Winter Archives

February 5, 2026 By Swati Savla Leave a Comment

Nutrition Guidelines For Seniors During Winter

Maintaining immunity during winter is imperative, especially for seniors. It’s quite crucial to take care of their nutritional needs as they face the greatest risk of cold and flu viruses and issues like joint pain, hypothermia (which may also lead to stroke or heart attack), dry skin, aggravation of asthmatic attacks or respiratory problems. So, let’s look at some nutrition guidelines for seniors during winter!

Nutrition Guidelines For Seniors

Some daily dietary nourishment tips that can help seniors tackle common winter problems include:

Omega-3 fatty acids: Fatty fish like salmon, tuna, mackerel, walnuts, flaxseeds, chia seeds and avocado are some excellent sources of Omega-3 fatty acids. Omega-3 fatty acids are beneficial in reducing inflammation especially in arthritis, curbing heart disease and they also play a role in cognitive development in elderly.
Seasonal fruits and vegetables like all the leafy greens, berries, citrus fruits, root vegetables like beetroot, carrots and sweet potatoes. All of these are high in antioxidants, vitamins, minerals and dietary fiber which help easing the bowels.
Winters mean less exposure to the sun which may be a reason for Vitamin D deficiency and impaired calcium absorption which affects bone health further. Hence, Vitamin D fortified cereals, egg yolk, milk and milk products need to be a part of the diet regularly.
The cold climate leads to less water intake due to the urge to urinate frequently which can act as a hindrance to our elders to maintain optimal fluid intake. Inclusion of warm soups, decaffeinated beverages, warm milk, vegetable juices, citrus fruits and gourd vegetables help them in maintaining the hydration status. A well hydrated body aids good digestion, helps in transport of nutrients and also improves the performance of joints and muscles.
Habituate elders to have 5-6 small but frequent meals. It is essential for improving metabolism, regulating insulin levels and improving calorie intake in older individuals who face a diminished appetite.

Apart from good nutrition, maintaining some basic physical activity within the vicinity of the house is equally important to reduce joint pains and muscle stiffness by improving blood flow to all parts of the body and aiding better digestion and good metabolism.

We hope these nutrition guidelines for seniors during winter helps you take care of the elderly in your family and around you. Do leave your thoughts in the comments below. For more on healthy living for senior citizens, 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.

January 30, 2026 By Roopa Tandur 2 Comments

Why Do We Gain Weight During Winter?

Have you noticed that you tend to gain weight during winter? While there are many factors at play here, is it true for everybody? If you’re one of those who gain weight during winter, it is best to know why it happens and take necessary measures to prevent it!

Let’s Analyse Why We Gain Weight During Winter

Less Water Intake: As we aren’t thirsty and neither do we sweat as much as we do during summer, we tend to drink very little water which makes us lethargic and fatigued. The usual signs like dry and flaky skin is an indicator that one is not having enough water. We use moisturisers instead and not increase water intake which gives more room for frequent infection and dehydration leading to headache and dry cough
Not Exercising Enough: With the pleasant winter chills, it is a little difficult to get off the couch or bed. This leads to fewer calories being burned and as a result, weight gain!
Increased Production of Melatonin: Less sunlight and shorter days affect our hormones and some people tend to produce more of the hormone melatonin which controls our sleep-wake cycle. This increased production of melatonin induces sleep when it is not the time to sleep, making one lazy, lacking motivation and energy. It also increases appetite and leads to eating more.
Increase in Metabolism: While this sounds great, it doesn’t really support your weight loss goals during winter. The sudden increase in metabolism will burn more calories to keep you warm but it will also make you hungrier.
Staying Indoors: makes us lazy and bored. When bored, we begin binge-watching followed by binge-eating comfort or fried food which is high in sugar and salt. It doesn’t take a genius to figure that this contributes to weight gain as well.

How Do We Prevent Gaining Weight This Season?

There is an effective way to break the vicious cycle of more sleep, less healthy food and little to no exercise! Here’s how you can avoid gaining weight during winter.

