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10 Inflammation Fighting Winter Foods You Must Include In Your Diet

inflammation remedyInflammation is linked with so many serious illnesses such as diabetes, heart diseases, asthma, arthritis, etc. The use of anti-inflammatory drugs is very common and sometimes with no alternative as well. As they say, prevention is always better than cure! Eating anti-inflammatory food is a natural solution without any side effects.  During winter, there’s less flow of blood which makes the joints colder and stiffer – leading to inflammation. The pain receptors become more sensitive in winters which result in pain, swelling in joints and other parts of the body.

Fight Inflammation with a Healthy Diet

Here’s a list of foods that should be included in your diet during winter to prevent inflammation.

  1. Turmeric: This spice is also known as “Yellow Gold” in western countries. The Indian cuisine is incomplete without this spice.  It’s a food enhancer with great health values. It has curcumin which is a very powerful anti-inflammatory substance. Turmeric works great in treating rheumatoid arthritis and fighting inflammation.
  2. Ginger: is a great valuable cooking spice in our kitchen. It has powerful anti-inflammatory properties. It helps in lessen inflammation as well in treating allergic infections, especially during the winter season.  We normally use this spice while making tea, soup, curries, etc.
  3. Walnuts: are always my favourite healthy snacking option during winter. It contains phytonutrients which reduce the risk of heart diseases and diabetes. It has omega 3 fatty acids which reduce inflammation in the body.
  4. Beets: are highly rich in antioxidants and they do a good job in reducing inflammation. It’s a valuable vegetable loaded with magnesium. We should not forget beets in our daily diet (in salads, curd, smoothies) during winter.
  5. Green Leafy Vegetables: like spinach, kale, mustard and fenugreek grow best in winter. Due to the richness of antioxidants, omega3 fatty acids, Vit-C, etc. we should include them regularly in winter months.
  6. Pineapple: It contains a substance called bromelain that reduces the infections during winter and lessens the risk of strokes and even heart diseases. It works as a great remedy for people who have high uric acid (Gout). Bromelain also helps reduce inflammation.
  7. Blueberries: are my favorite! It has an antioxidant substance named quercetin which is generally found in citrus fruits. Quercetin is very effective in decreasing many types of infections and fighting cancer.
  8. Broccoli: is a very nutritious cruciferous vegetable that is rich in antioxidants. It has high amounts of potassium and magnesium with anti-inflammatory properties. It reduces stress and the risk of cancer. A disclaimer here: If you have thyroid, avoid eating cruciferous vegetables 
  9. Tomatoes: are a nutritional powerhouse. It’s packed with antioxidants and anti-inflammatory properties. Tomatoes are an excellent source of lycopene which reduces inflammation in the body and helps protect the body against cancer as well.  
  10. Salmon: As we have already discussed so many anti-inflammatory fruits and vegetables, Salmon is a non-vegetarian option. It’s great anti-inflammatory food with essential omega 3 fatty acid alpha-linolenic acid. Omega 3 gives relief in inflammation and can reduce the need for anti-inflammatory drugs. 

Apart from above you can:

  • Dress warmly depending on the weather
  • Stay hydrated and active
  • Exercise regularly to strengthen your muscles
  • Get out under the sun to maintain vitamin D levels
  • Eat a balanced diet and maintain a healthy weight

Include the above foods to your diet to enjoy an inflammation-free winter! If you feel extreme discomfort or inflammation in your body, consult a Doctor.

For more winter tips and remedies, check out Healthy Reads or speak to a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr 

Do leave your thoughts in the comments below! 

#BeTheForce 

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Load Up On Carrots During Winter! Here’s Why!

carrots during winterWe’ve often advised people to eat seasonal fruits and for good reason! Seasonal veggies are a good source of vitamins, minerals and antioxidants which are required by the body during winter. There are many vegetables but one of them, which is a must-have during these chilly days is the carrot! Carrots are one of the most loved vegetables not only in India but all over the world. The reason is very evident, it not only serves as a salad but a lot more than that. This orange-coloured root is an ultimate health food with many health benefits. Let’s explore the health benefits of carrots during winter!

