EAT RIGHT IN WINTER
Tips from a nutritionist
Even in winter, one still needs to maintain a healthy lifestyle and failure to do so, one might just be tempting with the fate of nonCommunicable diseases.
According to Nutrition consultant, Dr. Lebo Eluya, when internal temperature drops, the body burns more calories to fight the cold. This she explains, sees us putting on an extra set of clothes and yes, sometimes grab a calorie- loaded hot food.
She explains that the situation on the ground does not look pretty well, as more and more people tend to be tempted to eat more during this period. Often times, especially with the working population, she explains that consumers find themselves frequenting food vendors to grab a bite of fat cake, soup, sausage, fresh chips and so forth.
Other bad eating habit trends during winter include the consumption of hot beverages such as tea throughout the day, which is heavily loaded with sugar. This is usually accompanied by mapakiwa/ diphaphatha
( traditional buns) and serobe ( offal). “These is not bad food but bad eating habits,” she points out.
Speaking in an interview with this publication, Dr. Lebo explains that the nipping cold can often prompt many of us to change many aspects of our lifestyle, especially our diet. For many people, she says, food becomes a primary source of comfort and warmth, and even exercising is the least of our worries. Dr. Eluya holds a PhD in Nutrition and is based at Gaborone Private Hospital, where she heads the Afiya Health and Diabetics Consultants Clinic. “These changes to our diet often result in winter weight gain and reduced immune functioning, meaning that our ability to fight winter illnesses may be reduced. Eating healthily during the winter months can have several benefits for your health and emotional wellbeing, particularly for your immune system,” she explains.
She also points out that in the winter months, most of us tend to exercise less and are less exposed to sunlight that helps produce serotonin and dopamine, which improve our mood. “During the colder months, we might turn to comfort foods to help us feel good and receive a dose of those same mood- boosting chemicals,” she explains.
Contrary to popular belief, she explains that the body does not necessarily require more quantities of food but rather certain nutrients that boost the immune system, mainly from vegetables. “Instead of eating a salad for example, one may have a vegetable soup. I am not talking about the instant soups but cooked vegetables that are steamed, stir fried or baked,” she says, adding that it is also helpful to be a mindful eater.
Mindful eating is defined as paying atten
tion to the present moment and your physical hunger cues while you are eating, eating slowly and without distraction, paying attention to each bite. It is also about paying close attention to how your food tastes, smells and feels in your mouth. “Mindful eating helps one to distinguish between feelings of emotional hunger and physical hunger. They can notice any emotions or thoughts that come before and after eating,” says Dr. Lebo. But what is it about winter that gives a rise to this phenomenon of bad eating habits? One of the most ‘ hidden’ or undiagnosed condition which may be suspected to be leading to this trend is what is known as Seasonal Affective Disorder ( SAD), she explains.
SAD, she says is a type of depression which is related to changes in seasons and it begins and ends at about the same times every year.
“Now with the covid - 19 stressor, mental health issues are becoming more evident in relation to eating disorders or change in eating habits. SAD has been linked to a biochemical imbalance in the brain prompted by shorter daylight hours and less sunlight in winter. As seasons change, people experience a shift in their biological internal clock or circadian rhythm that can cause them to be out of step with their daily schedule. Common symptoms of SAD include fatigue, even with too much sleep, and weight gain associated with overeating and carbohydrate cravings,” she elaborates.
But she says that all is not lost, and that people should not be afraid to seek help from the right professionals. Dealing with SAD during a pandemic that limits social interaction is not easy, she says. Many people are experiencing increased tension and anxiety during this period. Additionally, she says that job loss and changes in schooling for families may cause depression symptoms to worsen. She advises those who might be going through these changes to make an effort to keep socializing in a safe way.
“Maintain social relationships by making a phone call, setting up a video chat, or even writing a few quick text messages. Checking in on other people can help boost both your spirits and theirs. Be mindful of this moment. Instead of focusing on the negative aspects of winter, embrace the season and find things you like about it. Go outside! Even if it’s only for a few minutes, the fresh air and sunshine can help you feel refreshed,” explains Dr. Lebo.
She further calls for exercising and maintaining of a healthy balanced diet which are a great way to elevate one’s mood and energy levels throughout the winter months.
“It is also important to regulate your sleep patterns, and avoid sleeping during the day and remember to avoid over indulging in caffeine and alcohol,” she explains.
Lastly, she is calling on parents to remember that they have an important role to play in the eating habits of their children. Even with a limited household budget, she says that parents should pay close attention to healthy foods. “For example, a bundle of spinach which can be shared with the family may be around P6.00 compared to eating a hot dog alone at P15.00,” she says. She says that it is crucial for parents to create positive experiences about food early on as this may also help children to develop healthy eating habits later in life.
“By teaching children healthy eating habits, and modelling these behaviours in yourself, you can help your children maintain a healthy weight and normal growth. Sometimes as parents we assume that children cannot eat vegetables, for example and it is considered the norm,” she concludes by cautioning adults to remember that the eating habits that children pick up when they are young will help them maintain a healthy lifestyle when they are adults.