Back to list 2020-11-19 10:58:53

Winter is right around the corner with cold temperatures and dry air testing our immune system. During that period, we are indeed more vulnerable to viruses, dry skin and other ailments. Today is the perfect day to prepare your body to go through the upcoming season happy and healthy.

We asked Katrin and Melody, clinical dietitians, at Shanghai Jiahui Health the 7 best tips to prepare your body for winter!

1.   Adequate Vitamins & Minerals

It’s important to get enough vitamins and minerals, supplement antioxidants and plant compounds from eating more whole grains, fruits, vegetables and natural spices (such as turmeric) to improve your immune system and protect you from catch colds and flu.

In winter, vitamin D absorption becomes challenging because the best source of vitamin D is sunlight. Try to get enough vitamin D by exposing your arms for 20-30 minutes a day to the sun.

2.   Dietary Fibre Intake

We usually unintentionally choose other high energy food over vegetables and fruits during cold weather resulting in inadequate intake. There is a higher incidence of various chronic diseases and arthritis in winter. Consuming enough dietary fibre promotes bowl movement, maintain blood glucose and blood pressure and control blood lipids and also has anti-inflammatory effect.

Vegetables, fruits wholegrains and legume are rich in dietary fibre. Especially for the middle-aged and elderly who have health concerns, dietary fibre helps reducing the inflammatory reaction in the body, and better prevent and manage chronic diseases and joint pain.

3.   Choose Healthy Oil

People are keen to choose high calorie foods during winter to feel warmer, which may cause weight gain and even more difficulty to manage chronic diseases.

Choose healthy oils rich in antioxidants and omega-3 fatty acids, such as nuts, avocados, deep-sea fish, etc., helps reducing cholesterol, protecting cardiovascular and cerebrovascular system, fighting inflammation, and keep skin and hair healthy. For the middle-aged and elderly people with arthritis, choosing omega-3 fatty acid abundant-foods with adequate fibre intake is effectively reducing the body's inflammatory response. In addition, DHA and EPA in deep-sea fish are also good for children's brain development.

4.   Adequate Protein Intake

Eating enough protein is associated with maintaining a healthy weight and strengthening immunity in winter. High quality protein including fish, eggs, meat, seafood and plant-based proteins. Soy, soy products, bean and legumes and nuts are good sources of plant protein with lower calories. For people with demanding on weight and chronic disease management, plant-based protein is a better choice.

Making sure that you have a palm size (cooked) high-quality protein intake every meal.

5.   Keep Skin Moist

In winter, the combination of outdoor cold and indoor dry heat easily make you dehydrated. Having foods rich in vitamin E help moisturize your skin and prevent dryness intrinsically as vitamin E also has strong antioxidant effect.

Also it promotes blood circulation to better nourish the body. Foods rich in vitamin E include avocado, grains and cereal and green leafy vegetables. In addition, applying moisturizer to lock the moisture of the skin from the outside is necessary.

6.   Regular Exercise

Daily simple exercises such as stretching and walking, as well as some muscle strengthening exercises, such as resistance training can greatly enhance metabolism and body circulation. Comparing with fat, muscle cells has better ability to retain water molecules and reduce water loss. In addition, exercise enhances immunity, which is beneficial to long-term health!

7.   Keep