Eating Well in Autumn
Weight gain and illness caused by increased inactivity during cold weather are common problems in autumn. The solution? Quite simple: Healthy Eating!
Cold weather is just around the corner. But is it only the cold that's approaching? Unfortunately, no. A tendency toward depression, fatigue, weight gain due to increased inactivity in cooler temperatures, and — most importantly — a weakened immune system that brings along colds, the flu, and other illnesses are all problems commonly encountered in autumn. The solution? Quite simple: Healthy Eating. Yes, with just a few changes to your diet, it is possible to overcome these challenges. Here are those changes...
Eat 1 egg every day!
Adequate protein intake plays an important role in supporting the immune system. Let eggs be the star of your breakfasts this season — they are high in quality protein and keep you full for longer. Cholesterol patients, take note: 2–3 eggs per week will be sufficient for you.
Eat regularly and balanced!
Skipping any meal will cause imbalances in your blood sugar and make you feel more tired. So don't skip your main meals or snacks. Try to consume something from every food group throughout the day. You'll notice that you feel much more energetic and happier as a result.
Eat fish twice a week!
Fish is a food exceptionally rich in omega-3, another powerful agent for the immune system. Consume it at least twice a week and don't let illness get near you!
Tea and coffee are no substitute for water!
As the weather gets colder, thirst is felt less, so water consumption drops — while the desire to drink something warm causes tea and coffee consumption to rise. However, these drinks are no substitute for water; in fact, due to their diuretic properties, they cause us to lose even more water. Our bodies need water in every season to function properly. So make an effort to drink 2.5–3 liters of water per day. If you like, you can add ingredients such as lemon, cloves, or ginger to your water to make it both tastier and more supportive of your immune system.
Don't give up exercise!
Exercising supports the immune and circulatory systems. Exercise, a natural antidepressant, reduces depression by increasing endorphin release in the body. Taking a walk for at least 30–45 minutes every day will do wonders for your autumn depression!
Keep eating vegetables and fruit!
Just because you chose vegetables and fruit during the summer heat for being light and refreshing doesn't mean you should break the habit when the weather turns cold! Vitamins and minerals are undoubtedly the most important elements for our immune system — and we all know very well that their most important sources are vegetables and fruit. Here are the 10 vegetables and fruits with the most powerful antioxidant properties, selected just for you: broccoli, spinach, celery, eggplant, carrots, pomegranate, orange, pear, grapefruit, apple.