Why You Should Eat Carrots During Winter  

  1. Carrots help you get beautiful skin and help in protecting you from cancer, especially lung cancer. As the temperature drops, this crunchy & colourful vegetable gives you a boost of antioxidants too.
  2. As a rich source of Vitamin A, it helps treat vision loss. So during winter, you can definitely ditch your Vitamin A pills.
  3. The Vitamin A in carrots also help the liver secrete bile and flush out toxins in the body, acting as a Natural Detox.
  4. Carrots contain high amounts of soluble fibers, which indirectly helps in managing cholesterol levels. No more guilt! You can easily binge on your favorite carrot cake during winter.
  5. Carrots are infused with natural pesticides, Falcarcinol, which is anti-fungal in nature. It protects you from any kind of fungal diseases. If your kids eat carrots, you don’t need to worry about them catching any kind of fungal infection. 
  6. Carrots aren’t boring! There are many variations you can try with this root – be it dips, juices or soups – carrots are definitely a hit with your taste buds! 
  7. Carrot tops are enriched in nutrients such as potassium, phytonutrients and they also contain around 6 times more Vitamin C than what the root does.
  8. Carrots have reserved their place in the list of the World’s Healthiest Foods. Undoubtedly, this crunchy root deserves it too.

 Tips to Add Carrots To Your Diet 

  • Soup It: Add grated carrots to your soups and clear broths to add roughage in diet
  • Crunch It: Raw carrots are enjoyed the best while soaking under the Sun during winters. Great way to boost up the vitamin quotient.
  • Lick It Up: Our very own Gajar ka Achar or Gajar ka Paani is every grandmother’s special recipe.
  • Bake It: The versatility of carrots gets it added even in bakery products. Add shredded carrot while baking muffins, cakes or breads to make a delightful dessert.

DO NOT throw away the carrot tops. Surprisingly, these carrot tops can be replaced with all the herbs in all kinds of dishes adding taste and Nutrition adequately. 

We hope you’re all set to enjoy the crunch this season. Any more queries in mind?  Please feel free to type them down in the comments section below, because, We Carrot about You!

For more topics on the health benefits of foods, check out Healthy Reads or ask a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

Eat Health and #BeTheForce 

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Quick Tips to Reduce Joint Pains During Winter

Joint pains during winterDo you experience joint pains during winter? While common for some people, the exact nature of cold-induced joint pain is uncertain but we’ve noticed that the symptoms often worsen.

It could be that muscles, ligaments and joints just get stiffer with lower temperatures, as the human body will conserve more heat, more blood would be circulated to the heart and lungs. So when this happens, muscles and blood vessels in the arms, shoulders, knees and other joints will contract, leading to pain. Even muscles lose their range of motion.

Reasons for Joint Pains during Winter

  • The pain receptors become more sensitive during winter.
  • The drop in atmospheric pressure causes joint tissues to swell, building tension between joints, causing pain.
  • Increase in muscle spasms in colder temperatures also worsens the pain and stiffness in joints.
  • The cold causes fine blood capillaries in the joints and extremities, like fingers and toes, to shrink or contract, amplifying the pain. 
  • Less sunlight during winters means lower vitamin D levels which leads to weakened bones and joints.

Remedies for Relief 

  1. Dress Warm: Keep yourselves, especially your feet warm. Wear two or three pairs of thin clothing instead of one pair of heavy warm clothes to conserve body heat.
  2. Stay Active: Exercising is another way to get rid of all joint and muscle stiffness during winter time without overdoing it. Because this will improve blood circulation to your extremities and provide warmth and the necessary micronutrients to relieve pain.
  3. Localized Heating: Use an electric heating pad, hot water bag or an electric blanket to keep yourself warm while resting or sleeping.
  4. Warm baths: Swimming in a heated pool is great exercise and it soothes your joints. You can also get great relief from warm water or steam bath. Avoid piping hot water.
  5. Vitamin D: is essential for bone health. Lack of it can cause body aches. This deficiency may be due to lack of exposure to sunlight. Spending some time under the sun is a great way to replenish Vitamin D and get rid of joint aches. Food sources for Vitamin D include fatty fish, cheese, egg yolk, milk, nuts and seeds, soya products, and legumes. To enable absorption of Vitamin D from food or sunlight, include magnesium rich foods like entire green leafy vegetables (which are abundant in winters), pumpkin seeds, sunflower seeds, almonds, walnuts, avocado and bananas etc.
  6. Omega-3 Fatty Acids: are anti-inflammatory and highly beneficial in reducing inflammation in joints. So include avocados, flaxseeds, walnuts and fish in your diet. You’ll also find good omega-3 in flax seeds, walnuts, chia seeds, pumpkin seeds, and sunflower seeds as well. 

