It is quite normal to wake up on a short, cold winter morning, devoid of the sun’s bright rays, and not feel as energized as if you had woken up in spring or summer.
The decrease in the duration of daylight hours, the decrease in body energy in cold weather conditions and the significant shortening of the time spent moving during the day lead to inactivity and therefore excess weight during the winter months.
But it is also possible to counteract and change the seasonal slump in winter, which leads to a slower life physically and a more withdrawn state of mind mentally.
In the nutrition list and with 10-15 minutes of exercise a day, endorphins, dopamine, serotonin and oxytocin hormones can be secreted in the body and you can feel more energetic.
Nutrition in Winter
On cold winter days, the human metabolism works much more intensively to keep the body temperature in balance. This leads to more hunger and the desire to eat unhealthy snacks.
Eating healthy in winter helps to keep weight under control. Unfortunately, weight gain is inevitable when a healthy diet is not followed. Because the metabolism tends to store calories as fat cells as soon as the calories taken in are more than the calories burned.
The best way to break this cycle is to make healthy eating a habit within a certain discipline.
The nutrition program created during the winter months must be rich in fiber. Creating a diet rich in fiber is essential for the intestinal flora, the bacteria that live in the intestines.
Research in animals and humans clearly shows that gut bacteria can also affect mood by altering brain chemicals.
In short, a diet rich in fiber will help you stay in shape and keep your mood at a higher level during the winter months.
- One of the winter vegetables containing fiber is carrots. Carrots are one of the vegetables with high water content and rich in vitamins B1, B2 and A. Since its fiber content is quite high, it is effective in preventing intestinal disorders.
- Spinach, which is a complete iron store, has a structure that lowers blood pressure and reduces blood clotting. Spinach, which also strengthens the immune system, should be consumed frequently in winter with its fiber content.
- Rich in vitamin C, calcium and potassium, kale is effective against stomach and intestinal problems and prevents constipation with its fiber content. Relieves anemia, diuretic. While reducing the amount of sugar in the blood, it protects the body against diseases and cancer.
- Pumpkin contains high levels of vitamin A, phosphorus and calcium. Pumpkin can be used not only in desserts but also in soups and appetizers. Pumpkin, which contains a lot of fiber, has also been proven to be protective against colon cancer.
- Although potatoes contain high amounts of starch and vitamins B and C, they undergo significant losses during cooking. It also contains some toxic substances that interfere with the regular functioning of the nervous system, and these toxic substances are only neutralized when cooked very well. This is why potatoes also need to be cooked very well. Peeling the peel very thinly is very important to reduce the loss of vitamins. It allows the chemical substance called serotonin in the brain to renew itself. It is very rich in antioxidants. Diabetics can easily consume it because it cleanses the blood by lowering the sugar level in the blood.
- Black radishes contain a much higher amount of nutrients than regular radishes and are good for the kidneys. It is a good source of potassium. It is good for the weakness felt in the winter months. Thanks to its fibrous structure, it helps to keep full and provides weight control. It strengthens the immune system. It is a good aid in relieving upper respiratory tract infections.
Exercises that can be done at home and make you feel energized in winter
Although activities such as hiking, jogging, swimming and various outdoor sports can be easily practiced in summer and spring, it is not always possible to go out for sports in the winter cold.
For this reason, during the winter months, people either turn to gyms or look for exercises they can do at home. Exercises such as sit-ups, planks and squats, which can be done without too much effort, are very suitable for those who want to keep fit at home on cold winter days.
Sit-ups: This movement helps to strengthen the abdominal muscles, and instead of doing it the traditional way, you can make it easier by placing a weight on your feet or bending your knees. To do this, lie on the floor, support your head with your hands and try to lift your upper torso off the floor. Each time, try to bend down in a way that brings your belly closer to your legs. You can repeat this movement 10 times a day. This regular exercise will come in handy when winter ends and the holiday season arrives!
Plank: This movement, which works the back, chest and leg muscles at the same time, helps people who work at desk jobs and have posture disorders to gain a proper posture. It is also perfect for people who spend most of their time at home during the winter months and want to keep fit.
For this movement, lie face down on a flat surface. Lift your whole body straight off the floor with the support of your forearm, elbows and the tips of your toes. Stay in this position for 10 seconds, rest and repeat 7-8 times.
This movement, which is much more effective than push-ups, can relax your back, neck and spine and make you feel more fit and energetic.
Squat: For this exercise, which helps to get rid of excess weight in the hip area and to work the leg and hip muscles, squat backwards as if sitting on a chair by stretching your hands forward. Stay in this position for 15-20 seconds, until your leg muscles ache, then sit up, stretch and repeat. To start, it will be enough to repeat this movement 10 times. As your muscles get stronger, you can do this exercise 20-25 times a day for a longer period of time.