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Tuesday March 19, 2024

Healthy eating in winter helps keep ailments away

By Muhammad Qasim
November 19, 2018

Rawalpindi: It is not winter that brings ailments instead it is carelessness on the part of individuals that is the main culprit for causing cough, flu, cold, congestion, sore throat, joint and body pains and complications for chronic patients particularly those who are immunocompromised, heart patients or patients suffering from hypertension, asthma or diabetes.

Many health experts say that healthy and a well-balanced diet can play a great role in keeping ailments away in winter. As soon as the mercury level gets down and winter sets in, individuals need to be more careful of what they eat.

In winter, physical activity gets limited and most of the people do not opt for walk or exercise in the morning or evening because of extreme cold and in this situation, healthy diet is a must not only to stay healthy but also to avoid weight gain, said Medical Superintendent at Benazir Bhutto Hospital Dr. Tariq Niazi.

He said people must avoid excessive amounts of fried food and too much of deep fried dishes like ‘samosas’, ‘pakoras’, ‘jalebis’ and ‘halwa’ instead fresh fruits and vegetables should be eaten more frequently in winter.

Human body experiences changes in metabolism, eating habits, and energy levels in winter and to stay healthy, selection of foods that give the body nutrients that actually help promote wellness is important, said Head of Community Medicine at CMH Lahore Medical College Professor Dr Muhammad Ashraf Chaudhry.

He said a hot bowl of oatmeal that is full of nutrients and phytochemicals in the breakfast keeps you full and provides lasting energy. Green tea is also beneficial in winter as it provides relief in cough; flu and cold. Good quality, low-fat protein diets such as nuts, seeds, legumes, eggs, fish, lean meat, chicken and low fat dairy should be taken and at least half of your diet should be made up of fresh fruit and vegetables, he said.

Fruit and vegetables are an excellent source of important vitamins and minerals including vitamin A, C, folate, iron and calcium. Dr, Ashraf said maximum use should be made of orange and guava as these are rich sources of vitamin C. Moreover, several vegetables are known to actually prevent cancer, heart disease and other diseases.

‘White’ carbohydrate foods such as cakes, cookies, white pasta, rice and breads should be avoided instead one should switch to wholesome wholegrain varieties in winter to maintain a healthy weight and keep oneself full for longer, he said.

Dry fruit should be taken in moderation because they contain lot of fats. Almonds and walnuts are source of healthy fat and may be taken in moderation. Cashewnuts keep a check on heart ailments and has beneficial effect on inflammation, teeth and bone disorders. Walnuts are also known as brain food, are rich in omega-3 and contain good lipids. They are also useful in asthma and high cholesterol, he said.

Dates are rich in fibre and proteins. A small bowl of low calories chicken, corn or vegetable soup with immune-boosting ingredients such as garlic, ginger, and onion daily help protect you from colds and flu and it is much important to drink plenty of water all year around for good health. It is must to drink at least 8-11 glasses of water daily, said Dr. Ashraf.

Joint pains and return of previous injury pains are very common during the cold season but avoiding the cold, keeping the body warm, 30 minutes walking daily and taking care of your diet will help you protect from joint and body pains also, he said.