WINTERS TIME FOR REJUVENATION

Of all the seasons, it is only the winter season which provides natural nourishment to the body and helps in keeping it healthy and increases physical strength and potency. The energy we store in winter is of use throughout the remaining part of the year.

It is no secret that seasonal changes have a strong impact on human health. We know extreme health and cold makes us sick that summer brings sunburns and winter brings coughs and sneezes.

Winter is the season of cold, influenza and respiratory diseases with weight gain as well.

 LIFE STYLE DURING THIS SEASON

Winters can be an excuse for a sedentary life style and overindulgence in calories rich food. Along with weight gain, it may cause depression, fatigue, tiredness and lack of concentration.

To improve mood make use of days and be active outdoors. The sunlight adjusts hormone levels and exercise in fresh air will invigorate cardio vascular systems.

HORMONAL CHANGES ASSOCIATED WITH WINTERS

1. Decrease in levels of cortisol which makes us alert and awake.
2. Increased production of melatonin that makes us fatigued and sleeplessness.

Lack of sunlight exposure leads to all this.

In Women above all this tendency of getting depression of an on increases.

 HEALTH PROBLEMS IN WINTER

Winter is associated with the holidays and cheer, but it’s also that dreaded time of the year when ailments lurk at every corner.

Common disorders are:

1. SAD(SEASONAL AFFECTIVE DISORDER):
2. BREATHING DIFFICULTY:
3. COLDS
4. SORE THROAT
5. COUGHS
6. SINUSITIS
7. INFLUENZA
8. WEIGHT GAIN

                              WINTERS AND NUTRITION

Ayurveda discusses six tastes of food – sweet, sour, salty, bitter, pungent and astringent. Foods that are sweet, sour and salty are especially beneficial in cold, dry winters. Bitter and spicy foods should be avoided as they tend to increase dryness in the body.

During this season, the human body, in order to keep itself warm, generates a lot of energy as a protection against the cold weather and chilly winds. This warmth intensifies the fire of the stomach which helps to digest the food and strengthens the digestive system of a healthy and strong person. It is then able to digest heavier food taken in large quantity. Therefore, during the winter season nutritious food should be taken.

We should include such items in our diet which provide strength to the body.

1.      Carry two servings of fruit with you to work area every day for lunch.

2.      Make it a goal to have fruit at each meal.

3.      People who are in regular habit of munching and binging should stick on fruits for better health.

Cold water, ice cream and frozen foods and drinks are not recommended. Care should be taken not to over eat and eat enough to satiate hunger.

                                                LIFE STYLE MODIFICATION

 THESE ARE THE BEST DIETARY TIPS ONE SHOULD FOLLOW IN THIS SEASON.

1. Food and physical activity   It is not wrong to gain a few extra pounds during the winters. But for many people this weight gain adds up year after year and is often difficult to deal with. so along with sticking to healthy dietary habits do not be lax with your physical activity.
2. Water   Your brain may give you low signals for thirst in the winter months but ensure that you keep yourself well hydrated, because the winter months are not just cold but extremely dry as well.
3. Other fluids   Watch what you drink. Other than water fluids like unsweetened fruit or vegetable soups are fine. But try to avoid creamy cocktails, sugary pops, pre-mixed drinks loaded with cream or sugar that have an ample amount of fattening calories.
4. Alcohol   Be careful when you indulge yourself in drinking. Always dilute your drinks; avoid indulging in the popular 'on-the-rocks' style. You may try a fresh cranberry juice with a dash of mineral water as your choice of cocktail at a party.
5. Chocolates   These tempting chunks cannot be avoided by many, especially when it comes to this season. But making a prudent choice will help; choose good quality dark chocolate with high cocoa content to gain maximum antioxidant benefits from cocoa. Also steer clear from inferior products especially those which are sugar-rich.
6. Nuts   Don't go nuts when hungry; instead eat 5-6 of them. Walnuts are a good source of selenium which is thought to be good for mental health and prevent depression.
7. Whole grains and cereals   Fiber from wheat, oats, sorghum, bajra, porridge and brown rice are known to have a protective effect for both digestive and heart health during winters. Avoid eating refined or processed cereals and grains as most of the nutrients are stripped in these products at the refining level.
8. Fiber   Load your diet with plenty of fiber to relive constipation in winters due to a sedentary lifestyle. Be innovative and experiment with different combinations of fruits and vegetables for salads. However do not use any fatty salad dressings as they serve no nutritional purpose.
9. Chuck the junk   When hungry choose a plate of fresh fruits or vegetables or a handful of nuts instead of junk or fried snacks. Fresh fruits are also a good way to satisfy your taste buds in case of a sweet tooth craving.
10. Moderation   Learn to watch your portion size while eating any foods. A food can be equally tempting and palatable even if you eat one portion instead of several. Learn to go easy on sugar, fat, salt and junk foods.
11. Weight maintenance   If you find it difficult to lose weight in this  season, don't panic or get depressed. Instead aim for weight maintenance and avoid gaining weight either