Winters can prove to be the unhealthiest time of the year with cold, cough, sore throat and fever occupying most of your time. Although you want to welcome the winters wholeheartedly after the crazy hot summers, it becomes difficult to do so with these common yet frustrating diseases. Here we are to help you welcome the winters while keeping healthy and fit. You just need to put in some extra efforts to keep yourself away from the most common illnesses of the season.
Eat food that is high in vitamin C like lemons, capsicum and broccoli to boost your immune levels. If you don't like having fruits and veggies raw, you can juice them and gulp it down your throat. You can even roast, mash or soup your veggies to enjoy them better. Also include lots of lean meat, fish, low-fat dairy products, whole grains, nuts, seeds, dry fruits and herbs in your diet during winters. Have a healthy breakfast including porridge or oats, which will keep you fuller and away from unhealthy snacks in the middle of your meals. Add fruits and dry fruits of your choice to make it tastier and healthier.
Winters don't tend to make you as thirsty as summers. But, you need to make sure you still have enough water to keep your body hydrated. A dehydrated body is more vulnerable to falling sick. Water takes nutrients to the cells and helps to get rid of toxins. Make sure to drink 2 to 3 litres of water everyday. Other than water, you should have a good amount of milk too, which provides enough calcium and helps to keep your bones strong. You can replace milk with low-fat dairy products including cheese and yoghurt.
You must have an exercise regimen all throughout the year to keep you fit and healthy. But, winters are the best time to start off if you haven't been exercising yet. A moderate level of regular exercise can help you boost your immunity levels during winters. If exercise is not what you want to do, then atleast go for a brisk walk everyday. Exercise or walk daily for 20 minutes a day and you will see how you lower your chances of falling sick. But remember, don't overdo it. If you haven't been in the process and are starting afresh, start with a ten minute walk or the easiest exercises first as much as your body can take for the initial few days. Over-stressing you body will only make you weak.
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Enough of sleep
A time of 7 to 9 hours of sleep is recommended for an adult. But, with the busy and hectic life today, people tend to sleep lesser - around only 5 to 6 hours a day. Lack of sleep can cause you to have a weaker immune system, which increases your chances of falling sick. It also decreases the white blood cells, which are known to fight infections. So, for a better health and well-being, you need to make sure you sleep atleast 7 to 8 hours a day. Also, make sure you sleep and awake at the same time every day. Avoid watching television or working on the computer just before sleeping. Also, avoid caffeine, alcohol and cigarettes before bedtime. Have a relaxed atmosphere around 30 to 60 minutes before bedtime like listening to low volume soothing music, having a warm bath or reading a book or magazine that relaxes the mind.
Adequate amount of sunlight
Winters mean late mornings and early nights, which means lesser exposure to sunlight. Inadequate amount of sunlight reaching the body results in mood swings and feeling depressed, which in turn makes you feeling sick. The vitamin D that we receive from the sun is very important for our body. So, make sure to expose yourself to sunlight atleast half an hour a day, which will uplift your mood. Also, increase the intake of vitamin D in your body by consuming fish, mushrooms, cheese and egg yolk or include supplements to your diet after consulting your dietitian. You can buy vitamin supplements here.
These are a few ways to help you from falling sick. Proper diet, regular exercise, vitamin and nutrients intake and proper medications can help you stay healthy. Order all health related equipment and products at great discounts by shopping with Healthkart and HealthGenie coupons available at DiscountMantra - India’s best online offers and coupons store. You can also subscribe to the newsletters to get the latest offers and coupons from various online stores delivered to your inbox.