Prepare your body for the return of winter

Winter is fast approaching. Are you ready to welcome this season with a body well prepared to withstand the cold and winter illnesses? This article aims to provide you with advice on how to prepare your body for the arrival of winter . Preparation, adaptation and prevention are the key words for a smooth transition to the colder months of the year.

The effects of cold on the human body

Winter is coming, with its shorter days and longer nights. However, it brings with it a number of challenges for our bodies. Understanding these challenges is the first step in preparing for them and managing them effectively. So what exactly happens when the cold of the season hits our bodies?

First, our metabolism has to work harder to maintain our body temperature in cold conditions. The heart increases its rate to maintain an even distribution of heat throughout the body. The skin itself tightens to minimize heat loss, which can cause dryness and discomfort.

In addition, our immune system is also put to the test. Viruses, such as influenza and rhinovirus (the cause of the common cold), are more stable and resistant in cold, dry air. It is essential to boost your immune system .

And what about our joints? Haven't you noticed how old injuries seem to "wake up" in cold weather? That's because cold can increase the viscosity of synovial fluid, making joints less flexible and sometimes causing pain.

Essential Nutrients for a Stronger Immune System in Winter

Have you ever thought about how our body can defend itself against the cold and winter assaults? One of the essential elements to consider is diet . Indeed, certain nutrients play a crucial role in strengthening the immune system , helping us to better resist the ills of winter.

What are these key nutrients?

• Vitamins: Particularly vitamin C and vitamin D. Vitamin C, found in large quantities in citrus fruits and berries, is well known for its stimulating effect on the immune system. As for vitamin D, often called the "sunshine vitamin", it can be lacking during the winter months. It may therefore be wise to supplement it through diet (eggs, oily fish) or supplements.
• Minerals: Such as zinc and selenium which are essential for the functioning of immune cells. These minerals are found in seafood, nuts and seeds.
• Probiotics: These strengthen the intestinal flora which plays a major role in our immune system. Probiotics are present in fermented foods such as yogurt, kimchi or sauerkraut.

But how can we integrate these nutrients into our daily diet during the winter? The ideal is to adopt a varied and balanced diet .

However, here are some concrete examples:

1. Eat a fruit rich in vitamin C for breakfast, such as an orange or kiwi.
2. Incorporate nuts or seeds into your salads to add minerals.
3. Incorporate fermented foods into your diet, such as a serving of yogurt at breakfast.

Good hydration and regular physical activity are also essential. However, a diet rich in these nutrients can significantly strengthen your immune system while helping to prevent common winter illnesses.

Mental preparation: motivating yourself and staying positive in winter

Have you ever noticed that when winter sets in, your energy seems to dissipate with the sun, even before nightfall? It’s a common feeling, but it doesn’t have to be .

First, we need to be aware of our habits and behaviors that change with the seasons. Often, the lack of light during the winter can lead to a form of seasonal depression. It is known as seasonal affective disorder (SAD). If you experience low energy, a depressed mood, or excessive sleepiness, you may be affected by SAD.

We have several tools at our disposal to combat it:

• Light therapy : Often valuable in cases of SAD, this is a technique that involves exposing oneself to strong artificial light for a given period of time each day.
• Sport : practicing physical activity stimulates the production of endorphins, the hormones of happiness, and helps combat lack of light and social isolation.
• Outdoor activities : Getting as much daylight as possible is essential for our biological clock. Walking, skiing, or simply enjoying a good book on a park bench in the winter sunshine can do wonders for your mood.

Mental preparation for winter isn’t just about how we perceive the cold or lack of light. It’s also about how we care for ourselves, our relationships, and our environment. Like a hot cup of tea on a cold winter’s day, self-love and compassion for others can warm our hearts, even in the bitterest cold.

Conclusion

The approach of winter is not only a challenge for our bodies, but also for our minds. Preparing your body for winter involves eating a diet rich in key nutrients to strengthen the immune system and being aware of the effects of cold on the human body. However, it is equally crucial to maintain a positive mindset, take care of yourself and value your relationships. Let us not forget that winter, as harsh as it may be, is a natural season that invites us to slow down, warm up and refocus. So, let us cherish these moments, strengthen our bodies and minds, and welcome winter with confidence and serenity.