Choose Foods Wisely: Choose healthy, home-cooked meals such as soups. Opt for green tea. You can even add natural spices to your meals which are warm and benefit your health. Choose foods which can be paired with others or can be eaten any time of the day. Swap options like sauces available in markets to homemade hummus or dips.
Pick a Hobby: Concentrate on other things like hobbies, sports, painting or reading books. You can even clean your house if you’ve been postponing it. Do something that engages you instead of finding comfort in food.
Time Your Sleep: Maintain sleep timings which will set your circadian rhythm and help you stay active through the day or take power naps in the afternoon instead of sleeping for long hours
Exercise: Plan indoor activities and exercises like yoga, skipping, stair activities which will help you be active more regularly. In fact, you can tune in to GOQii Play and browse some indoor workouts by fitness experts or yoga and meditation by yoga specialists. You can even opt for making group plans which have less chances of failure. If you can’t find a group, join our LIVE, interactive, GOQii PRO sessions conducted by experts within the GOQii App.

That’s all! Mind what you eat, sleep on time and exercise regularly to not gain weight during winter. We hope you found this article useful! Please leave your thoughts in the comments below.

For more on weight loss, fitness and being healthy, check out Healthy Reads or ask a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce

January 9, 2026 By Karishma Khot 2 Comments

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.

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.
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.
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.
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).
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!
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.
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

January 5, 2026 By Sunita Arora 1 Comment

Gond Ladoo: Your Much Needed Winter Essential

As winter knocks at your door, you might have noticed your Granny prepare Gond Ladoo. It is loved by both kids and adults alike. Gond Ladoo is the best warming food during winter and is quite a healthy snack especially in North India. It contains natural Gond (edible gum) which is extracted from the bark of trees.

Benefits of Gond Ladoo During Winter

It helps to keep the body warm in falling temperatures.
It prevents the body from cold, seasonal virus infections and keeps one safe from winter illnesses.
It helps improve eyesight.
It boosts immunity and improves stamina if prepared with Jaggery (Gud).
It is enriched with protein, fiber, calcium, and magnesium which makes bones and tissues strong.
Anti-inflammatory and good for arthritis as it lubricates the joints and provides relief for back & joint pain.
Due to high fiber it is effective in treating constipation.
It also improves sexual inadequacy or weakness in men.
Nourishing food for pregnant women as it helps in strengthening bones and prevents back pain after birth.
The combo of fat, fiber and protein is good for lactating mothers to meet the extra calories requirement and to speed up recovery. It increases milk production as well.
It is a wholesome, nourishing food for winter if someone lacks energy and feels tired.

Generally, Gond Ladoo is prepared with desi ghee, gond, coconut, lots of chunky nuts and dry fruits. Want to try it out if you haven’t already? Here’s the recipe!

What You Will Need:

Wheat Flour – 1 and ¼ cup
Gond (edible gum) – 4 tbsp
Dry Dates Powder – ¼ Cup
Jaggery Powder – ¼ Cup
Cardamom Powder – 1 tsp
Coconut Powder – 2 tbsp
Almond and Cashew Powder – 3-4 tbsp
Poppy Seeds (Khus Khus) – 1 tbsp
Dried Ginger Powder (optional) – ¼ tsp
White Pepper Powder (optional) – ¼ tsp
Desi Ghee (clarified butter) – 8-10 tbsp

How to Prepare

Take a Kadhai, add 2 tbsp of ghee and roast all the Gond till it gets puffed and becomes crispy. Take it aside and grind the Puffed Gond in a mixer.
Now add the dates powder Jaggery powder, cardamom powder, nut powder, poppy seeds, ginger powder, and white pepper powder and grind all together in a grinder.
In the same Kadhai, add 2 more tbsp of ghee and roast wheat flour on low flame till it turns golden brown and you get a nice aroma!
Add the previous mixture to the kadhai with wheat flour and mix well. Cook for 5-7 minutes more and add the remaining ghee.
The whole mixture should look wet. Take it off the gas.
Grease your palm with a few drops of ghee and start moulding them into a Ladoo shape. You can use a little more ghee while rolling them.
You can store these Gond Ladoos in an airtight container easily for a month and serve it anytime.

Please note that excessive intake may cause mild abdominal discomfort and increase your calorie intake as well. You must eat only one Ladoo in the morning or evening with warm milk.

If you have an allergy to any of the ingredients above, avoid eating this. If you’re unsure, please consult your doctor before you prepare.

We hope you enjoy this recipe and the winter season as well. For more healthy recipes, check out Healthy Reads or ask a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce

Why Do We Gain Weight During Winter?

Let’s Analyse Why We Gain Weight During Winter

How Do We Prevent Gaining Weight This Season?

Gond Ladoo: Your Much Needed Winter Essential

Benefits of Gond Ladoo During Winter

What You Will Need:

How to Prepare

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