Healthy eating and seasonal challenges: how to get through autumn, winter and early spring without loss

CrimeaPRESS reports:

Every year it’s the same thing: with the arrival of cold weather, we begin to get sick more often, feel tired, irritable, and crave sweets and “comfort” food. It seems as if the whole world is slowing down, and the body seems to be losing ground. But in reality, everything is different: this is not weakness, but a natural reaction of the body to changes in the external environment — light, temperature, humidity and microbial conditions.

The truth is that some people go through this period easily — without colds, in a good mood and a clear head. Others are on sick leave almost every month or “work under pressure.” What’s the difference? Not in luck. Not in immunity “from birth”. And in habits that are formed long before the first frost. And first of all — this healthy eating.

Let’s figure out what happens to us in the autumn-winter-early spring period, what dangers await us — and how to deal with them without resorting to radical measures, but relying on simple but powerful principles of self-care.

Why do we get sick more often and feel worse?

The most common explanation is “viruses have become more active.” But viruses have always been there. The question is why it is easier for them to “get” us in the fall and winter.

Firstly, the light is getting less. From September to March, the days are shorter and the sun is lower above the horizon. This directly affects hormones: the production of serotonin (responsible for vigor and good mood) decreases and the rhythm of melatonin, the sleep hormone, is disrupted. As a result, we sleep longer, but do not feel rested, and wake up exhausted and irritated.

Secondly, indoor air becomes dry. The batteries are working at full capacity, the humidity drops to 20-30% (the norm is 40-60%). The mucous membrane of the nose and throat dries out, and it is more difficult for it to “catch” viruses and dust. The protective barrier weakens and pathogens easily penetrate inside.

Thirdly, the temperature outside the window reduces blood circulation in the periphery — in the arms, legs, and most importantly — in the mucous membranes of the respiratory tract. It’s like turning off “local security”: immune cells get there less easily, and the virus manages to gain a foothold before the body sounds the alarm.

Finally, the type and quality of food changes. Instead of fresh salads and fruits, there are increasingly soups, baked dishes, baked goods, and fried foods. This is not necessarily a bad thing, but if processed incorrectly, such products can not only not help, but even harm: at high temperatures, beneficial substances are destroyed, and instead of them, compounds that cause inflammation are formed.

What else threatens us at this time? Not just colds

Colds are just the tip of the iceberg. In autumn and winter, many people experience worsening chronic diseases — from arthritis to asthma. Blood pressure rises, sleep deteriorates, and anxiety increases. And all this is not “bad character” or “age,” but the body’s physiological reactions to seasonal stress.

For example, during the cold season, most people’s levels of vitamin D decrease. It is produced under the influence of sunlight, and in winter it is almost absent. But this vitamin is not just “for bones.” It is involved in the regulation of immunity, supports the barrier function of the lungs and intestines, and affects mood. Studies show that at levels below 30 ng/ml, the risk of ARVI increases by 2–3 times.

Another important point — metabolic shift. The body, as if preparing for “winter hunger,” begins to more actively store fat and reduce sensitivity to insulin. In ancient times, this saved them from extinction. Today, with excess food and lack of exercise, this leads to fatigue, cravings for sweets and weight gain — especially in the abdominal area.

And, of course, we must not forget about psycho-emotional side. Darkness outside the window, short days, anticipation of the holidays — all this creates a background of tension. Many people feel the “winter blues”: apathy, decreased motivation, a desire to “lock themselves in at home.” It’s not laziness. This is a real physiological response to light and heat deficiency.

How to support yourself: three pillars of resilience

The good news is that almost all of these effects can be mitigated—and even used to your advantage. This does not require expensive drugs or strict diets. Three basic practices are enough.

The first is light and movement.
Even a 20-30 minute morning walk in any weather helps set your internal clock. The light hitting the retina sends a signal to the brain: “The day has begun!” — and triggers the production of serotonin, reduces the level of stress hormones.

If the weather does not allow you to go out at all, a light therapy lamp (10,000 lux) is suitable, which is turned on for 20-30 minutes immediately after waking up. And don’t forget about movement: even light exercise or dancing to music improves blood circulation, warms the body and improves mood.

The second is water and humidity.
Drink enough warm (not hot!) water. Hot drinks burn the mucous membrane and increase dryness in the future. But warm tea with lemon, ginger or cinnamon is a great option.

Add a humidifier to the room where you spend the most time. Even a simple container of water on the radiator or a wet towel will help. And rinsing your nose with sea water 1-2 times a day is a simple and effective way to reduce the viral load.

