increases and the sun shines less, which causes us to feel more unhappy, tired and depressed. Our appetite also increases in parallel with these situations.
Undesirable changes in body weight may occur due to reasons such as low physical activity in the winter season, spending too much time in front of the television and snacking due to longer nights. Therefore, healthy nutrition and regular physical activity become important during the winter months. Especially those who want to enter the summer in a fitter and healthier way should start making lifestyle changes now.
LIFE STYLE CHANGES TO BE MADE DURING THE WINTER SEASON:
PROVIDING WEIGHT CONTROL
Your body during the winter months. in weight control; Care should be taken to consume whole grain products such as whole grain bread, pasta and bulgur instead of pure sugar and sugary foods, which are simple carbohydrates.
One of the biggest mistakes made as we enter winter is that individuals who gain weight resort to methods such as skipping meals or starving all day. is to apply. Such incorrect practices negatively affect metabolism. Such changes should be avoided.
Especially to keep hunger under control, small and frequent feedings should be provided. It is necessary to feed at 2.5-3 hour intervals, without skipping meals. For this, you can prepare practical, easy-to-carry snacks that you can take with you. In addition to main meals, snacks should also be included in the diet. Staying hungry and skipping meals causes you to consume more food more quickly at the next meal.
In order to prevent digestive problems that increase due to inactivity, choices with high fiber content that keep you full for longer should be made.
Sweet consumption should also be limited. However, when the desire to eat sweets cannot be suppressed, lighter milk desserts or fruit desserts are preferred instead of sherbet desserts.
CONTROLLING APPETITE
An increase in appetite is observed in order to warm up more on cold days. To keep these appetite attacks under control, low-calorie, high-fiber and nutritious foods such as hot soup, cinnamon milk or herbal teas with honey should be snacked on. Adding cinnamon and cloves to hot herbal teas, which are most consumed in cold weather, also helps control your appetite.
INCREASE PHYSICAL ACTIVITY
Protective measures should be taken to prevent inactivity. Taking long distance walks in rainy weather, using stairs instead of elevators, parking the car far from the workplace and walking the remaining distance, walking in shopping malls, doing gardening or housework will help increase the amount of energy spent.
GETTING RID OF WINTER DEPRESSION
Decreasing sunlight and cold weather are factors that can accelerate depression. Lack of omega-3 fatty acids, especially DHA (Docosohexanoic acid), can make you vulnerable to depression. An anti-depressant effective nutrition plan should include plenty of fish and foods rich in omega-3 fatty acids (walnuts, flax seeds, purslane).
In addition, there is a need to increase the serotonin hormone. Eating enough carbohydrates increases serotonin, the happiness hormone. To feel better in the evening, a low-fat snack, especially one containing oats, is useful.
Snack recipe; Cook 3 tablespoons of oats, cinnamon, half an apple, half a banana, 2-3 walnuts and a glass of milk until it reaches the consistency of pudding. Then some honey and coconut are added.
STRONGING THE IMMUNE SYSTEM
In winter months, it is necessary to benefit from a variety of vegetables and fruits to increase body resistance and ensure that the body receives sufficient amounts of vitamins and minerals. It is important to consume vegetables such as carrots, broccoli, zucchini, cabbage, cauliflower and parsley, which are rich in antioxidant vitamins such as vitamins A and C, which strengthen the defense system, as well as fruits such as oranges, tangerines, apples and grapefruits, which are abundant in winter months. Yu Laf betaglucan is also very effective in strengthening the immune system.
Vitamin E is also effective in strengthening the immune system. It increases body resistance against colds and other infections and prevents vitamin A from oxidizing. Good sources of vitamin E; It is important to consume enough dark green leafy vegetables, oily seeds such as hazelnuts and walnuts, and dried legumes.
LIQUID CONSUMPTION SHOULD BE SUFFICIENT ALSO IN WINTER
Dry and cold weather reduces the desire to drink water, but even if it is not felt, the body removes water. loss occurs. Lost fluid must be replaced. Water does not affect the calories taken, so fruits, vegetables, buttermilk and soup with high water content will keep you full for a long time and meet your water needs. Additionally, beverages such as linden, sage, rosehip tea, and light normal tea can be preferred to meet fluid intake.
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