How We Should Eat in Winter
Many of us get bored and unhappy with the closed weather in winter. This is a seasonal mood disorder (depression) specific to autumn and winter. The reason for this is the changes in our brain chemistry and some of our hormones with the decrease of sunlight. Due to these changes, we can unknowingly take a rest and eat more during the winter months. In autumn and winter, we sleep earlier, want to wake up later, we still feel exhausted even though we sleep enough hours, and our mental efficiency may also decrease. In autumn and winter, some of our hormones increase our appetite and make us hungrier. In general, the foods that are desired to be consumed are sugary, floury, high-calorie foods with high carbohydrates. Thus, weight gain becomes more common in these months. On the other hand, weight gain in winter may vary from person to person and not everyone may experience this weight gain. Studies show that an average of 3-8 kilos can be gained during the winter months, while obese people gain more weight.
Briefly, all the changes in our body in autumn and winter months reduce our physical activity, increase our food consumption, and ultimately, many of us gain a few kilos without realizing it in this risky period.
The World Health Organization draws attention to the decrease in body resistance in this period and recommends increasing the intake of vitamins A, C, E, minerals such as selenium, zinc, magnesium, omega-3 and omega-9 fatty acids, as they have antioxidant effects. Of course, these elements must be taken naturally from food.
Vitamin A, which is found in eggs, milk, fish, spinach, carrots, apricots, yellow, orange and green vegetables and fruits, is a powerful antioxidant. It plays a role in the body’s defense system, increases lymphocyte production and antibody formation, thus protecting the body against infections.
Another valuable antioxidant is vitamin C. Vitamin C provides the removal of harmful matters from the body, strengthens the defense system. Foods such as green pepper, parsley, cress, arugula, cauliflower, spinach, orange, lemon, tangerine, rosehip contain plenty of vitamin C. Salads should also be prepared quickly before being consumed as juices to prevent loss of vitamin C.
Another important point that has an effect on the immune system is the size and type of daily oil consumption. Excess amount of fat consumed daily, that is, eating high-fat meals, causes suppression of the immune system. Therefore, oil consumption should be limited, and frequent consumption of fatty foods such as frying, cream, chips, cake and cream should be avoided. Omega-3 fatty acids found in fish, fish oil, flaxseed, soybeans and walnuts are powerful antioxidants and are effective in strengthening the immune system. In addition, omega-9 fatty acids found in oils such as olive oil and hazelnut oil also positively affect the immune system.
Since the sun shows its face less in autumn and winter periods, there are problems in meeting the vitamin D requirement. For this reason, on days when the weather is sunny, direct sunlight should be used for 20 minutes. Another source of vitamin D, which is especially valuable for bone and tooth development, is fish. More fish should be consumed these days to meet the increased need for vitamin D.
With the cold weather, water consumption is replaced by hot drinks such as tea and coffee day by day. However, it should not be forgotten that no drink can replace water. For this reason, it is necessary to maintain the habit of drinking 8-10 glasses of water a day. Consumption of caffeinated beverages should not exceed 2 cups per day, as caffeine taken in more than 300 mg per day will increase water excretion from the body.
Emotional tension due to the change of seasons can cause sweet cravings in people. The most effective way to prevent this is to eat in a way that will keep blood sugar stable. A nutrition program organized as 3 main and 3 middle meals a day and leaving it medium in the middle of meals for at least 2, at most 4 hours during the day significantly reduces the regulation of blood sugar and the attractiveness of sweets.
With the coming of autumn, unconscious use of vitamin-mineral tablets is increasing. It is wrong to use these tablets other than the doctor’s recommendation for the defense of health. Some vitamins are stored in the body. Excessive use can lead to excessive storage in the liver and thus to have a toxic effect on the body. In addition, excessive intake of some vitamins can cause health problems such as kidney stones. Vitamins and minerals taken from natural foods are more beneficial to the body.
SUGGESTIONS TO BE CONSIDERED IN AUTUMN AND WINTER:
•Control calories; be conscious of the calories contained in the foods you eat. If you consume more food in one meal, consume less in the next meal or try to do extra training that day. Don’t go to parties or shopping when you’re hungry. Definitely consume less calorie filling foods before leaving the house. Try to plan low-calorie menus in restaurants and avoid variety. If you consume as many calories as you expend, you will not gain weight.
• Consume alcohol consistently, you may cause you to consume too many calories without realizing it. Before or after alcohol, or while drinking, definitely reduce the load on your kidneys by drinking a glass or two of water or soda.
• Definitely have breakfast, it has been determined that people who have breakfast habits consume 200 calories less incomplete nutrients during the day and their tension hormones decrease.
• Avoid or limit caffeinated, acidic and sugary drinks.
• Scientific studies have shown that certain aspects of the foods we eat have an impact on our psychology. Foods have a great effect on the elements called neurotransmitters, which are responsible for transmitting warnings such as satiety, hunger, pain, worry, etc. to our brain. For example, neurotransmitters, which are formed with amino acids that occur in the digestion of protein foods, increase our strength and allow us to stay awake. Foods high in protein; fish, lean red meat, chicken-turkey meat, eggs and dairy products. Carbohydrate foods such as bread, pasta, bulgur, rice and legumes reduce our risk of depression. In order for protein and carbohydrate to be used in the body in the most efficient way, it is recommended to consume both at different meals.
• Check voltage. When tension is not controlled, it becomes easier to gain weight. During the winter months, a life style that reduces winter stress should be adopted, time should be spared for revels, and regular sports should be done. Some foods protect us from tension and depression by positively affecting the brain and adrenal glands. If we consume protein foods (cheese, fish, ice cream, meat, chicken, fish, turkey, eggs, pasta, almonds, etc.) rich in the amino acid called tryptophan, which increases serotonin, which is the satisfaction hormone, in moderation, we will not gain weight and we can spend the winter months more enjoyable.
• Low consumption of folic acid may also cause a decrease in serotonin in the brain. Therefore, attention should be paid to the consumption of foods rich in folic acid.
