Healthy diet in winter: Proper eating that maintains health in the cold season

The Israeli winter is short and relatively comfortable, but it brings with it sharp changes in the weather: cold and humid days, significant fluctuations in temperature, and a natural change in our dietary habits.

In the cold months, the body needs more heat and energy, the appetite increases, and we turn to warm, comforting food, which is sometimes heavier and often rich in processed and salty foods that can cause swelling and fluid retention.

The digestive system is required to cope with a greater load, and along with a reduction in physical activity, a feeling of heaviness, a decrease in energy levels, and even damage to the immune system may occur.

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In addition, in the winter we tend to drink less, which puts even more strain on the digestive process.

Dr. Richard Ellison, Herbalife Nutritionist: "A healthy winter starts with healthy digestion.". Proper winter nutrition does not focus on restrictions or concessions, but on smart choices and natural support for the digestive system. A combination of strengthening seasonal foods, physical activity, sufficient drinking and mindful eating will allow you to get through the cold season safely without the feeling of bloating, heaviness and fatigue. With a few simple changes to your menu and daily habits, you can enjoy the winter season while feeling more energetic, lighter and healthier.

He says: With the right dietary choices and simple habits, you can reduce bloating, improve digestion, and feel light and energetic even on cold days. Here's how to do it right:

 Seasonal foods and foods that reduce bloating

One of the most effective tools for maintaining proper digestion in winter is to combine foods that strengthen the digestive system and reduce gas accumulation, constipation, and bloating:

1. Ginger - Encourages digestive enzymes, reduces gas accumulation and supports intestinal motility.
2. Cucumber and foods rich in potassium - Helps eliminate excess sodium and reduce fluid retention.
3. pineapple - Rich in bromelain, an enzyme that helps break down proteins and reduce inflammation in the digestive system.
4. mint - Relaxes the muscles of the digestive system and helps release trapped gases.
5. Cooked vegetables -Cooking breaks down some of the fiber and makes vegetables like broccoli, cauliflower, and carrots easier to digest.
6. Probiotic foods - Strengthens the microbiome, reduces gas and contributes to regular bowel movements.
7. Warm water with lemon - Encourages the production of bile and supports healthy digestion.
8. water - Drinking enough water prevents constipation, a major cause of bloating for many.
9. guard - Helps regulate the digestive system, reduces gas and improves intestinal wall function.
10. Oatmeal - An excellent source of soluble fiber that has a prebiotic effect, supports good bacteria and reduces swelling.

A daily combination of some of these foods with winter vegetables and fruits - beets, pumpkin, cabbage, kohlrabi, oranges and pears - creates a strengthening, warming and easy-to-digest menu.

Alison details eating behaviors that are important to adopt:

•  Slow and mindful eating

One of the most effective and easiest tools to implement is simply Slow down your eating pace..

Eating and chewing slowly allows you to digest food better, prevent overeating (because the feeling of fullness only comes after 15-20 minutes), reduce bloating, reflux, digestive discomfort and a feeling of heaviness, stabilize blood sugar levels to prevent energy drops after a meal, and enjoy the winter flavors and textures of food. .

Mindful eating is not only a nutritional technique but also an experience that returns us to a connection to the body, to satiety, and to a sense of calm.

• Balancing heavy meals with lighter meals

In winter, meals tend to be richer and include pastries, stews, and indulgent desserts. To avoid overloading the digestive system, it is recommended to combine light meals with heavy meals, such as vegetable soups, winter salads, smoothies, and baked vegetables. Make sure to eat small, frequent meals instead of two large meals, and incorporate smoothies and protein bars into your menu to help you maintain a balanced diet and a feeling of fullness throughout the day.

Make sure to consume foods rich in dietary fiber, which improve the feeling of satiety and support proper digestion, and don't forget to drink enough fluids throughout the day. Having trouble reaching the recommended daily amount of fiber? Use a dietary supplement rich in soluble and insoluble fiber, which provides daily support for the digestive system.

• Exercise after meals

Even on cold days, despite our natural tendency to curl up at home, moderate exercise after a meal will do wonders - a short walk, climbing stairs, doing simple stretches or simple yoga poses will stimulate the digestive system and reduce the feeling of bloating - even if you don't leave the house.

• Supporting the microbiome – the body’s good bacteria

Digestive health is not only affected by food - but also by the bacterial population in the gut.

Probiotic and prebiotic foods help reduce bloating, improve bowel movements, improve vitamin and mineral absorption, and boost the immune system. In the winter, when we consume more processed and sugary foods, supporting the microbiome is even more important. Add yogurt, kefir, tempeh, sauerkraut, oats, fennel, or legumes to your diet.