7 Nutrition Tips For A Healthy Winter

Everyone loves the drop in temperature the hill station vacations, sitting around a bonfire, and barbecuing delicious food. But do we really enjoy the cold and flu that often follows?

From dry skin and viral infections to the never-ending consumption of cough syrups, winter brings its own set of health challenges. While it is a season of cool breezes, it is also the peak season for the flu. Hence, it is crucial to take proactive care of your body to avoid viral fevers and congestion.

To help you navigate this season with vitality, here are 7 essential nutrition tips for a healthy winter.

1. Keep a Check on Your Water IntakeThe most common mistake we make in winter is forgetting to drink enough water. Because the temperature is low, we don’t feel thirsty, often drinking water only to gulp down food.Why it matters: Reduced intake leads to dehydration, which damages skin health and impacts bowel movements, often leading to constipation.The Fix: Make a conscious effort to drink at least 2.5 to 3 liters of water per day, even if you aren’t thirsty. Warm water is excellent for digestion and keeping the throat clear.
2. Build Your Immunity with Saunth (Dry Ginger)
   Common cold and flu are frequent visitors in winter. The best defense is a consistent immunity-boosting routine.The Fix: Try drinking Saunth (dry ginger) water every alternate day, preferably just before you sleep. Dry ginger contains a bioactive compound called Gingerol, which is anti-inflammatory and has potent medicinal properties to keep infections at bay.
3. Avoid Mindless Overeating:
   As the temperature drops, the body works harder to stay warm, which often triggers cravings for hot, spicy, and fried foods. While winter makes us hungry, giving in to every craving leads to weight gain, bloating, and gastric issues.The Fix: Don’t just indulge—eat smart.
   • Swap fried snacks for steamed muthiyas, sprout poha, or idlis.
   • Replace heavy meals with hot soups, warm khichdi, and seasonal green leafy vegetables.
4. Restrict Caffeine Intake
   Reaching for a hot cup of tea or coffee every two hours to stay warm is a bad idea. This habit spikes your sugar intake and overloads your system with caffeine.Why it matters: Caffeine is a diuretic, meaning it leads to fluid loss. Since we already struggle with hydration in winter, caffeine worsens the dehydration.The Fix: Switch to antioxidant-rich, caffeine-free options like Green Tea, Turmeric Water, Cinnamon Water, or traditional herbal teas (Kahwa).
5. Go Seasonal
   Nature provides exactly what we need for the season. Winter produce is abundant in vitamins and minerals that boost immunity and bioavailability.The Fix: Fill your plate with the season’s best:
   • Fruits: Strawberries, Mulberries, Oranges, Chiku, Plums, and Guava.
   • Vegetables: Sarson (Mustard greens), Palak (Spinach), and root vegetables like Carrots and Sweet Potatoes.
   • Tip: A roasted sweet potato makes for a perfect, nutrient-dense evening snack!
6. Consume Superfoods to Stay Warm
   You don’t just need a sweater to stay warm; you need internal heat (thermogenesis). Certain dried foods and spices naturally raise your body temperature.The Fix: Include these warming ingredients in your daily cooking:
   • Dry Fruits/Seeds: Anjeer (Figs), Dates, and Sesame seeds (Til).
   • Spices: Cinnamon, Peppercorn, Garlic, Cloves, Ginger, and Star Anise.
7. Say No to Processed Soups
   In our fast-paced lives, tearing open a packet of instant soup seems easier than chopping veggies. However, packaged soups are loaded with sodium, preservatives, and thickeners that are detrimental to your health.The Fix: Blend fresh vegetables (like pumpkin, tomato, or bottle gourd) to make a fresh, preservative-free bowl of soup. It takes a few extra minutes but adds years to your health.
   

Winter should be about enjoying the weather, not fighting the flu. We hope these nutrition tips help you stay warm, healthy, and energized this season!

Do leave your thoughts in the comments below. For more advice on staying healthy during Winter, check out Healthy Reads or ask a GOQii Coach by subscribing for personalised health coaching here.

#BeTheForce 

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.