close
Friday March 29, 2024

Proper diet in winter important to avoid seasonal ailments, body pains

By Muhammad Qasim
December 18, 2017

Rawalpindi: With the setting in of winter, majority of population has become at risk of contracting a number of seasonal health threats including infections like cold, cough and flu along with various types of pains in the body however, according to health experts, these mild to moderate seasonal ailments can be avoided through selection of proper diet.

The selection of various nutrients found in different kinds of foods can be helpful for maintaining health in chilly weather as consumption of good quality, low-fat protein diets such as nuts, seeds, legumes, eggs, fish, lean meat, chicken and low fat dairy products can keep winter-related health threats away.

Similarly, it is very much beneficial to have green tea alone or with lemon and honey in winter particularly to get relief while suffering from cough; flu or cold. Physically active people and children should eat an egg daily while those who are limited to desk job should have it twice a week. People who are suffering from diabetes or heart diseases, however, should eat egg white only, said Professor of Community Medicine at CMH Lahore Medical College Dr. Muhammad Ashraf Chaudhry while talking to ‘The News’.

He added that everyone should eat a good quantity of fresh fruits and vegetables in winter season as these contain important vitamins and minerals including vitamin A, C, folate, iron and calcium that help promoting wellness.

The fruits and vegetables which are rich sources of vitamin C like orange and guava should be used frequently in winter and people should be aware of the fact that a number of vegetables are known to actually prevent cancer, heart disease and other diseases.

Dr. Ashraf added that nothing beats a hot bowl of oatmeal during the winter in the breakfast as it is full of nutrients and phytochemicals that keep you full and provides lasting energy. According to one study, people who eat oats for breakfast consume one third fewer calories at lunch.

It is important that majority of people often forget to keep water intake up during winter though it is important to drink plenty of water all year around for good health. According to health experts, it is a must to drink at least eight to 11 glasses of water daily.

Use of heaters can cause dehydration which may result in kidney problems and to avoid this, one should keep water intake proper, said Dr. Ashraf.

He added that one should avoid ‘white’ carbohydrate foods such as cakes, cookies, white pasta, rice and breads as these refined foods promote weight gain and after quick digestion, cause blood sugar and insulin levels to spike. “It is much better to use wholesome wholegrain varieties that help you maintain a healthy weight and keep you full for longer.” One should avoid other ‘white’ foods including cream, butter and cheese as they are heavy on calories and rich in saturated fats, he said.

In winter, a small bowl of low calories chicken corn or vegetable soup daily is much beneficial but it should be prepared by adding sufficient quantity of immune-boosting ingredients including garlic, ginger, and onion that can help protect oneself from colds and flu.

Studies reveal that dry fruits must be consumed in moderate quantity because they contain a lot of fats. Almonds and walnuts are source of healthy fat but these should be taken only in moderate quantity, said Dr. Ashraf.

Joint pains and return of previous injury pains are very common during the cold season. When asked, he said that to avoid the problem along with other seasonal health threats, one must take care of diet and should maintain habit of 30-minutes walk daily throughout the winter season.