As the winter season gets colder and colder, the chances of falling sick are significantly increased. With the falling temperatures, people crave warm comfort foods more and more. But, are you really getting adequate nutrients out of these foods to stay healthy?
With longer nights and shorter days, the motivation for working out is usually gone for most people, and this can make us vulnerable to a number of illnesses. To boost your immune system and keep yourself from getting sick during this winter – take a look at the following tips on diet and exercise that you can use to help your body get through these cold months.
- Increase Your Vitamin C Intake
Vitamin C plays an essential role in improving your immune system. It is also good for maintaining a healthy skin. Vitamin C is rich in antioxidants, which are important in protecting your body from a range of health issues.
- Find a Favourite Exercise
To stay motivated, find an exercise that you love. If you want to try something new without making any financial commitment, you can try a few exercises that are available on YouTube, and perhaps you may even find a new simple workout routine that you will love.
- Take More Zinc
To maintain a robust immune system, you will need to consume more zinc. The lack of adequate zinc in the body can significantly weaken your immune system and make you susceptible to illnesses. Zinc also helps in repairing and growing your body tissues. Foods that are rich in zinc include dark chocolate, whole grains, nuts, dairy, seeds, legumes, and meat.
- Exercise at The Right Time for You
Some research studies have found that exercising between 2pm and 6pm is the best since your body is already warmed up. Nonetheless, if you have a busy daily schedule, you can exercise in the morning.
- Control Your Carbs Intake
During winter, you may feel tired and experience numerous mood swings. Your body will desire more carbohydrates. However, too much carbs intake is bad for your health. Control your carbs intake to keep chronic diseases at bay.
- Vary Your Exercises
To stay interested in your workout, incorporate a mix of exercises in your workout routine. This will keep things fresh and is also good for you. You can do cardio on the first day, pilates on the next day, yoga on the third, and strength training on the 4th day.
- Eat More Fishes and Eggs
Eggs are rich in copper, iron, zinc, selenium, high-quality protein, and vitamin B12, B6, and D. On the other hand, fishes are rich in vitamin D, protein, and Omega-3 fatty acids.
- Protect Your Skin
To protect your skin from the cold and dry winter air, drink plenty of water and rub moisturizing lotion or cream on your skin. To block the biting winds, keep your face covered with a scarf or a running mask.
- Add Iron to Your Diet
Iron is a mineral that helps in carrying oxygen throughout the body and is also essential in the production of red blood cells. Good sources of iron include tofu, broccoli, quinoa, pumpkin seeds, legumes, spinach, and shellfish.
- Go Outside and Get Some Sun
The daylight and sunshine will boost your energy levels, and vitamin D from the sun will help in regulating your immune system.