Tips on How to Get Fit and Healthy through the Winter

LISTICLE | 01/08/2016
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Running is more than exercise - it's a fitness and wellness program for body and soul. Also and especially in winter. However, there are some important points that you should keep in mind. ISPO.com has summarized the five most important tips for you.

On average, people eat around 2000 kilocalories a day. That is 14,000 per week and 5,110,000 per year. At the same time, he or she drinks at best at least 2 liters a day, making 14 liters a week and 5,110 liters a year. That's quite a lot!
The body has to work with every morsel and sip and has to eliminate the leftovers in the end. In order to avoid diseases, the quality and the composition of the food are of utmost importance.


More Energy in Winter

As soon as it gets cold outside, the eating habits inevitably change. Man adapts to the external conditions, needs heartier food and puts on some winter fat. This is completely normal and, from an evolutionary point of view, also normal.

Today we rarely freeze in winter, but the adaptation of man to the changed conditions is slower than the developments that man drives.

In the past, we followed intuition and what was on offer, but today there is too much on offer and intuition is often suppressed by stress, lack of time and a lack of body awareness. However, the so-called "somatic intelligence" would be a good clue to ideally supply the body with the nutrients it needs.



Running in Winter: Lots of Fruit and Vegetables

Mit dem richtigen Frühstück startet man gut in den Tag – und hat Energie für Sport.
Mit dem richtigen Frühstück startet man gut in den Tag – und hat Energie für Sport.

Fruits and especially vegetables contain many vitamins, minerals and antioxidants. The natural interaction of the ingredients makes a natural product more valuable than a vitamin pill. If you pay attention to a gentle preparation, many micronutrients can be absorbed, which strengthen your immune system and make you more resistant to viruses. Regional products are usually of higher quality and contain more nutrients. You should at least comply with the "5 a day" rule, i.e. three pieces of vegetables and two pieces of fruit, and preferably a little more. A green smoothie or a freshly squeezed juice in the morning is an ideal basis. A piece of fruit as a snack, a mixed side salad at lunch and steamed vegetables in the evening form an all-round successful vitamin day.


Running in Winter: Fresh Herbs

Result of the hike: a board with edible herbs
Intermediate result after one hour search: Girsch - in the middle of the picture - is excellent for herbal curd cheese.

Herbs contain a large amount of micronutrients and antioxidants. Especially in rosemary, thyme, basil contain a lot of inflammation-reducing substances. Fresh, these are always of higher quality than dried. They help to fight off infections and also to survive better after the outbreak of a cold.

Spice up your food more from now on and put a few pots of fresh herbs on your windowsill even in winter. How about baked potatoes with herb curd, for example? This not only tastes delicious, but also provides a large portion of fresh herbs at the same time.


Running in Winter: Hot Spices

Spices are said to have many positive properties, such as an antibacterial, anti-inflammatory and analgesic effect. They can stimulate the metabolism and thus strengthen the body in general. Particularly good for this are ginger, pepper, cayenne pepper and turmeric, but also cinnamon, cocoa and cardamom. Use spices more generously from now on or prepare yourself a spiced cocoa made of cocoa, cinnamon and a little chili with hot milk and honey. Also ideal after a workout or a cold winter walk.


Running in the Winter: Little Processed Sugar

Cashew-Joghurt - Leichte Kost schnell gemacht

Especially processed sugar, as we find it in numerous industrially produced foods, increases the blood sugar level very strongly in a short time, a drop in the value follows very quickly. This leads to regular hunger and an altered energy metabolism. In addition, there is nothing in white sugar except calories. It is often referred to as "empty calories", so try to reduce your sugar intake and opt for natural snacks such as fresh fruit or homemade fruit yoghurt. Then you can determine the sweetness yourself.


Winter Running: Sufficient Fluid

Immediately after birth, the human body consists of about 80% water, the adult human usually about 60% Already a fluid deficiency of 2% of the body weight has a negative effect on the performance. Drinking 1.5-2.5 litres regularly throughout the day is recommended.

Especially in winter, the mucous membranes should be well moistened. Drink mineral water, unsweetened teas or flavoured water with orange slices, ginger or lemon. Avoid sweetened drinks such as cola or juices, because they provide additional calories and influence the insulin level: it fluctuates and that makes you ravenous.

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