7 ways to eat yourself healthy this winter

Winter is sweeping across South Africa, and the colder temperatures usher in a different set of lifestyle patterns and daily habits.

As we adapt to the changing season, we need to bear in mind the impact on our lifestyles and adjust our nutritional needs accordingly. If there’s a drop in our levels of daily physical activity, it is likely there is also a dip in our daily energy requirements.

It is important to be mindful that in our efforts to keep warm, we are not taking in more energy than we use. 

Supplying a researched roadmap for navigating nutrition this winter, registered dietitians and spokespeople for the Association for Dietetics in South Africa (ADSA), Mpho Tshukudu and Maryke Gallagher, run down some of the physical and mental health focused ways to stay healthy during winter.

MAINTAINING A HEALTHY BALANCED DIET

Tshukudu and Gallagher said the warming "comfort foods" we tend to prefer in winter can be healthy balanced meals.

Gallagher said: "Warm foods such as stews, soups, casseroles and curries can also be healthy and nutrient-dense and help with weight maintenance. The non-starchy vegetables that are so crucial to healthy eating are delicious ingredients that enhance the aromas, flavours and textures of winter dishes."

She said grocery carts should include vegetables as winter dishes lend themselves well to adding legumes such as beans, lentils and chickpeas, which are rich in fibre and plant-based protein. You can substitute butter or cream in soups with tomato and plant-based oils such as olive and avocado.

It’s also a good time to focus on using herbs and warming spices in your recipes. "Some of these can help curb food cravings and boost the nutrient density of your winter meals." 

Gallagher warned against constantly snacking, also known as "grazing". She said people should be mindful of their hydration levels as water intake tends to drop in the colder months. 

STAYING ACTIVE DESPITE THE WEATHER

"There are several simple strategies we can use to ensure we’re getting enough daily exercise," said Tshukudu,

"Remember that moving our bodies raises body temperature, so being active is an easy way to warm up when the day is cold.

"During the working week, always take the stairs and start taking short walks after lunch to get some sunlight and boost your vitamin D levels. Daily walks also improve digestion and refresh the mind.

"On the weekends, when you have more free time, plan outdoor activities such as longer walks, participate in park runs, cycle or take up any fun outdoor activity. It helps to set up a home workout space and use apps or online videos for guided exercise routines that require no or little equipment. Even just 15 minutes of exercise, yoga or dancing can make a difference to your mood and support your immune system and overall body functions."

SUPPORTING YOUR IMMUNE SYSTEM THROUGH GOOD NUTRITION

While there’s no one proven food or food supplement that can "boost" the immune system, there are a range of nutrients that support immune function and health. Both dietitians emphasise the importance of a balanced diet consisting mainly of minimally processed whole foods to ensure you benefit from nutrients.

Key nutrients that support immune health include:

• Vitamin C - is found in foods such as broccoli, citrus, guavas and bell peppers. It enhances iron absorption so pair vitamin C-rich foods with iron-rich ones.
• Vitamin D – exposure to sunlight is important for the body to synthesise vitamin D.  Food sources include oily fish, eggs and enriched foods.
• Vitamin A – is important for respiratory health.  It is found in carrots, sweet potatoes and leafy greens.
• Omega-3 fatty acids – have anti-inflammatory properties and are found in fish such as salmon and plant sources such as flaxseeds and chia seeds.
• Probiotics and prebiotics - support gut health and overall immunity. Probiotic-rich foods include yoghurt and fermented vegetables, while prebiotics are found in foods such as garlic, onions and asparagus.
• Zinc – is found in shellfish, legumes, seeds, and nuts. It supports immune cell function and respiratory health.

SUPPORTING MENTAL WELLBEING DURING WINTER 

Tshukudu said some people can experience seasonal affective disorders (SAD) or other mood related issues during winter and nutrition can play a role in supporting mental health.

"There is bi-directional communication between the brain and gastrointestinal tract, called the gut-brain axis. Therefore, what happens in the gut has an effect on the brain function and vice-versa. Mood-related disorders also affect the functioning of the gut."

TSHUKUDU'S TIPS FOR MENTAL WELLBEING:

1. Maintain good gut health by eating whole grains, legumes, fruits, vegetables, nuts, seeds, spices and herbs that feed the gut microbiome with nutrients that support important body functions, including immune system regulation and mental health. About 95% of serotonin and 50% of dopamine are produced in the gut.
2. People with SAD tend to crave and eat more carbohydrate rich foods in winter, specially at night. These high carbohydrate meals make them energetic and more awake. The high carbohydrate intake affects sleep quality and duration. The combination of high carbohydrate meals and lack of sleep can result in unwanted weight gain.
3. Nuts and seeds are good sources of healthy fats. They give sustained energy and avoid energy dips that can worsen depressive states.
4. Low levels of vitamin B, vitamin D and omega-3 fatty acids are linked to depressive symptoms. Vitamin B sources are leafy vegetables such as morogo or imfino, Omega-3 fatty acid rich foods include oily fish such as sardines, salmon and mackerel and plant foods such as walnuts or chia seeds.
5. Exercise three or more days a week as physical activity increases the production of the feel-good neurotransmitters in the brain known as endorphins.
6. Make sure you get some sunlight in the morning or during the day as even 10 minutes can boost your mood and help you get some vitamin D. 
7. Turn off devices and screens two hours before sleep time to allow your body to fall asleep easier.