Difficult to get out of bed in the morning, even if you get tired of feeling sleep. However, you are complaining that the weather gets darker earlier, the sun replaces the rain, the cold increases and the work is intensified, fatigue develops, stress and changes in your diet. So, have you ever wondered why this is so? The reason for all these complaints is the transition of the season, a proper diet, a strong immune system, we can avoid feeling like this by raising our quality of life.

Strengthen your immune system

In this period, in order to increase body resistance and protect ourselves from diseases, it is necessary to take enough vitamins. A, C, E and minerals such as selenium, zinc, magnesium as well as omega-3 and omega-9 fatty acids.

By consuming 5-6 servings of vegetables a day, we get the vitamins and minerals we need to take daily.

The omega-3 fatty acids found in fish, fish oil, flax seeds, soybeans and walnuts are a powerful antioxidant and are effective in strengthening our immune system. In addition, omega-9 fatty acids found in oils such as olive oil, hazelnut oil also affect the immune system positively.

The so-called natural energy source, ruse, contains iron, zinc, magnesium, phosphorus, potassium and copper, which are rich in mineral substances. You can also buy ruse in your kitchen in addition to ruse breads that you use in your daily nutrition program.

Do not forget to consume healthy drinks

Instead of tea, coffee, cola, cocoa-containing beverages such as linden, rosehip, island tea, white tea or green tea, let’s prefer herbal teas or fall soups. The best way to remove toxins and germs is provided by water. Both frequent washing of hands and adequate fluid intake are the most effective methods of protection from diseases through water. In winter, water consumption decreases due to cold. Even though the body’s water requirement decreases, 2-2.5 liters of water should be consumed daily. This helps you to control the weight and this is also helpfull for skin care.

Those who have difficulty in water consumption can make it easier to consume drinks by making them flavored with cinnamon, clove or lemon on a daily basis.

Don’t be afraid to walk and do sports in winter!

The cooling of the weather and the shortening of the days invite a still life and as a result, the weight gained in winter is inevitable. After all, you might think that we can get dressed in layers and we can camouflage our weight with our clothes. However, it should be known that; sport in winter is more effective than sport in summer. Depending on the body temperature in winter, the body responds better to sports. Accelerates your metabolism and becomes friendly to your body trying to adapt to seasonal changes. Every day, 40-45 minutes of mid-tempo walks will be the greatest favor you will do to your body.

Carla Rodrigues
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