Stay fit in the cold
1. FOOD & NUTRITION
Although we dream of winters with hot steaks and hot chocolate drinks, that’s exactly what we should avoid. Have more of green leafy vegetables and fruits, especially citrus fruits rich in vitamin C. Cut down on sweets, cakes, biscuits, breads, rice, noodles etc. Creamy or milk products should be consumed in less or moderate quantities. Fish, eggs and cheese are good in this season. Avoid heavy fried food, namkeen, red meat and alcohol. Instead have nuts, especially almonds and chestnut. Take vitamins, zinc and other supplements as they increase immunity. Have plenty of water, fresh fruit juices, clear soups and herbal teas to keep away illnesses.
2. SKIN & BODY CARE
Use lukewarm water to bathe. Apply moisturizer just after your bath and go for oil-based rather than water-based moisturizers, as they retain moisture better. Even coconut and olive oils are good moisturizers. Lip care is important; use petroleum jelly or Vaseline. For face packs, use honey, yoghurt, olive oil, avocado, banana. Apply sunscreen as the winter sun can be damaging too.
To protect yourself from the cold wind, always wear gloves and scarves. Protect your eyes with plain or numbered glasses. Winter skin is fragile so avoid irritating fabrics like rough wool and chemical-laden detergents. Use soft thermals inside the shirt and pants. Well-fitted light shoes and cozy socks are a must.
Exercise is good and outdoor exercise in the morning is the best but stepping out in the open on a chilly morning can be quite an excuse not to exercise. So shift to an indoor routine like a treadmill, static cycle, gym, dance etc. Rise in the body temperature while working out has a soothing and calming effect on the body too. It strengthens the immune system to fight off infections, and releases the feel good chemicals - serotonin and dopamine which help reduce anxiety and depression. Exercise reduces joint stiffness and cholesterol levels too.
The decreased hours of natural daylight tend to increase depression and depressive feelings. Keep the rooms wellilluminated and the curtains pulled open for more fresh light to enter in. Keep meeting people and keep yourself busy. Adequate sleep rejuvenates the body for the next busy day.
Common cold and flu are part of winter. Wash hands repeatedly to keep flu germs away. Bronchitis and bronchial asthma are aggravated by attacks of flu, cold air and overexposure to heaters. Blood pressure also tends to increase in winter. And so do the blood sugar levels as exercise decreases and eating increases, which results in increase in kilos and inches. All these factors also increase the chances of heart disease. Proper diet and exercise reduce the risk of such ailments.
olive Coconut and oils are good Lip moisturizers. care is important; jelly use petroleum face or Vaseline. For packs, use honey, oil, yoghurt, olive avocado, banana.