We have had some truly warm and beautiful days this month. 70-degree weather in February is truly a gift. It made me think about how easy it is to maintain energy and positivity with warm weather and how difficult it can be during the winter.
My dietetic intern, Emily, and I were both complaining about these harsh winter days of rain, gray clouds, and cold and how they zap our energy. Of course this led to a discussion on a few things we both do to stay warm and happy in the winter and they are:
1. Hydrate With Everything But Ice Water
In the summer our bodies crave fluids due to the heat and the need to cool down. During the winter, we may not feel as thirsty, but our bodies need just as much fluid as they do in the summer (sometimes I feel even thirstier in the winter!) Mild dehydration can lead to impaired brain function, affect mood, and make you feel sluggish. Dehydration can also, oddly, make you feel hungry, and this might be why some of us put on some winter weight. Making sure we are getting enough fluids during the winter will also allow our bodies to properly function and ward off germs during cold and flu season.
Tip: Aside from keeping a water bottle nearby (I like my water room temp in the winter!), remember that coffee and tea are both sources that count towards hydration. Yes, they have a diuretic effect, but the amount of water outweighs the amount expelled.
2. Eat More Oatmeal
(Yes this is one of my tips 😉 ) There is something to be said about a bowl of oatmeal during the winter. It’s a stick-to-your-ribs comfort food that also happens to be good for you. Oatmeal is also a great source of fiber and is 100% whole grain. Whole grains have a low glycemic index which gives you a slow and steady release of energy throughout the day. Fiber also helps to control blood sugar level. It slows the absorption of sugar, which maintains your blood sugar levels and keeps them from sky rocketing or dipping below normal which can lead to extreme fatigue.
Tip: If you don’t have time for stove-top oats, try them hands-off in an Instant Pot, as baked oatmeal you can reheat or as overnight oats that you microwave to take the chill out.
3. Seek Out Vitamin D
During the winter we may not be stepping outside as much to get the “sunlight hormone” also known as vitamin D. Increasing our intake by eating foods rich in vitamin D will help keep maintain our serotonin and energy levels. Fatty fish, cheese, and egg yolks are all notable sources that contain vitamin D.
Tip: Grab a can of sardines! Sardines are a great rich source of vitamin D, calcium, and omega 3s.
4. Move For 30 Minutes A Day
We all know that moving and exercising equates to more energy. This can be challenging during the winter months as leaving the house when the temperatures dip below 30 is the last thing that anyone wants to do. I have found that if I bundle up in a down coat with gloves and a scarf I’m rarely cold once I get moving. Get outside if the weather permits for a walk or run. The brisk air coupled with movement will promote circulation, increase serotonin levels, and boost energy.
Tip: If you can’t make it outdoors or simply going to the gym sounds excruciating, try one of the home workouts from Aaptiv or Popsugar on You Tube. They have great routines that can be completed from the warmth and comfort of your home.
5. Boost Your Immune System
Our gut is home to a diverse group of bacteria, which plays a significant role in supporting our immune and digestive systems. An unhappy gut can directly affect the brain, leading to fatigue and stress, which negatively impacts energy levels. Probiotics, the good bacteria, promote a friendly environment in our digestive tracts. Probiotics help to increase other forms of good bacteria, they decrease inflammation, and they keep other harmful organisms from reaching the gut, like all those kindergarten germs.
Tip: Getting all of your probiotics from kombucha, yogurt, kefir, and etc. is ideal, but the thought of eating these every day may not be the most appealing or cost effective. Try using a probiotic supplement as a simple way to keep your gut health happy. I take a grown-up one, and Mazen loves his gummies.
And when all else fails, remember: spring is just around the corner!
I drink hot water, even during summer, so winter drinks are no problem for me at all! And there’s nothing better than a hot cup of tea to unwind before sleep. 🙂
Charmaine Ng | Architecture & Lifestyle Blog
http://charmainenyw.com
I also like room temp water year round 🙂
More people than not are deficient in Vitamin D. It’s important to get your levels checked. I had surgery in June, was lax in taking my supplements (even though I do eat properly with Vitamin D laden foods) and showed a deficiency in my blood work. The comment HYDRATE WITH EVERYTHING BUT ICE WATER is very confusing. Water temperature is irrelevant. Can you elaborate on that statement ?
Simply because ice makes you cold!
Wow, these are great and really helpful tips!
Just one comment: you say “Making sure we are getting enough fluids during the winter will also allow our bodies to properly function and ward off bacteria during cold and flu season..” But colds and influenza are caused by viruses, not bacteria!
I’ll change it to germs!
I also prefer room temperature water, year round.
I have to say that I hate it when the weather is warm in the winter. I’m so worried about climate change that I really can’t enjoy unseasonably warm winter days. And cold weather is useful because it helps to keep pest insect populations down. I read an NPR story about how rats are increasing in number because cold weather stops them from breeding as much, but with warmer temps, they are reproducing more rapidly.
Oh man about the bugs!! I also don’t like the ups and downs.
Great tips but my favorite “Spring is just around the corner” . Seriously…I was serious. I love a great bowl of oatmeal it’s my go to breakfast and as hard as I try to change it up; I just can’t. I love my oatmeal too much to give it up. I also drink plenty of room temp water and love a steaming cup of herbal tea to warm me from the inside out. Let’s not forget a relaxing hot bath to warm you up.
Hot bath – yes!!
Funny you should mention Vitamin D. I live in New England where the winters are too long. I went to the doctors the other day, and she informed me that I have very low vitamin D. She also mentioned, however, that she has never met anyone that lives in New England with an appropriate level of Vitamin D during the winter. She prescribed me vitamins, but did say the most effective way to absorb vitamin D is to stand outside naked for 5-10 minutes once a week.
I have had it low before too. Love that she said naked!! I think a bikini will do but even that would be pretty hard in freezing temps 🙂
I drink room temp water year round, too. The first thing I ask for at restaurants (even in hot summer—too much AC!!!) is “water with no ice” please!
Same!
After seeing a few of your Aaptiv posts, I had to sign-up for the service. IT’S SO GOOD! There is something about the auditory nature of the app that gets me to move and makes me smile (a lot of times due to the trainers asking me to do so). I’m so happy Aaptiv has made me active. Thank you!!
YAY! I feel the same. So glad to hear it!
My daughter sees an endocrinologist and she told me the whole vitamin d thing has been way overblown by primary care physicians – that if she pulled 100 people off the street, 99 of them would technically be low in vitamin d. She says the amount of potassium and calcium in your blood is what’s really important.
I still take a D supplement in the winter though bc I figure it can’t hurt ?
Very interesting.
What adult probiotic do you take?
Whatever is on sale! I have used Swanson, Align, Garden of Life and am currently taking Whole Foods brand : )
I love your suggestion of eating more oatmeal. Makes me chuckle because I’m usually a savory eggs sort of breakfast person but lately I’ve been craving oatmeal! So important to listen to our bodies and adjust with the seasons.
Isn’t amazing what our bodies need in various seasons? Love the advice!!
What probiotic does Mazen take, I’m thinking i should add it into my daughter’s routine but want to make sure it is a good one.
Whatever is on sale when I shop. We have tried Olly and the Target brand ones. And several others that I can’t remember including a chewable.