Winter is here, and the holiday season is upon us. Lower temperatures mean we spend more time indoors, and our body gets less sunlight. This also makes it difficult to follow a healthy diet. Instead, curling up under a blanket and enjoying winter treats is tempting — season’s celebrations are often centered around food. There is also a reduction in physical activity. And this increases the likelihood of gaining weight.
But there’s more to it than just weight gain. Winters can compromise our immunity, cause mood swings, and make us hungrier than usual. Healthy fats, winter vegetables and fruits, and more time in daylight can help you stay healthier.
The comfort food craving
Overeating during winters is generally related to mindset and opportunity. Early evenings and icy weather are cues for snacking. Craving for comfort foods is also driven up by lesser sunlight exposure, particularly salty and sweet foods. Lower sunlight exposure results in a drop in serotonin levels, a neurotransmitter linked to depression. Low levels of serotonin is associated with mood swings and food cravings. The change in cross-talk patterns between our gut microbiome and brain could also explain increased food cravings.
Dopamine and serotonin are happiness neurochemicals produced in our guts. The release of these neurotransmitters triggers a sense of happiness and contentment. Exercise and exposure to sunlight also produce these neurotransmitters. The lack of sunlight and exercise during winter makes us reach for comfort foods in order to feel happy.
Changing seasons may affect hormones that control hunger, appetite, and satiety. Glucocorticoids – leptin and ghrelin – that drive hunger-appetite cycles are affected by seasonal changes, according to a 2013 review. Another study from 2005 showed that participants, on average, consumed 86 more calories per day during winter than during spring. They were found to be eating more saturated fats too.
Increased hunger during the colder months may also be related to evolution, according to some scientists. Because primitive humans lacked food and were more likely to succumb to hypothermia. In 2016, researchers from the University of Exeter found that people overeat subconsciously during winter and cannot avoid gaining weight. Deficiency of Vitamin D affects millions around the world. And lack of sunlight aggravates this. There is evidence that Vitamin D deficiency is associated with hunger, binge eating episodes, and weight gain.
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What should be on your plate
Winter eating and lifestyle changes include ways to prevent mood swings, food cravings, balance out Vitamin D deficiency, and boost immunity. The release of serotonin is increased by carb-rich meals, while it is decreased by high-fat, high-protein meals. Tryptophan plays an essential role in the production of serotonin. By influencing the interaction between the gut and brain, this amino acid also helps to calm you down. It is therefore beneficial to consume healthy fats and high-quality protein foods during winters to reduce food cravings. Salmon, halibut, and mackerel are rich sources of omega-3 fatty acids and quality protein.
In a 2018 study, omega-3 fatty acids were found to be a major mood booster. Chicken, egg whites, milk, seeds, and nuts also contain tryptophan. Your winter diet must include a handful of nuts and seeds. Maintaining optimum immunity also requires protein and healthy fats.
Get more fiber-rich vegetables by exploring soup varieties. Having a bowl of hot soup is a relaxing, comforting, delicious, and nourishing experience. Vitamins and minerals found in vegetables are critical for optimum immunity.
A lentil-vegetable soup — made with green beans, broccoli, cauliflower, carrots, spring onions, mushrooms, and lentils — can be your go-to dish in winters. Chicken and shrimp can also be added to make this packed with protein. To enhance taste and active ingredient level in soups, include herbs and spices such as basil, thyme, bay leaf, clove, onion, garlic, and ginger. Using broth to prepare the soup instead of cream is a better idea to keep it healthy. Winter fruits such as apple, orange, sweet lime, strawberries, grapes, and pineapple are rich in phytonutrients (flavonoids and antioxidants that boost immunity). To fight off infections, include zinc-rich foods such as poultry, eggs, milk, whole grains. Eat seasonal and local to get the maximum benefits.
Winter blues and binge eating are common, but if you are experiencing more intense mood swings, depression, and frequent emotional eating episodes, you may need medical attention. Winter requires a nutritious diet. Supplements may be necessary to replenish vitamin deficiencies under the supervision of a medical professional. During winter, it is necessary to remind ourselves to limit junk food intake and maintain an exercise regime, something that is harder to do when the weather is cold.
Subhasree Ray is Doctoral Scholar (Ketogenic Diet), certified diabetes educator, and a clinical and public health nutritionist. She tweets @DrSubhasree. Views are personal.
(Edited by Anurag Chaubey)