I actually love Winter even do cold it's tough for my body.
The cozy atmosphere, I find it romantic right?
The clothes! love winter clothes, it's beautiful and fluffy!
Smells are different, perfume, nature, tea...
You can find on the food tones of nutrients to protect you against winter season to feel at your best.
An important reminder, eat always SEASONAL fruits and vegetables to have the highest quantity of nutrients.
Keep simple, first everything colourful in your plate will give you a lot of ANTIOXIDANTS so full of cells protection and protecting your immune system.
Everyone responds differently to winter weather, and much of that reaction depends on your body type and personal constitution. For example, I find it particularly difficult to handle the cold, so I rely on herbal infusions and spices to help me stay warm and balanced throughout the season.
If you’re familiar with Ayurveda, my constitution is Vata, which means I tend to feel the cold more intensely. To balance this, I need to incorporate more warming spices, hearty soups, and warm foods into my diet during the winter to stay grounded and nourished.
But this isn’t true for everyone. You may often hear that in winter we all need more comfort food, or that greasy and hot meals are essential, but that’s not the case for everyone. It’s important to listen to your body. If you’re not craving warmth or heavy foods, that’s okay simply stick with what feels right, even if that means drinking more water or lighter options.
One important thing to keep in mind during winter is the lack of natural light. With the cold weather, we tend to stay indoors more, which means we’re not getting enough sunlight. It’s crucial to carve out time in your schedule to go outside, even if it’s just for 15-30 minutes. A short walk can make a big difference. Personally, I love taking a walk in the winter with a thermos of herbal tea to keep me warm. It makes the experience much more enjoyable. So, make an effort to find time for some fresh air and natural light it can really boost your mood, energy and immune system.
Your sleeping habits are changing during winter, and it’s important to adjust accordingly. The shorter days and longer nights can disrupt our natural rhythm, often making us feel tired earlier or more sluggish during the day. This is due to reduced exposure to natural light, which is crucial for regulating melatonin production, the hormone that controls our sleep cycle.
To maintain good sleep quality during this season, it’s essential to establish a consistent sleep routine. Aim to go to bed earlier and wake up at the same time each day, even on weekends. Incorporating more natural light into your day can also help improve your sleep, allowing you to feel more refreshed and energized.
I’ll share some information below about the essential vitamins and nutrients your body needs during the winter. But beyond that, it’s also nice to reflect on your family traditions and the winter dishes they used to make. Recreating those familiar meals can bring a sense of comfort and warmth to this season, while also nourishing your body.
I also wanted to touch on skin care during winter, as there are many misconceptions about what changes you need to make for the season. While I’ll write a separate article on this topic, it’s important to know that you don’t necessarily need to add more moisturizers or switch to different products just because it’s winter. It’s more about focusing on your individual skin goals rather than reacting to the season. Some adjustments might be necessary, but in many cases, your current routine might be just fine. If you’d like to discuss this further or have questions, feel free to send me an email, or you can book a consultation through my services.
Vitamin C: Known for its immune-boosting properties, vitamin C helps your body fight off infections and can reduce the severity and duration of colds.Citrus fruits, pomegranate t is not only rich in vitamin C but also adds a burst of flavor to winter salads, broccoli, cabbage, brussels sprout.
Vitamin D: Often called the "sunshine vitamin," vitamin D is essential for immune function. During the winter, when sunlight exposure may be limited, consider taking a vitamin D supplement.However, some foods do contain small amounts of vitamin D. Here are a few options for vitamin D-rich foods, although it's important to note that they may not provide sufficient levels.Fatty fish, mushroom.
Zinc: This mineral plays a crucial role in immune function and wound healing. Foods rich in zinc include nuts, seeds, legumes, and whole grains, kiwi.
Omega-3 Fatty Acids: Found in fatty fish (like salmon and mackerel), flaxseeds, and walnuts, omega-3s support immune function and have anti-inflammatory properties.
Protein: Adequate protein intake is essential for the immune system and overall health. Include lean sources of protein such as poultry, fish, beans, and tofu in your diet.
Iron: Iron is important for transporting oxygen throughout the body. Include iron-rich foods like lean meats, beans, lentils, kale, broccoli and fortified cereals in your meals.To enhance the absorption of non-heme iron from plant-based sources, pair these foods with vitamin C-rich fruits and vegetables.
Fiber: Found in fruits, vegetables, and whole grains, fiber supports gut health, which is linked to a strong immune system.
Probiotics: These "good" bacteria contribute to a healthy gut microbiome, which plays a crucial role in immune function. Yogurt, kefir, sauerkraut, and other fermented foods are good sources.Link nuskin.
Hydration: Staying well-hydrated is essential for overall health. Opt for warm herbal teas, broths, and water to maintain adequate hydration during the winter.
Recipe Juice for winter
Beet root + Lime + Ginger
Celery + Lime + Green apple
Orange or Mandarin juice
Spinach + Carrots + Curcuma
A well-balanced and varied diet, along with healthy lifestyle practices like regular exercise, sufficient sleep, and stress management, can contribute to your body's resilience during the winter season.
