As the weather becomes colder and the days get shorter, we have officially entered winter. During this season, when nature sheds its leaves and goes to sleep, we can also experience energy declines, digestive and immune system disruptions, and appetite imbalances that negatively affect our quality of life.
Therefore, it is more important than ever to take care of our health during these months that drain our energy. In order to adapt to the changing weather of the winter months and maintain both physical and mental health by keeping our immune system strong during this cold and rainy period, we have a list of suggestions.
If you want to prepare your immune system and mind for the cold and grey days of winter, take a look at our winter suggestions to strengthen your overall health with the support of nature and nutrition!
Pay attention to your nutrition
Eating seasonal fruits and vegetables helps to meet your body’s needs during that season. Unprocessed, organic, and seasonally consumed foods are immune-boosting because of their high levels of vitamins, minerals, fibre, and nutrients.
As the weather gets colder, the body needs more carbohydrates to maintain its temperature. Autumn and winter vegetables are richer in carbohydrates. Seasonal nutrition also strengthens our digestive system and makes adaptation easier.
Take care of your gut health
Reducing sugar intake, avoiding packaged prepared foods, and focusing on high-fibre foods are the most effective strategies for strengthening the gut microbiome. By adding high-fibre foods to your meals, you can support the beneficial bacteria in your gut.
In particular, indigestible fibre, or prebiotics, is the key to a happy gut. Prebiotics strengthen the good bacteria you already have. Probiotics, on the other hand, add new bacteria to your gut. Remember that a large part of the immune system is directly related to gut health!
Drink plenty of water
Water is one of the most important needs of the body. While drinking plenty of water does not have a direct effect on bacteria and viruses, it is very important for overall health. Water supports the maintenance of body temperature, the elimination of toxins, the regulation of blood circulation, the proper functioning of the digestive system, the elimination of oedema, and, as a result, the strengthening of the immune system.
Water consumption, which directly affects mood, focus, physical performance, and vital functions of the body, is a subject you should pay attention to, especially in the winter months. You can use the formula Kg x 30-35 ml to calculate the ideal daily water intake.
Try starting the day with warm lemon water.
Drinking warm water on an empty stomach is very beneficial for digestion. Warm water stimulates digestion, applies a detox to the digestive system, and helps foods to move more easily through the digestive canal. This also helps to save energy on digestion.
When lemon is added to water, we benefit from the potassium in lemon. Potassium helps to neutralize excess sodium and reduce the feeling of bloating.
Develop a sufficient and quality sleep routine
A regular sleep habit is as important as exercise and nutrition for overall health. During sleep, the body regulates the balance of hormones produced.
Sufficient and quality sleep helps to regulate cortisol hormone production and also regulates T-cell production. This helps to strengthen your immune system.
Exercise Regularly
Although it may be tempting to curl up under a blanket when it’s cold outside, being active throughout the day is the biggest supporter of both physical and mental health.
In addition to regulating sleep, regular exercise has many benefits, including supporting the proper functioning of organs, strengthening gut health and body resistance, and strengthening the connection between the mind and body. It also helps to make the immune system more resilient overall.
In particular, exercises that reduce inflammation and support the elimination of toxins in the body, especially in the fresh air, can help you feel more energetic and alert during the winter months. Of course, our first priority is to dress appropriately for winter conditions and protect the body from the cold!
Small changes in your nutrition or lifestyle can help you get through the cold winter months comfortably. By taking simple and effective precautions during this period, you can support your immune system and increase your body’s resistance. Wishing you a peaceful winter season. Stay healthy!