Top food and workout routine to feel energized during winter
In winter, the human body uses more energy to warm itself, so it needs more “fuel“, i.e. nutrients. A series of vitamins increase the energy level and strengthen the immune system, but also the exercises, adapted to the cold season.
Ideally, we would not come out of the winter with extra pounds, and for that we need vitamins and nutrients, not empty calories. And sports! First of all, you need a balanced level of vitamin C! Citrus fruits, kiwi or blueberries are an excellent source of vitamin C, green vegetables (cabbage, broccoli, beans), but also potatoes.
In addition, oranges contain folic acid, vitamin B, fiber and potassium that maintain heart health. Cabbage is very nutrient dense and low in calories! It contains vitamin C, folic acid, iron, magnesium, beta-carotene, but also phytochemicals.
Vitamin D is very important
We don’t enjoy much sun in winter, so we need to supplement vitamin D, and the main sources are dairy products, fatty fish (salmon, sardines), margarine and eggs. Vitamin D deficiency can lead to cognitive problems, asthma, cardiovascular disease and even cancer.
Kefir is a drink made from fermented milk, similar to yogurt, and is particularly rich in vitamins B1 and B2, calcium, folic acid, magnesium and vitamin A.
Garlic is great in winter because it lowers cholesterol, raises body temperature and helps with bronchitis.
Let’s not forget about workout
Even though it’s winter and cold, sleet, gloomy weather and you don’t feel like leaving the house, the sport must go on! If you are a jogging fan, equip yourself properly, i.e. dress well in winter gear and go out to the park. Running on snow increases concentration and coordination of movements, develops muscles and increases body resistance.
In specialized stores, you can find tights and sweatshirts made of special materials that retain heat, ideal for outdoor sports when it’s very cold!
Exposure to natural light improves mood, so take advantage of winter and snow and go skiing, snowboarding, sledding or ice skating.
If you don’t want to face the winter, opt for exercise under the roof, and here you can choose between pilates, yoga, zumba, dance, aerobics and even climbing the indoor stairs. You can also try knee-to-chest jumps and running in place for an extreme cardio session!
