The season of hibernation has arrived. We know that our bi-weekly jogs have turned into a strong desire to snuggle up in a blanket in front of the fire and comfort ourselves with mom’s Christmas cookies. But we also know this isn’t what our body needs. At RADNUT, we are strong believers of the idea that if we know what is going on in our body, we can learn to give it what it needs.
During Winter, these 3 things happen:
- We’re exposed to more: Whether we’re at work, parties, or family dinners, food, treats, and alcohol are everywhere. Just being around food and drink more often encourages us to eat and drink more, whether or not we’re actually hungry.
- We’re exposed to less sunlight: less hours of sunlight can result in feelings of sadness, isolation, depression or anxiety for some. Since food and drink are so accessible during the holidays, many of us may seek comfort in food, alcohol, or treats. In reality, these behaviors don’t make us feel better for long.
- It’s cold, we want to stay inside: When we’re indoors, we’re closer to the kitchen for more hours of the day. This may mean snacking more often or even eating mindlessly when we’re bored. Physical activity plummets because who wants to go out in -20 degrees? The end result can be lower energy levels and possible increased stress. When our energy is in the dumps and we’re stressed, it’s easy to turn to food, cookies, cake, or whatever to try to help replete that energy or feel better from heightened stress.
What can you do about it? Try our Winter warrior tips!
1) Eat Regularly. Eating every 3-6 hours maintains stable blood sugar, limits over-hunger and over-eating later in the day, limits spikes in insulin, and can decrease the likelihood of giving into cravings. If it’s 2pm and you haven’t eaten since breakfast, you bet you’ll hear that office chocolate cake screaming your name!
2) Include high fiber and high protein foods at meals. These foods keep us feeling full throughout the day and can also help to manage cravings; Examples of a few foods would be whole grain bread, oatmeal, whole wheat pasta, quinoa, brown/wild rice, vegetables, fruit, legumes, fish, chicken, turkey, eggs, greek yogurt, tofu, nuts, and seeds.
3) Stay Steps Ahead of Stress. Caring for our brain is just as important as caring about what we eat. When we are stressed, our ability to make healthy decisions can become diminished. Try taking 10 minutes of “me-time” everyday. Go for a walk, stand in the sunlight, read, have an Epsom salt bath, play music that makes you smile, play an instrument, breathe slowly and deeply, sing, cuddle a family member or a pet, draw, knit, doodle, crochet, do whatever relaxes your mind and brings you calmness.
4) Connect. “Being socially connected is our brain’s lifelong passion” says UCLA professor Matthew Lieberman. Studies show that those who maintain social connections and relationships are healthier and live longer compared to those who are isolated. Try swapping some screen time for family time and don’t wait until tomorrow to call that loved one you’ve been meaning to catch up with.
5) Sleep. Chronic lack of sleep increases physical stress on the body. In response to this stress, hormones such as cortisol, leptin and ghrelin can fluctuate. In some people, these hormone fluctuations can cause us to feel hungry more often and not know when we’re full. So if you’re experiencing a ravenous appetite and haven’t been sleeping enough lately, it may have less to do with “willpower” and much more to do with sleep. Check out The National Sleep Foundation for sleep hygiene tips.
6) Move. Moving our body in any way indoors, outdoors, at the gym or even at a mall can increase energy, self-confidence, strength, and help manage stress and mood. Keeping a similar routine with healthy habits throughout the year is a key to feeling healthy all year long.
7) Social Event Smart Six. Trying to prevent overeating? Keep these smart six in mind:
1 Check out the spread of food
2 Find the vegetables and fill a third to half of your plate with them
3 Add protein and whatever else to your plate, saving a little room for dessert or a treat
4 Move away from the food table to limit mindlessly adding extras to your plate
5 Taste each bite, pay attention to how your body feels while eating, take your time (its not a race!)
6 Get rid of that plate and cup when you feel satisfied and are no longer hungry
8) Skip the drastic diet and “I can’t eat that” game. The more we tell ourselves we cannot eat something, the more we will want it, and the more guilty we feel when we eat it. Let’s liberate ourselves, drop the guilt, and be realistic. When we eat enough throughout the day, avoid setting harsh, strict food rules, and focus on listening to our bodies, the path to health, confidence, and strength for the long-term becomes easier.
References
http://www.ncbi.nlm.nih.gov/pubmed/23329523
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3150158/
http://www.ncbi.nlm.nih.gov/pubmed/24662697
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3779905/
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3632337/
http://newsroom.ucla.edu/releases/we-are-hard-wired-to-be-social-248746
https://sleepfoundation.org/
http://foodpsychology.cornell.edu/sites/default/files/Consumption-ARN_2004.pdf
http://www.todaysdietitian.com/newarchives/011209p48.shtml
Image from http://www.popsugar.com/fitness/What-Wear-Winter-Running-6287968