Stock up on vitamins!
Antioxidants, above all vitamin C, are a "turbocharger" for the immune system. Which is why fresh fruit and vegetables with a high vitamin C content should be a part of the winter diet: Rose hips, guavos, oranges and lemons are fruits that you should enjoy to your heart's content. The same is true of vegetables such as fresh nettles, broccoli, Brussels sprouts and paprika peppers. But be careful: When cooked or steamed these vegetables lose as much as half of their vitamin C. For this reason they should be eaten raw whenever possible.
Less is more!
This means: Less fat in the "lethargic" winter months. Light versions of our favourite foods often taste just as good thanks to gelatine. This foodstuff made of high-quality protein is neutral in taste and contains neither fat, cholesterol nor sugar. Extra healthy: 10 grams of gelatine (for example in 200 g low-fat vegetable or poultry aspic or as a powder mixed into yoghurt) meet the daily need for the amino acids glycine and proline – thus helping to strengthen connective tissue and joints.
Energy for the body and soul!
Carbohydrates in the right amounts distributed over the day ensure a stable energy household, the ability to concentrate and perform well. Moreover, our body uses them to produce the hormone "serotonin" – a natural anti-depressant which is particularly helpful in winter.
Drink to stay healthy!
At least 2.5 litres of low-calorie drinks each day, such as mineral water or fruit teas, ensure an excellent fluid balance.
Exercise for at least half an hour two to three times a week: Be it jogging, walking, gymnastics or swimming – they all serve to keep you healthy and to strengthen the immune system. Particularly suitable in this respect is Nordic walking, walking with poles. Studies have showed that with Nordic walking the body burns up as much as 46 per cent more calories than walking without poles at the same speed. Through the active use of poles, which support, guide and simultaneously reduce the burden on the joints, Nordic walking becomes active training for the entire body. Without exercise we cannot provide our skeleton, muscles and internal organs with sufficient oxygen and nutrients. We become more prone to disease, do not recover as quickly from daily stress, and the body degenerates. By the way, sport also improves your feeling of well-being. After doing some form of sport we always feel better. Try it for yourself!
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