Foods to help us stay healthy during winter

12/11/2024
Inspiration

The cold weather arrives, and the drop in temperatures often takes us by surprise—like viruses do. Before December, it’s quite likely we’ve already had our first colds or even flu that leaves our immune system defenceless. Nutrition is key to helping our bodies defend themselves from that person who sneezes on you in the lift, or your friends’ kids—and your own—on whom germs seem to thrive (they are back to normal in two days, while you can lay up for a week). We have put together some tips to help you keep the viruses away this year, be healthy this winter, get in shape for Christmas, and endure better the emotional roller-coaster of January and February.

Hydration is more important than ever

We all know staying hydrated is vital in the summer. But drinking water and fluids is just as important during autumn and winter. Yes, we know we go on about water, but the cold dehydrates your body, as does the central heating. So, drink water, enjoy herbal teas… and don’t forget to eat fruit and vegetables. They’re also an important source of hydration and will help you look after your health in winter effectively.

Infusión de color rojo servido en una jarra transparente y una taza de cristal rodeada de tés e infusiones

Let’s get physical

There is no need to run five marathons. Simply keeping a moderately active lifestyle will make a difference to your body. Not only will you feel more energetic and in a better mood—scientifically proven, by the way—you’ll also develop a body that’s more resilient to all kinds of illnesses. Walking five kilometres a day will help you build stronger bones while climbing stairs and a good dose of stretching when you wake up and before bed will keep your muscles ready to avoid day-to-day injuries. Don’t forget how much your back aches later, John!

On the other hand, if you’re middle-aged—which goes from 30 to however long you decide—strength training will help you tackle sarcopenia. Learn this word because you’ll hear it a lot as you get older: it’s the gradual loss of muscle mass that we all experience, and you can fight it with exercise.

A woman in a aerobic outfit is ready to eat a sort of healthy and yummy salad from a food container

Seasonal Foods

Enjoying seasonal foods is one of the best ways to look after your health during winter. All you need to do is take a stroll to your nearest market’s greengrocer and ask for some help: mandarins, oranges, grapes, figs, and kiwis are excellent sources of vitamins and minerals to keep your body healthy. Broccoli provides a good dose of calcium, while spinach, artichokes, celery, lettuce, and endives will give you energy and essential minerals. This also helps you vary your diet a little. There’s no longer any need for strawberry fields forever, just in summer.

somebody is carrying a wooden drawer with fresh and bright red and yellow apples good for a healthy winter

Fats in Winter

Can you consider those kinds of grandma stews for winter seasonal food? Well—enjoying them occasionally is one thing, but overindulging is another. While it’s true that hearty meals like stews are more appealing in colder weather, it doesn’t mean you have a free pass to consume excessive amounts of fat. Try not to overdo it, because it can take a toll on your digestion and your blood tests. Warm soups? Yes. Bacon every day as a way of life? No.

Homemade preparation of a stew where you can see the cut vegetables in a white traditional pot

Sugars and processed foods: Do We Really Need Them?

Moderate your sugar consumption to stay healthy in winter—and throughout the year. Sugars, like processed foods, are not a necessary part of your diet. It’s important to understand that sugars are already naturally present in most foods. Their consumption should be occasional, serving a recreational purpose rather than a nutritional one.

If you don’t want to give them up entirely, or foods like fried dishes, try cooking at home instead. A homemade pizza is far better than shop-bought options. The same applies to fried foods—you can use an AirFry to save yourself many calories (and oil). Homemade baking is also a fantastic alternative; with it getting dark by six in the evening, it’s the perfect opportunity to stay indoors, get back into the kitchen, and rediscover the joy of cooking.

A pastry dessert with several layers and cream between them. The top has raspberries with icing sugar and it is surrounded by pink roses

Staying healthy throughout the year with a good diet is the best way to take care of ourselves, but this becomes even more important in winter when viruses are more common. Take a moment to analyse what you eat each day and consider what changes you can make to your diet so that food becomes the fuel you need. Within days, you’ll notice a significant improvement in your energy levels, your mood, and perhaps even those persistent headaches you can’t seem to shake. After all, trying it costs you nothing, and you stand to gain a winter without feeling constantly congested and glued to a box of tissues.