dr. Jayram Krishna

HEAlTHY FOOD HABITS

DURING WINTER Dr. Jayaram Krishna M.

Winter is the coldest season that starts from mid of November and lasts till February, the peak time being in December and January. During winter, you may have observed people commonly developing cold, flu like symptoms, tonsillitis, skin problems, an aggravated asthmatic attacks, sinusitis, joint pain etc. It is because the change from one season to other generates its impact in body. If you really wish to maintain good health and prevent diseases, you can choose the Ayurvedic foods and regimen, which ensures you proper digestive fire (Agni) which will be maintained well through the prescribed methods, thereby preserving your health.

Winter is called as sheeta kaala as per Ayurveda. It is the period of maximum digestive fire. Due to the cold atmosphere outside, body tends to retain heat and the digestive fire become strong enough to metabolize heavy foods. . If adequate food supplements are not provided, it will harm your health.

Ayurveda advocates certain important messages to be followed during winter. • Foods having Amla (sour) taste are ideal in winter. • Cereals and pulses, wheat or gram flour products, fresh rice, corn, etc are advised. • Ginger, Garlic, Haritaki (fruits of Harad), Pippali (fruits of pipli), sugarcane products, milk and milk products are to be included in the diet. Foods having Katu (pungent), Tikta (bitter), Kashaya (astringent) as major taste are to be avoided. Laghu (light) and Shita (cold) foods are not advised in winter. In this season, you can take meats and soups added with salt, sour and sweet. A dish added with meat soups along with ghee is a good regimen to be followed. Wine, vinegar and honey could be included in food.

Eat seasonal fruits and vegetable as per your region and climate. Research has proved that the same food will carry different nutritional values depending upon when it is been produced.

Apples, Oranges, grapes, Pomegranate, Guavas, Carrots, Mustard Leaves, Peas, Radishes, Beets, Fenugreek Leaves, Spinach etc are favourable during winter season. Some stuffs that are very much important during winter are discussed below. If these items are included in your diet, it may help you to combat the upcoming winter smoothly.

Sweet potatoes contain more starch. They are rich in important nutrients like fibre, vitamin C, and potassium than regular potatoes. It is a good source of beta

carotene. Sweet potatoes helps to improve immunity, reduce constipation.

Dates are rich sources of protein, calcium, iron, and plenty of other vitamins.

Nuts like Almonds and walnuts are good during winter as these stuffs boosts insulin sensitivity, and are good for health of heart due to its content of vitamin E and omega fats.

Turnips are remarkable source of antioxidants. It is rich in vitamin K and also its leaves contain vitamin A.

Oats contains nutrients like zinc and is beneficial for digestion and bowel movements.

Ginger is used as a medicine as well as for cooking. It contains gingerol, a potent antioxidant. It helps to obtain better immunity. It should be taken in small quantities, which will keep the body warm and cures mild fever, common cold, cough and improves digestion.

Ghee, if added along with our food or is used while cooking, will help with the adequate amount of essential fat needed for skin. Ghee is best to improve digestion of food that we eat. Ghee can be taken either in a small quantity just after breakfast or lunch. It supports the absorption of vitamins and minerals from other foods. It is good for skin and hair as winter is a period of concern for both.

Garlic, which is a sulphur rich herb having heating property, should be included in diet during winter. Also, it is a rich source of calcium, phosphorous, selenium etc. Garlic chutney or pickle can also be prepared.

Tulsi, which is rich in vitamin A, C, calcium, zinc and iron helps as a medicinal herb for regular use which helps to prevent winter borne diseases like cold, fever etc

Pepper is a must to be used medicinal drug during winter by virtue of its anti-oxidant and anti-bacterial properties. In addition, it helps to keep the body warm during winter and is a preventive medicine that helps to cure cold, cough, fever, sinusitis etc.

For cooking food, mustard oil is good, as it not only improves the metabolism, but also has anti bacterial, anti inflammatory and anti septic properties.

Turmeric can be included in diet in various ways. Buttermilk added with half tea spoon turmeric helps in promoting and moderating digestion. Also if it is boiled with milk and taken warm, helps to keep the body warm from inside.

Amla or Indian Gooseberry is the richest sources of vitamin C. It is a main ingredient in most of the Ayurveda medicines. It can be used as pickles, Chutney etc regularly. Powder of amla 5- 10 gram mixed with hot water, taken at night before sleep is also beneficial during winter. Fresh amla can be used along with honey

Jaggery is better than sugar as it contains lot of vitamins and minerals like phosphorous, iron, magnesium and potassium. Consuming jaggery in winters helps in generating heat. Crushed Ginger and a little Jaggery after lunch help to avoid abdominal discomforts.

I have few Advices that will definitely help you and your family. 1. Avoid processed, chemical treated and packaged food. 2. Avoid cool drinks, artificial beverages, and icecreams. 3. Drink only warm water. Also drink water in small quantities many times.

Curd should not be taken at night time. Buttermilk can be taken after lunch and Dinner can be prepared by making sabjis with turmeric and curry leaves, as it is good for digestive system Eat homely food and avoid bakery stuffs. Intermittent meals are advisory whenever you feel hungry. But keep in mind, the timing of meals is also important. If you eat your breakfast at 8.00 AM, and go for work, you may usually feel tired and distracted by 11 AM. According to Ayurveda, It is because; “rasa dhatu” has started diminishing. Therefore, at this point of time, you should take one or two wheat biscuit or two bread and a cup of hot water, which may keep hold of your “rasa dhatu” to function normally. You may have a feel of wellness or refreshment if you follow this. But, keep in mind, the quantity of item you are eating should not go up at such a time. Lunch should be taken before 2 PM. At 4 to 5 PM, again, you can have a cup of milk or herbal tea, to energize you. Take your dinner before 9

PM. 7. Choose different fruits in alternative days. 8. Do exercise regularly. Run, walk, or go to gym and work out till sweat appears. 9. Yoga and pranayama is beneficial always. 10. For any more information, contact your Ayurvedic consultant. Do not google always to choose the way you live.