There's something about winter weather that brings mixed feelings. On one hand, nothing beats waking up on a winter morning under the duvet with a warm, comforting drink. On the other, our energy drops, we're hungrier and less active.
In winter it gets dark early and the days get shorter. The extra hours of darkness affect our mood, our behaviour and even our eating habits. Fewer hours of daylight affect the hormones our brain releases: serotonin – responsible for mood and, indirectly, for feeling full – goes down, and melatonin – which prepares the body for sleep – goes up. That's why in winter we feel more tired and our mood dips.
Winter also affects our hunger levels. We're hungrier and look for comforting, warming, carb-rich food.
The drop in temperature makes us look for energy to warm the body, and carbohydrates are one of the body's most available sources of energy. Carbohydrates also raise serotonin and improve mood. No wonder hearty soups are the favourite winter food – they're nourishing, warm and comforting.
Keeping up healthy eating is a challenge in winter. The cold and the dark make us stay home more, look for comforting, tasty food and move less.
A few basic tips are enough to keep the body healthy and the immune system strong.
Warm food increases the feeling of fullness and raises body temperature – for example, oat porridge, soups or stews.
Vegetables are rich in dietary fibre, so they keep you full for longer. You don't always feel like a cold salad in winter, but adding vegetables to soups and stews can make a meal richer, more nourishing and more filling.
In winter we tend to drink less because of the cold and lower thirst. Tea helps, thanks to compounds that support our health, warm the body and keep us drinking enough water.
In winter it's lovely to stay home and curl up under a blanket, but exercise matters a lot in winter. Physical activity
helps our body cope better with the cold, strengthens the immune system and does wonders for our mood.
In the end, winter is a magical season, full of warm, cosy moments at home. Still, it's important to remember that in this season too we can choose balance and health. A little awareness, smart choices, and a combination of movement and good nutrition can make winter not only warm and cosy but full of energy and joy. So curl up, warm up – but don't forget to take care of yourself.
Sign up for the talk – Nutrition and movement in winter
Thursday, 19.12.24, at 20:00
Sign up through the app
For more questions, write to me – Lee Sambrano, certified clinical dietitian
054-2058850
@leesambrano
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