9 tips to keep fit and energetic in winter

As the nights get longer and colder, it’s not unusual to experience a seasonal downturn, change in mood, and drop in energy levels. Here are some simple tips to make fall and winter as enjoyable as the rest of the year.

In the fall and winter, it’s tempting to stay indoors and snuggle up under your covers with a glass of wine and chocolate. But snuggling indoors can make your winter blues worse. Everyone notices an increase in the number of problems in autumn and winter, including low physical and mental energy, increased appetite, mild depression, floating anxiety, flat hair and dry skin. Here are some simple “tricks” to put in place in daily life that will replace the impression of gloom and fatigue with an optimism that will make winter as pleasant as summer.

1 – Go out for a walk in all weathers

Although tempted to snuggle up to the heater, under a foot and with a glass of wine, sitting inactive indoors can make you feel more sluggish and tired. Spending time outdoors, even in bad weather, has been shown to boost immunity against winter ailments and help reduce symptoms of stress, anxiety and depression. Try to take a 30 minute walk each day preferably in a park, wooded area or along the coast.

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2 – Vitamin D in autumn and winter

Being outside during the fall months lets you soak up the last rays of sunshine, which can also boost your immune system and mental health. In northern Europe, in winter, the sun is not strong enough to supplement your vitamin D levels. About half the population is deficient in vitamin D, essential for gut health, cell growth and repair. If you’re stuck in an office with artificial light all day, taking good doses of natural vitamin D will help keep you fit and in good spirits.

3 – Eat warm and nutritious foods: full of vitamin C, zinc and magnesium

Incorporating enough vitamin C into your diet helps boost your immune system, ward off illness, and shorten the duration of colds, through oranges, clementines, tangerines, and other citrus fruits. The fall months also have their share of seasonal fruits and vegetables. So try to include as many leafy green vegetables as nutrient-rich chickpea-like vegetables in your diet to make sure you’re getting enough zinc and magnesium. Roast beef with potatoes, onions and garlic and Christmas lunch with turkey and Brussels sprouts are ideal and nutritious foods for the cold season, while being delicious.

4 – Take a seasonal supplement

It can be difficult to get all of your vitamins and minerals from your diet, especially if you eat prepared foods after long days at work and don’t feel like cooking. A good quality dietary supplement, including zinc, magnesium and vitamin B6, will help you get enough essential nutrients. Try Siberian ginseng and ginger, which are used in traditional Chinese medicine to help improve health and warm the body during the fall and winter months.

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5 – Eat fish at least twice a week

Increasing your intake of omega-3 fatty acids by eating more fish helps reduce depression by around 17%. Smoked salmon, sardines, and mackerel are packed with beneficial fatty acids and immunity-boosting vitamins. Stimulating nuts, avocados, fennel, rosemary, and dark chocolate can also help reduce fall lethargy.

6 – Sleep like a groundhog

Try to get as much sleep as possible to improve your physical and emotional well-being. Lack of sleep makes you more grumpy and anxious and affects our concentration at work, which is not a good thing. It also makes it harder to remember things. Your body reacts to insomnia by producing more stress hormones, which raise blood pressure and therefore increase the risk of strokes and heart attacks. A regular sleep pattern helps reduce stress and helps you work better. It also helps you defeat winter viruses faster because deep sleep boosts your immune system.

7 – Take probiotics

Maintaining the microbial balance of the intestines is key to good health. This has been shown to affect weight, fat storage, and even your mood. 70% of the immune system resides in our intestines and our gut bacteria are our first line of defense against harmful bacteria, viruses and other microbes. Foods rich in probiotics include miso soup, fermented cabbage, tempeh, kimchi, yogurt, kefir, and dark chocolate. Including probiotics in your fall diet improves your gut health, aids digestion and assimilation of nutrients, boosting your energy levels and overall sense of well-being. If needed, take probiotic supplements during this time.

8 – Set a new goal

If you’re feeling the blues because summer vacation now seems a long way off and there’s nothing exciting to look forward to in the weeks ahead, you can take up a new hobby or develop a new interest. for a subject that appeals to you, such as learning Japanese, painting or reading an author you like or going swimming in the pool.

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9 – dynamism in winter Green tea: a simple vector of well-being

Green tea is packed with nutrients and antioxidants that aid digestion, help protect and nourish the intestinal lining, and fight degenerative diseases. The beneficial properties of green tea are unaffected by temperature, whether you serve it hot or iced on a hot summer day or cold winter afternoon. Besides being delicious, green tea is packed with health-boosting compounds, including polyphenols, flavonoids, chlorophyll, vitamins, antioxidants, vitamins, and minerals.

Even in winter, you can put the odds on your side so that this dreaded time of the year is still going well. Diet, physical activity and mental well-being are the major keys to lasting well-being, all year round.

Read also:

The benefits of antioxidant nutrition


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