Warm yourself up with food

Ishi Khosla

Winter can be hard on health. It brings with it a distinct change in the way we feel. Barring a few who are comfortable in the chill, most people tend to be indoors or less physically active. Deviation from normal exercise and diet schedule is common. The days are shorter; less daylight makes outdoor exercise tough and promotes more passive entertainments like television watching and more snacking. It is not just the chill and sunlight but a whole lot of festivities, celebration around this time including Christmas, New Year, weddings, holiday season, etc. that provide enough temptation with calorie-dense foods and drinks.

Winter seems to be a particularly challenging time to stick to diet schedules. It is not only the increased intake of food but also craving and preference for high-calorie foods. Studies show that people choose more high-fat food in winter and high carbohydrate food in summer. Not surprising then that halwas, besan ladoos, pinnis, chikkis, gajaks, plum cakes, date, apple, walnut puddings, etc. are such an integral part of winter food. Combined with a relatively more sedentary lifestyle, it is not difficult to fathom why people end up gaining weight in winter months. A combination of low temperature and the urge and need to eat more to keep warm, along with a hectic social scene and an erratic exercise schedule can make the best of us end up feeling out of control. It takes more effort and mental preparation to cope up.

Certain foods have a more profound warming effect than others. The overall warming effect of food known as “diet induced thermognesis” is due to energy released during digestion and assimilation. This released energy is in form of heat and helps increase the body temperature. These foods include:

Whole grains and pulses: The traditional Indian whole grain cereals besides wheat and rice include bajra, oats, maize or corn, millets are particularly good and can be used to make hot porridges and gruels during winters. Whole pulses and legumes like beans, soyabeans, bhatt (back soya), lentils, etc. make warming winter dishes, soups and stews.

Herbs, spices and condiments: Winter is an excellent time to incorporate herbs and spices like ginger, garlic, cinnamon, turmeric and cloves into your daily diet. Besides being warming, these contain phytonutrients, anti-microbial and anti-inflammatory properties that are useful to fight infections and disease. Garlic has special decongestant, antibiotic and antifungal properties useful to fight coughs, colds and sinusitis. Ginger on the other hand is a digestive and a decongestant. It has a special warming effect as it increases peripheral circulation (circulation of blood to the extremities). It is useful for people with cold hands and feet. Ginger also has natural anti-inflammatory properties, which makes it useful for people suffering from inflammatory diseases like asthma and persistent cough.

Other spices and condiments like fenugreek seeds, (methi), black mustard seeds, carom seeds (ajwain), nutmeg, cinnamon, cloves, saffron, black pepper and asafoetida are warming in nature. They help to increase digestive enzymes, boost the assimilation of nutrients and relief of winter ills and chills.

Nuts and oilseeds like almonds, walnuts, peanuts, black and white sesame seeds, flax seeds etc. are nutrition-packed foods for cold winter days. They are rich sources of heart-healthy fats, fiber, magnesium vitamin E and disease fighting chemicals. Being concentrated sources of energy, they help in maintaining our body temperature. Handful of nuts a day can keep chill at bay.

Honey and jaggery: Are good natural sugar substitutes and have warming effects.

Fruits and vegetables: A variety of brightly coloured fruits and vegetables provide increased immunity and fight infection.

Dark green leafy vegetables like mustard greens, amaranth greens (bathua) are a good source of iron and folate and help maintain good hemoglobin levels and protect us from infection and cold.

Carrots, pumpkin, turnips, cabbage, tomatoes, oranges, guava, lime, amla etc form good sources for vitamin C which helps fight infections like common cold and flu.

Lean meat, fish, and poultry: These high protein foods are associated with increased heat production due to higher thermogenesis and are suitable in winters in moderation.

Fluids: Plenty of fluids, including hot liquids like soups, masala tea, green tea, kahwa, hot water with condiments help keep the body hydrated and maintain body temperature.

Tea and coffee which are the most popular beverages in winter also produce warmth but should be used in moderation.

Alcoholic beverages in moderation (no more than two servings/day) for those who drink can be helpful in keeping warm particularly in cold climates. Alcohol dilates blood vessels near the body’s surface giving a feeling of warmth. But as the body’s heat escapes alcohol cools the inner body. However, it must be remembered that alcohol raises blood pressure and can cause hypoglycemia and therefore heart patients and diabetics must consume it only in consultation with their physician. Pregnant women must avoid alcohol consumption.

So let winters be the time to make health resolutions with optimism — keep your-self warm, eat right, exercise smart and walk into spring with a ‘smile’.

— The writer is a practicing clinical nutritionist and author