With winter slowly setting in, the body undergoes changes to keep up with the weather. For that, it requires a lot of vitamins and energy. In fact, a change in diet according to each season is a must, as it will help in supplying the body with the right fuel. Here are a few foods that you need to include in your diet this winter…
Honey is a good alternative to sugar and is used as a sweetener. But during winter you can use it all the more, as it keeps the body warm and helps fight infections and viruses that might cause cough and cold. Just have a spoon of honey as is everyday or mix it in a glass of warm water or milk.
Green leaves like spinach are an ideal inclusion in your winter diet. Spinach is an anti-oxidant and is high in vitamin A and C. It is good for the hair and skin and provides iron, protein, and minerals, apart from vitamins. It helps prevent asthma too, among other things.
Root vegetables like carrots, beetroots, turnips and potatoes are not only nutritious, but are also abundantly available during winter in their freshest forms. Vegetables like carrots are high in vitamin A, which is good for the skin and helps fight cold and other common infections.
A lot of citrus fruits, especially oranges, are in season during winter and should be included in your diet. Citrus fruits, like oranges, tangerines and grapes, are rich in vitamin C and are good for the skin and metabolism. They also help fight cold and regular consumption keeps viruses at bay. The fibres in them also help control cholesterol.
While garlic makes our food tasty, there are a lot of health benefits to it too, especially during winter. It helps keep the body warm and has antibacterial and antiviral properties that help fight different winter diseases.
Water accounts for 70% of our body weight. It is a constituent of blood and other vital body fluids. Water plays a key role in elimination of body wastes and regulation of body temperature. The body loses water through sweat, urine and faeces. This loss must be constantly made good with clean and potable water. A normal healthy person needs to drink about 8 glasses (2 litre) of water per day. During very hot weather and while undertaking vigorous physical activity, this requirement increases as a considerable amount of water is lost through sweat.
When is water considered safe and wholesome ?
Water should be safe and wholesome i.e., it should be free from disease-causing agents like bacteria, viruses, parasites etc., and harmful chemical substances like pesticides, industrial wastes, heavy metals, nitrates, arsenic and excess of fluoride. Fluorosis, a disease with bone deformities and dental problems, results from drinking water containing an excess of fluoride over long periods. Generally, a concentration of 0.5 to 0.8 mg of fluoride per litre of drinking water is considered safe..
How is water rendered safe ?
If a water source is not safe for drinking, boiling it for 10-15 minutes is a satisfactory method of purification of the water. It kills all disease-causing organisms and also removes temporary hardness. However, boiling will not remove other chemical impurities. Tablets containing 0.5g of chlorine can disinfect 20 litres of water.There are many modern gadgets which claim to provide safe and wholesome water. However, they vary in efficacy
Regular physical exercises increase strength and stamina, elevates ‘good’ cholesterol and adds pink tinge to health
Physical activity of moderate intensity is recommended for health and well being. Physical activity is essential to maintain ideal body weight by burning excess calories and is of vital significance for health and prevention of noncommunicable diseases. Physical activity is a major modifiable risk factor in reduction of noncommunicable chronic diseases. Physical activity may reduce the risk of falls and injuries in the elderly. Exercise is a prescriptive medicine. Move your body as much as you can.
POINTS TO PONDER
A minimum 30-45 minutes brisk walk/physical activity of moderate intensity improves overall health. Include ‘warm-up’and ‘cool- down’ periods, before and after the exercise regimen. Forty five minutes per day of moderate intensity physical activity provides many health benefits.