How to stay fit during winter with healthy proteins, fibres and vitamins
During winter, your body is trying to survive since cold weather causes your blood vessels to narrow, while the blood becomes slightly thicker than usual. Consequently, you’re more likely to get the flu from being out in the cold without proper clothing. At the same time, if you have heart disease, you may experience chest pain, and people with asthma might feel their symptoms amplified. Gaining weight during winter is quite common since your body craves more energy-dense foods.
Staying safe during winter doesn’t only mean dressing up in warm clothes. It includes an array of actions, from eating plenty of nutritious foods to exercising and keeping your body fit. Most of your body’s health is maintained by good meals, but it’s also necessary to walk or run more often. You to your body’s condition.
To stay fit and healthyhave plenty of options for working out, such as Pilates classes or going to the gym on your own, but these activities will positively contribute during colder weather, change your meals and have more balanced proteins, fibres and vitamins sourced from natural foods. Here’s how.
Choose healthy proteins
Proteins have essential functions in your body, from helping build immunoglobulins to fighting infection. But the proteins you consume also contribute to the condition of your health. Processed meats, low-quality protein powders and too many dairy products may make you gain weight and raise your cholesterol level.
On the other hand, healthy proteins fuel the body to remain in good shape, and they can help your immune system function at its best, reduce the risk of diabetes and maintain a healthy weight. Some of the best sources to get healthy protein include the following:
- Fish, such as salmon, trout and herring ―up to two seafood meals per week are recommended by experts to take advantage of the omega-3 fatty acids fully and protein from fish;
- Poultry, like chicken and turkey. The best products are organic and free-range since they don’t contain unnecessary substances;
- Beans are the perfect choice for boosting your protein intake. You can add them to salads or make soups out of them;
- Tofu and soy products are a great meat alternative, but they’re good for your health regardless of what are your food preferences;
Nuts and seeds are also one of the best sources of protein, and peanuts, almonds and flax seeds are only a few examples of numerous high-protein products. If you’re up to trying something new, cannabis seeds also provide around 9,46 g of protein per 30 grams. To make the most out of it, try looking for products using cannabis from feminised seeds since they can provide better qualitative cannabis.
Look for the best fibre products
Dietary fibre consists mainly of fruits, vegetables and whole grains. There are two types of fibre: soluble, which helps lower blood cholesterol and insoluble, which helps with irregular stools. Women are recommended to consume around 25 grams per day, while men need 38 grams. Fibre helps with the following:
- Lowering cholesterol levels, especially the ones found in beans, oats and flax seeds;
- Controlling blood sugar levels by slowing the absorption of sugar;
- Maintaining a healthy weight since they’re more filling and have fewer calories;
- Normalising bowel movements by absorbing water and adding bulk to stool;
Eating more fibre meals during winter can help lower your body’s inflammation levels, reducing your chances of developing obesity, heart disease and diabetes. Overall, fibres actively work toward building a healthier body and keeping it safe in colder weather. Finally, a recent medical review revealed that eating enough fibre (both soluble and insoluble) might contribute to a longer life since they lower the chances of developing some grave diseases, such as cardiovascular and cancer.
How do you include more fibre in your daily meals? You can start by having a good serving at breakfast with whole grain cereals, then eat a few fruits and vegetables throughout the day. After getting used to these changes, you can add legumes (beans, lentils) to your foods. You can also check out Seedsman for cannabis products because cannabis seeds have around 1.2 grams of fibre in about three tablespoons.
Keep vitamins next to you
Vitamins are essential to support your body in healing wounds faster and boosting your immune system. They also help convert food into energy, so if you’re feeling sluggish due to low temperatures, you may need to make an appointment with your doctor and decide what vitamins your body needs to provide energy.
On the other hand, vitamins help your body fight against colds and flu, which have strongly affected the population at the end of 2022 and the start of 2023 since the number of patients in need of hospital care rose by about 79% in only one week due to a change in habits from people worldwide.
For the body to face such infections, washing your hands is essential, as also ventilating your room often. However, you can provide a boost of immunity to your body by administering a few vitamins, such as the following:
- Vitamin C can be found in citruses, broccoli, strawberries, spinach and kale;
- Vitamin B is present in poultry, fish, bananas and chickpeas;
- Vitamin E can be absorbed by consuming almonds, avocado and sunflower oil;
- Vitamin D can be found in some milk and juices products, but taking supplements might be the best choice;
Plus, if you’re already feeling sick, having some zinc and vitamin C boosters can help you get on your feet faster since they can help fight illnesses and infections. However, if you want to avoid feeling ill, it’s best to consume these vitamins regularly, so your body is ready to protect your health.
Keeping your body healthy and fit at the same time during winter might seem like a challenge. However, if you can save an average weight the whole year and take care of your immune system, you’ll rarely get sick, and your cells will recover faster, which leads to a stronger and more vigorous body.