With nights getting longer and colder and winter setting in, we all know what to expect in the upcoming cold days. While cold, flu, head ache and cough could be a common sign in people across all age groups,older adults could be troubled by joint aches, stiffness and even heart attacks.
A few tips to stay healthy this winter:
- Eat a meal rich in proteins: Your body requires extra protein to nourish the muscles and to support growth during winter. Eats lots of nuts and seeds (sesame, almonds and walnuts) and fresh, whole pulses like chickpea, soy bean, kidney bean etc. and low fat dairy products like yoghurt and paneer.
- Include immune boosting foods: Some common kitchen foods including the traditional Indian spices and herbs have anti-oxidant and anti-bacterial properties that can boost immunity and protect against infections. Replace sugar with honey, drink ginger ale or herbal tea with ginger and basil leaves, drink hot milk spiced with pepper and turmeric. Also, ensure good intake of seasonal fruits and vegetables to get sufficient anti-oxidants throughout winter.
- Exercise to increase blood circulation: Don’t let the cold miss your daily exercise. 30 minutes of exercise 5-6 times a week helps warm your body and increase blood circulation.
- Hydrate: It is easy to get dehydrated in winter and pass it off as winter lethargy. So drink up 3-4 litres of water daily.
- Keep warm: Cover yourself with warm clothes all the time. This is especially important if you are an older adult.
- Practice basic hygiene: Practicing basic hygiene like washing hands thoroughly, using clean hand-kerchief to cover up while coughing or sneezing and avoiding street foods is essential.
- Choose the right supplement: Ensure daily intake of essential nutrients like B-complex vitamins, Vitamin C, Zinc, iron, selenium etc to support healthy immunity. Take a multivitamin if your diet is incomplete.
And don’t forget to enjoy the season!