A Quick Home Remedy

A mixture of turmeric, fenugreek/methi seeds and ginger has a positive impact on reducing joint pains and arthritis because of the anti-inflammatory properties. 

Ingredients

  • Ginger powder – 20 gm
  • Methi seeds – 50 gm
  • Turmeric powder – 50 gm

How to have: Take half or one tablespoon in the morning, preferably on an empty stomach for wonderful results.

Enjoy winter while following the above tips, for joint pains during winter. If you face extreme discomfort in your joints, do consult a doctor for Bone and Joint health.

For more tips and remedies for winter, check out Healthy Reads or ask a GOQii Coach by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr

#BeTheForce 

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Why You Need To Consume More Water During Winter

consume more water during winterWinter can be a dreadful experience if you don’t have the resistance to withstand cold. While searching for things to keep us warm from the outside and within, consuming water is quite low on our winter checklist. But there are many reasons why you need to consume more water during winter – one of them being that we get more dehydrated during winter.

Why Do We Feel More Dehydrated During Winter? 

It’s a fact that we get more dehydrated in winter when compared to summer. This is because when the surrounding temperature drops, we cling to the heater or cover ourselves with layers of clothing to keep us warm. This artificial heat causes dehydration.

Though we do not sweat during this season, water vapor is still lost from our body through our breath. Winter can even accelerate dehydration because of the lifesaving mechanism that’s functional in our body which constricts our blood vessels in cold weather, in turn conserving heat and maintaining body temperature.

Shrinking blood vessels increase blood pressure, making our kidneys produce more urine which means less blood to fill in the veins and arteries and frequent visits to the loo, hence, increasing the risk of dehydration. Dehydration causes muscle fatigue, cramps, loss of coordination and even a stroke. A dehydrated body is easily prone to flu and winter cold.

Basically, during winters we refrain from having enough water. With the days being short, it makes us exercise less and our food intake grows. When our body is well hydrated, its efficiency to break down fat for energy increases so that we have better control of our appetite.

The other concern is that of water retention due to the body not being well hydrated during winter. This takes place when our body starts feeling the scarcity of water and it starts holding back water leading to water retention.

How do I know if I am dehydrated? – Thirst is our body’s way of saying “I am on the verge of dehydration”. You can even be watchful of how clear or light colored your urine is. If it is dark, hydrate immediately.

How Do I Consume More Water During Winter?

  1. Drink Warm Water: 90% of the excuses that we give for not having water in winter is that it makes us feel cold. The best solution here is to drink lukewarm water, which would not only soothe your throat but will also replenish your water stores while boosting your metabolism
  2. Balance Tea and Coffee With Water: Caffeine and alcohol are diuretics (they cause us to lose more water through urine), so try to have a glass of water before having your evening tea/coffee. Have another glass after a few mins of after having your tea/coffee This way, we can replenish our body’s water store.
  3. Include Water Based Food In Your Menu: Vegetables and fruits are naturally rich in water, which also provide vital minerals and vitamins. Soups are the best way to go! Try this Chilli Bean Soup to keep you warm: https://goqii.com/blog/chilli-bean-soup/
  4. Drink Water Throughout Your Exercise: Make it a point to have water before, during and after your exercise. Due to the cold climate, there are very fewer chances of sweating too much or feeling too thirsty, mind it your body needs it!
  5. Make Water Interesting: Many find drinking plain water very boring. If you are one of them, then you can add natural flavors to water (not free calories though) by adding some fruits or herbs which give the water some mild taste and make it delicious to sip on.

In conclusion, I would say be it summer, monsoon or winter, our body remains same through the year. So keep sipping and always stay hydrated! If you have difficulty keeping track of your water intake, you can log and track your daily water intake via the GOQii App as well as set reminders to drink water.

We hope this article helps you consume more water. For more on staying healthy during winter, check out Healthy Reads or ask a GOQii Coach by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr

#BeTheForce 

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