Ask the Nutritionist.
WINTERS -TIME FOR REJUVENATION
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
One can overcome these disorders before they attack our body and make us unwell.
- Use of Amla which is also a rasayana helps to build immunity and thus makes us strong.
- Regular tea to be replaced with ginger and honey decoction which keeps us away from respiratory disorders.
- 4. In cases of sore throat, a clove or two cardamoms or a few raisins can be chewed. Gargling with warm salty water two to three times a day is also beneficial.
- 5. Winter is the season of depression. To overcome depression, expose yourself to sunlight as much as you can. In absence of sunlight, sitting near a fireplace is very helpful.
- 6. Lavangadi vati or cloves (1-2) can be used as lozenges.
- 7. Inhale steam. Put some eucalyptus leaves or pudina (mint leaves) in the hot water before inhaling its steam. This will give relief from nasal congestion and blocked nose.
- 8. Vitamin C is a very good remedy for respiratory infections. Mix lemon juice with warm water and take it.
- 9. For coughs with phlegm, use decoction of liquorice (mulethi) root with honey.
- 10. Start the day with honey pepper mixture.Grind 7 black pepper balls and mix it with 1 tsp of honey.
Dosage: Take half a teaspoon twice daily, with honey or warm water after meals.
NUTRITIONAL TIPS DURING WINTERS:
- It is very important to drink lot of water during winter. Water helps in detoxifying your body and protects you from becoming constipated.
- It is recommended not to exercise immediately after night sleep as empty belly and energy shortage may make you feel uncomfortable.
- Have tonic treats during dry and cold seasons like ginger tea or jasmine tea or green tea as this will help in fighting infections.
- Foods like milk, egg whites, and tofu that are rich in niacin should be consumed in winters. Along with sesame, this will keep you warm by boosting circulatory system.
- Vitamin C rich fruits and vegetables like citrus fruits-oranges; lemon, malta etc, cabbage, broccoli, pumpkin, and spinach will boost your immunity in the winters.
- To fight infection zinc intake should be increased which is found in fish, oysters, poultry, eggs, milk, unprocessed grains and cereals.
- at raw food with cooked food to boost your immunity.
- Moderate amount of fat intake should be taken i.e. not more than 30% of total calorie.
- Choose raw snacks instead of desserts and calorie laden cookies, chips.
- In addition to this include probiotics for restoring healthy bacteria which protect from infections.
- Include ginger, cumin seeds, pepper, along with cardamom, cinnamon in your diet as these are well known winters warmers.
- Meal should not be skipped and start your meal with soup or broth. This may help to slow us down and consume less calories.
- Fiber from wheat, oats, sorghum, bajra, porridge and brown rice are known to have a protective effect for both digestion 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.
- Massage with oil.
- Udvartan with fine paste/powder of kumkum (kesar).
- Exercise (vyama).
- Clothing-leather, silk and wool.