HELLO TO A HEALTHY AND FIT WINTER!
· Dr. Tuba Günebak
Another winter season has arrived at our doorstep… How about spending this winter healthy, happy, and fit? If your answer is “yes,” there are two very simple steps you need to take: learn healthy eating and make it a lifestyle, and make regular exercise a habit. With a few changes and adjustments to your daily eating habits, you will prepare for a healthy, energetic, fit, and enjoyable winter.
HELLO TO A HEALTHY AND FIT WINTER!
Another winter season has arrived at our doorstep… How about spending this winter healthy, happy, and fit? If your answer is “yes,” there are two very simple steps you need to take: learn healthy eating and make it a lifestyle, and make regular exercise a habit. With a few changes and adjustments to your daily eating habits, you will prepare for a healthy, energetic, fit, and enjoyable winter.
In winter, many people complain about gaining weight and increased carbohydrate consumption. In fact, physiological reasons lie beneath many of our food choices. For example; our tendency to consume carbohydrates increases to boost our serotonin levels, which decrease due to the early darkness. The right approach here is to choose foods that are sources of complex carbohydrates. These include legumes, whole grain breads, bulgur, brown rice, pasta, and vegetables. Another situation we experience in winter is the decrease in our basal metabolic rate to maintain our body temperature. The correct approach in this case is to keep our metabolism active by consuming two or three snacks in addition to the three main meals (breakfast, lunch, and dinner) we consume throughout the day. Additionally, we can include foods that can help speed up our metabolism during the day. One of the ways to stay healthy in winter is to strengthen our immune system. Foods that can both speed up our metabolism and strengthen our immune system include: low-fat milk and dairy products (calcium in their composition – especially when consumed in the morning – increases fat burning), fiber-rich whole grain products, oatmeal (beta-glucan in its composition supports cholesterol metabolism), green tea (a powerful antioxidant due to the catechins it contains; green tea also has a diuretic effect), hot peppers (may be beneficial for individuals without stomach and/or intestinal problems due to their capsaicin content), broccoli (strengthens our immune system with the sulforaphane it contains), Brussels sprouts (a good source of calcium – especially for those who don't like drinking milk), avocado (increases the burning of stored fats with the short-chain fatty acids it contains), pineapple (while supporting gut health with the bromelain it contains, it also shows a diuretic effect), chia seeds (omega-3 fatty acids in their composition have a positive effect), fatty fish from deep and cold waters (salmon is a good choice), cinnamon (supports glucose metabolism by facilitating the binding of insulin hormone to cells), eggs (the only protein source that is of the highest quality after breast milk and can be used by the body at 100% efficiency), blueberries (a powerful antioxidant), citrus fruits (a good source of vitamin C), probiotic yogurt (supports gut health with the beneficial bacteria in its composition that support gut flora; thus supporting our metabolism and immune system), dark leafy green vegetables (a source of calcium, plant-based iron, and folic acid), dark chocolate, raw almonds, and walnuts (contain vitamin E, which is a good antioxidant).
In addition to paying attention to consuming these foods, start every main meal with soup (prepared with low-fat or fat-free ingredients; enriched with quinoa, buckwheat, bulgur, green lentils) and be sure to consume a large bowl of fat-free salad. It has been determined that adding salad to a meal reduces the amount of food consumed in that meal by 12%. Do not completely remove fat from your life, but reduce and control its amount. For example; do not use more than 1 tablespoon of oil to cook one kg of vegetable dish. If you are making a meat and vegetable dish, it is best to first cook the meat over low heat and use the fat it releases while cooking the dish. I don't think meat dishes need added fat; in fact, I don't add it at home.
Don't forget to drink water. Keep your water in a glass bottle in a visible place at home and in your office. Try to drink at least 8 glasses a day. Some studies indicate that starting a meal with water when feeling hungry is an appetite suppressant. However, it has been stated that subsequently consuming a few bites of food is beneficial for increasing blood glucose levels and decreasing ghrelin (a neuropeptide that stimulates food intake) levels.
Pay attention to consuming snacks. Do not let the time between main and snack meals exceed 3 hours. Studies indicate that increasing meal frequency is beneficial not only for appetite control but also for regulating blood LDL cholesterol (bad cholesterol), total cholesterol, and insulin levels.
Pay attention to eating slowly and chewing well. The satiety center is stimulated and food intake stops at the end of 20 minutes from the start of food intake, and according to some studies, at the end of 25 minutes. Therefore, the more we pay attention to eating slowly and chewing well, the more controlled the amount of food we can fit into this 20-minute physiological period, and the less energy we will get from the meal.
Incorporating exercise into our daily lives is another important step for improving our metabolism and health during the winter months. Research indicates that regular exercise suppresses the levels of hormones that stimulate food intake and thus increase appetite. Therefore, incorporating exercise into your life is an important step. Try to go for brisk walks of at least 20 minutes. Try to use the stairs wherever you go. Instead of using the phone within the office, go to the person you want to reach. Make an effort to be with people who enjoy exercising.
Even the smallest step you take towards lifestyle changes is valuable and makes a difference.
I wish you to enjoy every season with health…
Nutrition and Diet Specialist Asst. Prof. Dr. Tuba Günebak