To face winter
Cooling of temperatures, change of time, lack of sun… there are many changes that will directly impact our body.
The objective is to play the prevention card thanks to an adapted diet, to have a resistant immune system, to guard against colds, flu, or other winter illnesses.
Fill up on Vitamin C
It is a water-soluble vitamin that must absolutely be provided by food, since our body does not synthesize it.
Where to find Vitamin C
The best food sources of Vitamin C are fresh fruits, berries and vegetables, and contrary to popular belief, citrus fruits like oranges are not the best sources of Vitamin C, some vegetables or herbs like parsley. contain much more.
The main food sources
: blackcurrant, kiwi, orange, lemon, cabbage, broccoli, green vegetables, peppers, parsley ...
Increase vitamin D intake
Vitamin D has many functions in our body, it will allow, among other things, to absorb calcium in the intestine to ensure good bone health, fight infections, or regulate blood sugar levels.
Where to find Vitamin D
The main source of vitamin D is about 80% from sun exposure and about 20% from the diet.
We all have a certain reserve, more or less important, but with the decrease in light due to the change of season, exposure to the sun is insufficient to have the necessary quantities of vitamin D, so we must have the right reflexes in terms of food. .
The main food sources
: cod liver, fatty fish (salmon, trout, tuna, herring, sardines, mackerel).
A supplement can be recommended with a quality supplement, for example Vitamin D offered by the UNAE laboratory.
Take care of your intestines
The intestine has multiple neural connections, and houses a large part of our defense system.
Malnutrition, alcohol, drugs, stress ... multiple are the elements that will negatively influence our intestinal health, causing daily degradation and destruction of its intestinal mucosa.
It is therefore necessary to have a healthy lifestyle and a suitable diet, rich in probiotics and prebiotics.
are "good bacteria" in our intestine which will play a role in the synthesis of vitamins, the increase in the absorption of calcium, iron, magnesium ... but also stimulate the body's defense system and reduce inflammation .
We can find these food probiotics, in lacto-fermented vegetables like cabbage in sauerkraut; lacto-fermented drinks (kefir, kombucha, etc.); lacto-fermented cheeses and yogurts enriched with "good bacteria" such as bifidus; the olives ; pickles; brewer's yeast flake; miso soup; sourdough bread ...
they interact with probiotics since they will feed and maintain these different "good bacteria".
The main sources of prebiotics in the diet are bananas, pineapple, grapefruit, artichoke, onion, garlic, shallot, leek, asparagus, beet, broccoli, lentils, chickpeas, kidney beans, honey ...
Drink herbal teas
Nettle teas to limit fatigue and adapt to temperature changes
Eucalyptus to prevent and fight against respiratory infections
Echinacea to stimulate the immune system and increase the body's resistance
Thyme as a natural antiviral and antibiotic
Focus on spices
The use of spices in their diet is recommended to give flavor to the dish, but also to take advantage of the various health properties that they can offer us.
It is therefore particularly interesting to incorporate them into our meals in winter.
Some examples :
Anti-inflammatory and anti-infective: turmeric, ginger, black pepper
Antiseptic and blood sugar regulation: cinnamon
Stimulation of the body's defenses: coriander, thyme
Digestive: fennel, ginger, cumin
Beyond these tips, it is above all the basis of daily hygiene (regular physical activity, restful sleep, good stress management, etc.) that will optimize long-term health and fitness.
This content was published by our Ambassador Guillaume Klein (Personal Coach Expert in sports nutrition and health / Ultra endurance specialist)
- Nutriformation graduate specializing in micronutrition and nutritherapy
- Trained in sports nutrition by the Evonutri Positive Nutrition Academy
- Ultra Trail Coach trained by the Auvergne Rhône-Alpes Athletics League
- FC Metz dietitian and nutritionist professional group (since 2018)
- Nutritionist FC Metz training center (since 2019)
- Creator of the EPIC® method
Passionate about sport, and ultra endurance athlete in running and ultra cycling, Guillaume was able to test on himself the benefits of a natural nutritional balance, appropriate to his real needs, and of a specific adapted training. Guillaume appreciates quality products which respect the nutritional needs of the athlete, but also from a health point of view, a composition as natural as possible.
You too can take advantage of his advice and find all our products on this site
If you would like more information or advice, do not hesitate to contact guillaume via his site www.naturenergy.live.
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