Talking about nutrition recommendations for strengthening the immune system and having a healthy winter without being affected by cold weather, Specialist Dr. Filiz Çalışkan Esen said, “Cold weather can cause the body to spend more energy and this can increase appetite. Unhealthy snacks should be avoided during this period. Your body may need more calories in cold weather, but it is important to prefer healthy snacks instead of meeting this need with junk food.”
As the cold winter months approach, one of the most effective ways to increase body resistance and protect against diseases is a healthy and balanced diet. Internal Diseases Specialist Dr. Filiz Çalışkan Esen shared nutrition tips to strengthen the immune system in cold weather. Stating that the metabolism works more slowly with cold weather and the body needs more energy, Dr. Esen said, “Nutrition is of great importance to increase body resistance and protect against diseases such as colds and flu. It is necessary to consume foods rich in vitamin C to stay strong in cold weather. Vitamin C sources such as oranges, lemons, grapefruit, kiwi, green peppers, broccoli and cabbage strengthen the immune system and increase body resistance against infections.”
“Drink plenty of fluids”
Underlining that fresh vegetables and fruits should be consumed every day, Dr. Esen said, “Increase protein consumption. Protein has an important place in cold weather to balance body temperature and maintain muscle mass. Eggs, fish, chicken, red meat and legumes are healthy protein sources. Especially fish supports immunity with its omega-3 fatty acids. Drink plenty of fluids. In winter, the need to drink water usually decreases, but attention should be paid to the hydration of the body. Drinking at least 2 liters of water a day is important for both skin health and removing toxins from the body.”
Calorie need increases in cold weather, but beware of junk food
Stating that herbal teas can also be preferred to meet the fluid need during this period, Specialist Dr. Filiz Çalışkan Esen said, “Colorful vegetables, fruits and whole grains are foods rich in antioxidants and fiber. Especially winter vegetables such as carrots, spinach, chard and pumpkin should be included in the diet. Cold weather can cause the body to expend more energy, which can increase appetite. Unhealthy snacks should be avoided during this period. Your body may need more calories in cold weather, but it is important to choose healthy snacks instead of meeting this need with junk food. Nuts containing healthy fats such as walnuts, almonds and hazelnuts both satiate and energize.”
Nutrition and regular exercise are essential to support a healthy body
Referring to the issue of not neglecting vitamin D, Esen said, “Due to the decrease in sunlight during the winter months, vitamin D levels may decrease and this may negatively affect the immune system. It is important to spend time outdoors on sunny days, take vitamin D supplements and consume foods rich in vitamin D (fish, egg yolks, dairy products). In addition to a healthy diet, regular exercise in cold weather also increases body resistance. Along with a healthy diet, exercise should be done at least three days a week. With the approach of winter, strengthen your immunity by paying attention to your nutrition and have a healthy winter without being affected by cold weather.”
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