With darker mornings and cooler weather, finding the motivation to stay healthy and fit can be difficult. And that can lay the foundation for a weakened immune system, posing a greater risk of developing illness or injury.
Here are some easy tips on exercise, diet, health and wellness that you can follow during the cold season.
Start a Keto diet
The ketogenic diet (or keto diet, for short) is a low-carb, high-fat diet that offers many health benefits. In fact, over 20 studies show that this type of diet can help you lose weight and improve your health. It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis.
When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain. Ketogenic diets can cause massive reductions in blood sugar and insulin levels. This, along with the increased ketones, has numerous health benefits. Ketogenic diets may even have benefits against diabetes, cancer, epilepsy and Alzheimer’s disease.
Add Omega 3 fatty acids
Omega 3 fatty acids are a healthy type of fat that are naturally found in many food types including fish, plant seeds and nuts. Omega 3 fatty acids are great for reducing joint pain and stiffness as they are a natural anti-inflammatory”. Studies have also shown that omega 3 fatty acids help lower levels of depression, which people commonly feel during the shorter, darker days of winter.
Cook with Spices and Spice Related Foods
Onions, garlic, ginger and turmeric are the perfect items to add flavour to your dishes. Not only do they make food taste great, but they’re also shown to help improve immune function. Fresh garlic, ginger and onions are more than flavouring. Using all three together has a synergistic effect on lowering cholesterol and blood pressure. Turmeric is a spice traditionally used in Chinese and Indian medicine. This spice helps to combat a number of conditions including inflammation and heart disease, and it also acts as a powerful antioxidant.
Plan your Workouts
If you don’t feel in the mood for fitness, you can do exercises at home. There are plenty of resources online that supply workout videos and exercises. These resources offer a variety of workouts including yoga, strength training, aerobics and other body-weight exercises. But try to stick to a weekly exercise plan so you don’t put off your regular exercise activities. On Sunday night, write down your exercise schedule for the next seven days. Choose your exact workout routines, activities or exercises for each day and how long they will be. Knowing what you’re scheduled to do each day ahead of time makes it easier to stick to.
Head to a Steam Room or a Sauna
If you begin to feel yourself experiencing depression or higher levels of stress after the holiday season, steam rooms and saunas can help. They help tense muscles to relax, which can alleviate feelings of stress. The high temperatures also get you working up a sweat, which is a great way to detoxify your body and your skin.
Frequent Hand Washing and Vitamin C
Frequent hand washing throughout the day and consuming lots of vitamin C are an absolute must in maintaining your health during the winter.
Not only do they help protect your immune system and prevent you from developing flu and colds, but they also protect others around you.