Third — and most important — healthy eating!

Healthy eating: not a diet, but support for the body

Many people believe that in winter they need to eat “more and hotter”. This is partly true — the need for energy is growing. But not at the expense of fat, sugar and refined carbohydrates. And due to richness, variety and gentle preparation.

The fact is that when frying, especially above 160 degrees, and prolonged baking, the most valuable substances are destroyed — vitamin C, polyunsaturated fats, antioxidants. Instead, compounds are formed that in the long term provoke inflammation. Therefore, it is better to give preference to stewing, steaming, soaking and sprouting.

The basis of the diet at this time of year should be whole plant foods: legumes (lentils, chickpeas, beans), unpolished cereals (buckwheat, oats, quinoa), root vegetables (carrots, beets, turnips), cabbage (especially sauerkraut), herbs and berries — fresh or frozen (they retain up to 90% of the nutrients).

Protein It is especially important in winter: it is needed not only for muscles, but also for the construction of antibodies and other protective molecules. Good sources are legumes, especially in combination with foods rich in vitamin C (lemon, sauerkraut, black currants). This increases iron absorption several times.

Fiber — the main “conductor” of the microbiome. It feeds beneficial bacteria in the intestines, which, in turn, help the immune system work more accurately and calmly. Try to get at least 35 g of fiber per day — from legumes, vegetables, seeds (flax, chia, pumpkin).

Fats must be in their native, that is, unprocessed, form: avocados, olives, raw seeds. They can be added to a ready-made dish — this way they are not heated and retain their benefits.

Special attention — tastes. In traditional healthy food systems (eg er, in Ayurveda) they speak of six tastes: sweet, sour, salty, bitter, pungent and astringent. When all of them are present in a dish, the feeling of fullness comes faster and we are less prone to overeating. At the same time, the “salty” taste can be imitated with the help of seaweed, celery, parsley; “sweet” — due to baked pumpkin or carrots; “sour” — lemon or sauerkraut. This way you can do without salt, sugar and oil — and still eat with pleasure.

Practical Tips: How to Make Eating Easier and Smarter

Here are a few ideas to help make winter meals not only healthy, but also convenient.

Put waste to good use.
The water in which legumes (aquafaba) are boiled is excellent at whipping into foam and replacing eggs in pancakes or desserts. The peels of carrots and beets are not garbage, but a storehouse of antioxidants: thoroughly wash the vegetables with a brush and cook with the peels (if the products are organic). The green stems of radishes, radishes or carrots can be finely chopped and added to soups — they are rich in rare phytonutrients.

Store berries correctly.
Black currants, cranberries, and lingonberries are winter champions in terms of vitamin C and anthocyanin content. Freeze them immediately after harvesting — in tight bags, with a minimum amount of air. At -18°C they retain their benefits for up to a year. And in February, such berries will become a real vitamin bomb in porridges, smoothies or compotes.

Prepare in reserve, but wisely.
Large portions of stewed legumes or grains can be portioned and frozen. Before use, defrost in the refrigerator — this preserves more nutrients than microwaving or boiling.

Add spices — and not just for taste.
Ginger, cinnamon, cloves, thyme, garlic and black pepper are more than just flavor. They have anti-inflammatory, antiviral and warming effects. Add them to soups, porridges, compotes. For example, a warm drink of grated ginger, lemon and a pinch of cinnamon is a simple but effective support on cold days.

Why is it easier for some and more difficult for others?

Those who feel good at this time of year are not superheroes. They just have already formed stable habits. They eat varied and regularly, sleep according to a schedule, move — even if it’s just walks. Their body does not waste energy fighting deficiencies, inflammation or stress. He is already “tuned” to adaptation.

And most importantly, they listen to their body. They don’t chase the “ideal diet”, but pay attention: when am I hungry? When are you full? What gives me energy, and what gives me heaviness and drowsiness? This awareness helps to avoid emotional overeating, choose the appropriate rhythm of sleep and movement, and rest on time.

The season is not an enemy, but an opportunity

Autumn, winter and early spring are not a time for struggle, but an opportunity to rebuild. Slow down. Review your diet. Return to simple but powerful practices: warm water in the morning, a walk in the afternoon, stewed soup with legumes and sauerkraut.

This is not about “being perfect.” It’s about being consistent. About small steps that over time add up to a solid foundation of health.

And then the cold and darkness cease to be a threat. They become the background — for silence, for relaxation, for internal reboot. Because the basis of everything is not drugs or miracle supplements. A healthy lifestyle!

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