10 medical tips for healthy nutrition in the long winter nights (report)

10 medical tips for healthy nutrition in the long winter nights (report)

Doctor Mukhtar Fatih B. Deli, who specializes in pediatric diseases at “Medical Park” Hospital in Izmir, Turkey, provides through “Anatolia” a set of medical tips for proper healthy nutrition during the long winter nights.

10 medical tips for healthy nutrition in the long winter nights (report)

    

Istanbul

Istanbul / Muhammad Sheikh Yusuf / Anatolia

With the onset of winter, its long nights become cold, during which many people try to pass the time by eating excessively, away from healthy means.

Doctor Mukhtar Fatih B. Daily, who specializes in pediatric diseases at Medical Park Hospital in the Turkish state of Izmir, provides through "Anatolia" a set of medical tips for proper healthy nutrition during the long winter nights.

B Daily began his speech by saying: "During the long winter nights, the demand for food increases among the majority, and with lower temperatures, the incidence of influenza, sore throats and other diseases increases."

He added, "Therefore, it is necessary to eat healthy foods that strengthen the body's immune system to resist winter diseases, and to warm the body and provide it with energy without resorting to foods rich in fat."

He pointed out, "Usually, warm intimate family sessions in front of the TV are sweet in winter nights. Therefore, it is necessary to eat special foods to obtain energy and make us feel warm to overcome the cold weather."

He explained, "Because of the long evening hours in the winter season, you have the opportunity to eat larger quantities of food throughout the day, and thus a person is susceptible to obesity and a large accumulation of fat."

Here are the tips given by the doctor:

1- Eat foods rich in fiber that require more energy to be broken down by the body. This energy helps warm the body, increases its metabolic processes, and prevents constipation due to lack of movement.

2- Eat whole foods in all their forms, such as fresh vegetables and fruits rich in vitamin C, and eat low-fat meat.

3- Moderation in eating food and drinks in all their forms, especially at night, eating food slowly and chewing well, and not eating too much small and fast meals.

4- Weight must be monitored permanently, in order to avoid weight gain as a result of lack of sweating and lack of movement in winter, and thus not burning any calories compared to summer.

5- Eat foods rich in vitamin D to compensate for the lack of exposure to sunlight, because its deficiency in the body leads to storing more amounts of fat, drinking sufficient amounts of water daily and not waiting for thirst, as people rarely feel thirsty during the winter season.

6- Eat small amounts of vegetable oil while cooking, instead of obesity or butter, and eat hot soup at the beginning of the meal to give warmth to the body and a feeling of satiety, and make it ready to receive a smaller amount of food.

7- Eat three main meals, make sure to eat breakfast and two snacks to avoid feeling hungry and cold, maintain blood sugar levels, and eat complex carbohydrates such as whole grains, white beans, oats, quinoa, etc.

8- Focus on exercising because it helps burn calories, as not exercising and staying in front of TV screens due to the cold weather leads to eating more food. Also, in the winter, the secretion of the hormone melatonin increases, which causes a feeling of sleepiness, which leads to an increase in appetite.

9- Adequate restful sleep during the night period that a person needs between 7 and 9 hours at night, and controlling the psychological and physical pressures that predict future weight gain.

10- To avoid wrong eating habits associated with the cold winter season, you should avoid eating light and entertaining meals shortly after the main meals, avoid increasing the amount of meals eaten, avoid sweets rich in sugar, avoid eating shortly before bedtime, and avoid lack of movement and excessive sleep.

The Turkish doctor concluded by saying: "Studies have shown that the body's susceptibility to obesity increases with the onset of winter at a rate of 2 kcal due to the increase in the amount of food eaten compared to the rest of the year, and weight gain has nothing to do with the winter itself, but rather with the difference in our behaviors and daily habits in it

20.12.2021

10 medical tips for healthy nutrition in the long winter nights (report)

    

Istanbul

Istanbul / Muhammad Sheikh Yusuf / Anatolia

With the onset of winter, its long nights become cold, during which many people try to pass the time by eating excessively, away from healthy means.

Doctor Mukhtar Fatih B. Daily, who specializes in pediatric diseases at Medical Park Hospital in the Turkish state of Izmir, provides through "Anatolia" a set of medical tips for proper healthy nutrition during the long winter nights.

B Daily began his speech by saying: "During the long winter nights, the demand for food increases among the majority, and with lower temperatures, the incidence of influenza, sore throats and other diseases increases."

He added, "Therefore, it is necessary to eat healthy foods that strengthen the body's immune system to resist winter diseases, and to warm the body and provide it with energy without resorting to foods rich in fat."

He pointed out, "Usually, warm intimate family sessions in front of the TV are sweet in winter nights. Therefore, it is necessary to eat special foods to obtain energy and make us feel warm to overcome the cold weather."

He explained, "Because of the long evening hours in the winter season, you have the opportunity to eat larger quantities of food throughout the day, and thus a person is susceptible to obesity and a large accumulation of fat."

Here are the tips given by the doctor:

1- Eat foods rich in fiber that require more energy to be broken down by the body. This energy helps warm the body, increases its metabolic processes, and prevents constipation due to lack of movement.

2- Eat whole foods in all their forms, such as fresh vegetables and fruits rich in vitamin C, and eat low-fat meat.

3- Moderation in eating food and drinks in all their forms, especially at night, eating food slowly and chewing well, and not eating too much small and fast meals.

4- Weight must be monitored permanently, in order to avoid weight gain as a result of lack of sweating and lack of movement in winter, and thus not burning any calories compared to summer.

5- Eat foods rich in vitamin D to compensate for the lack of exposure to sunlight, because its deficiency in the body leads to storing more amounts of fat, drinking sufficient amounts of water daily and not waiting for thirst, as people rarely feel thirsty during the winter season.

6- Eat small amounts of vegetable oil while cooking, instead of obesity or butter, and eat hot soup at the beginning of the meal to give warmth to the body and a feeling of satiety, and make it ready to receive a smaller amount of food.

7- Eat three main meals, make sure to eat breakfast and two snacks to avoid feeling hungry and cold, maintain blood sugar levels, and eat complex carbohydrates such as whole grains, white beans, oats, quinoa, etc.

8- Focus on exercising because it helps burn calories, as not exercising and staying in front of TV screens due to the cold weather leads to eating more food. Also, in the winter, the secretion of the hormone melatonin increases, which causes a feeling of sleepiness, which leads to an increase in appetite.

9- Adequate restful sleep during the night period that a person needs between 7 and 9 hours at night, and controlling the psychological and physical pressures that predict future weight gain.

10- To avoid wrong eating habits associated with the cold winter season, you should avoid eating light and entertaining meals shortly after the main meals, avoid increasing the amount of meals eaten, avoid sweets rich in sugar, avoid eating shortly before bedtime, and avoid lack of movement and excessive sleep.

The Turkish doctor concluded by saying: "Studies have shown that the body's susceptibility to obesity increases with the onset of winter at a rate of 2 kcal due to the increase in the amount of food eaten compared to the rest of the year, and weight gain has nothing to do with the winter itself, but rather with the difference in our behaviors and daily habits in it