Many people have to face different types of problems in the winter season, such as swelling of the hands and feet on the body, and some people have the problem of flatulence in winter, while some people have cough and cold. goes. Heart attack is also common in winter.
In an interview to HT Lifestyle, dietitian Neelam Ali said, “The blood vessels that supply blood to distant organs are very thin and during this time due to extreme cold, they start shrinking and the flow of blood does not reach the body. Distant organs. In such a situation, the fingers and toes, which are located far away from our heart, have less blood supply. They are affected by a blockage in blood circulation and due to the narrowing of these blood vessels, they become swollen, red or itchy.”
She suggests, “First, by increasing physical activity, you can improve your circulation. Don’t work out in very cold water, and if you must, don’t immediately jump into hot water. Changes in temperature can increase blood flow.” Can inhibit. Wear cotton socks and warm cloth gloves before going to cold places. In winter, water consumption is often reduced, which reduces blood volume and the blood, after becoming viscous, cannot reach the small capillaries. finds.
He outlines five eating habits that can help in winter:
1. Avoid excessive consumption of tea, coffee and soft drinks
Don’t drink too much tea, coffee, or soft drinks, they have a diuretic effect and reduce blood volume by increasing urine formation.
2. Include fruits and salads in the diet
By including some raw foods like fruits and salads, you can reduce frequent infections and they can also help to keep you hydrated and improve digestion.
3. Add nuts and seeds
Nuts and seeds like walnuts, almonds, pumpkin seeds, melon seeds and sesame seeds have a very good thermic effect. So help you to stay warm in winter and keep blood pressure normal.
4. Include desi ghee in the food
Desi ghee can improve your digestion, combat constipation, improve vitamin D and strengthen your bones by increasing the absorption of calcium. Plus adding some good fats can give your body extra calories to fight off cold weather without using up your protein.
5. Add eggs and fish
Certain high protein diets are also recommended in winters to improve your immune response and good health. Apart from this, every expert always recommends seasonal vegetables and fruits if you do not have any health issues.
According to DT Sushma PS, Chief Dietitian at Jindal Naturcure Institute in Bangalore, the following are 5 foods that are good for this winter season:
1. Ginger and licorice tea
Ginger is known to be beneficial for digestive health and may promote thermogenesis, it is also a diaphoretic, which means it can help warm your body from the inside out. Licorice is important in winters because of the presence of glycyrrhizin, a molecule that gives this herb its sweet taste as well as anti-inflammatory, antioxidant and antibacterial properties.
Papaya and pineapple are believed to provide warmth. Amla is rich in Vitamin C, and is great for boosting your immunity. This is the reason why ‘Amla Juice’ and ‘Amla Murabba’ are available in abundance in winters.
3. Sweet potato
Sweet potato or sweet potato should also be included in your winter diet. It is widely available across the country, especially during winters. Sweet potatoes are a good source of healthy carbohydrates, along with fiber, vitamin A, potassium, and other nutrients. Regular consumption can boost immunity, reduce inflammation and ease constipation. It aids in the absorption of Vitamin C in the body and aids in the development of a strong immune system.
4. Whole grains like bajra, ragi and bajra
Millet is high in fiber and contains a variety of nutrients, vitamins and minerals. They also have a low glycemic index. Essentially, you should consume all the millets that are available during winters. Ragi, the best winter food, for example, gives enough warmth to keep you warm in the cold months. Its amino acid content aids in appetite control. You can also include it in your diet to aid in weight loss. Ragi improves digestion as it is high in nutritious fiber. It is also known to help with restlessness, anxiety and depression. Rich in fiber and B vitamins, millets also help keep you warm during winters.
Regular consumption of dry fruits, especially those that are warm and hot in nature, in winters, energizes the nervous system and keeps the mind and soul healthy. Almonds and walnuts help reduce bad cholesterol, blood sugar levels and inflammation. Almonds contain vitamin E, antioxidants and magnesium, while walnuts contain omega-3 fatty acids. Dates are rich in vitamins, minerals, iron and fiber and are known for their medicinal benefits. It can also be used as a natural sweetener. Including nuts in your morning and evening snacks will help you stay warm in winters.