Nutritionist Advice

Nutritionist diet and exercise advice for keeping fit and healthy over the winter

The biggest risk to our health is poor diet and a lack of exercise.  The cold weather can make it very difficult to find the motivation to go to the gym or exercise. Maintaining proper diet and exercise routines is also necessary to ward off illness.

1. Less carbs

We all love comfort food in cold weather. They raise your serotonin levels rise, making your brain think you are happier.

To counter this, eat a high protein breakfast to keep your energy levels up throughout the day, and keep you feeling full.

2. Fatty acids

Omega 3 fatty acids are found in oily fish, plant seeds and nuts.  They help reduce joint pain and stiffness.

3. Mushrooms

Mushrooms have immune-boosting properties.  Stock up on varieties like white button or shitake mushrooms for their anti-biotic  properties.

4. Fibre

Fibre found in apples, oats and nuts decreases inflammation and boosts your immune system. It also reduces bad cholesterol and helps protect against diabetes.

5. Green and orange vegetables

Spinach, kale, Swiss chard, squash, carrots and oranges are all high in vitamins, fibre, iron and good natural sugars.

6. Spices

Onions, garlic, ginger and coriander have been shown to help improve immune function. Turmeric helps reduce inflammation in the body and combat and heart disease, and it a powerful antioxidant.

7. Take Vitamin Supplements

Extra vitamin C during the winter will help your body to battle cold and flu symptoms.  Extra vitamin D helps to supplement the lack of light experienced during winter, it  helps to absorb other important vitamins like vitamin A, iron and calcium.

8. Herbal teas

Herbal teas like lemon and chamomile can help ease depression and anxiety. They can also help you sleep better. Teas like green and Rooibos are great as antioxidants.

What to know more? Book a consultation with our Nutritionist 

Miss Tui Ennis, BSc Human Nutrition & Dietetics, BSc Psych Nurs, MINI CORU