Walking on Sunshine

BECAUSE of the generous monsoon, weather experts predict a long, cold winter. But winter is not just about hot soups and afternoons in the s...

BECAUSE of the generous monsoon, weather experts predict a long, cold winter. But winter is not just about hot soups and afternoons in the sun. Depression and disease are part of the package. Bucking up your immune system now could help you keep the winter bugs at bay8230; right till spring.

Why is winter a health issue?

With pollutants trapped in the lower layers of the atmosphere, the sun fails to cut through the cold air. And much as we may hide under sunscreen in summer, we look to the sun to perk us up.

The bleak days of the northern plains also encourage depression. 8216;8216;This is the time when we bury ourselves at home, it8217;s tough to get motivated to be active. So we laze around and eat and sleep too much. This contributes to anxiety and irritability,8217;8217; says Delhi-based nutritionist Dr Shikha Sharma.

nbsp;	FOOD FETISH

		nbsp;	A few super-nutrients to boost immunity 8226; Vitamin C kickstarts the white blood cells8217; ability to destroy certain viruses, stimulates mucociliary escalators8212;the tiny hairs in the bronchial tubes8212;that help clear chest infections and cure colds. Source your supply from citrus fruits, black currants and leafy veggies. 8226; Zinc boosts infection-fighting T-cells. Choose from shellfish, lean meat, nuts and seeds. 8226; All broths are cool: chicken, prawns, lentils, lamb, green vegetables. 8226; Be generous with spices like ginger, black pepper, garlic, cinnamon, black cardamom, saffron. 8226; Spinach, mustard get the thumbs-up too.	nbsp;

How does one tackle the winter blues?

It8217;s actually got a name with an appropriate acronym: Seasonal Affective Disorder SAD, that8217;s how widespread the phenomenon is. SAD is a direct fallout of the lack of sun or bright light in winter. It8217;s a proven fact that a weak sun reduces the production of melatonin, which leads to depression. To tackle it8230;

8226; Exercise: It is the biggest antidote to depression, as activity releases endorphins, the happy hormones.

8226; Eat right: That means food that uplifts the mood, but doesn8217;t add to the waistline: A well-made cup of tea or coffee, whole wheat bread with a dash of honey, home-made fruit breads etc.

What about respiratory problems?

According to Dr Sharma, the source of these problems can be directly traced to food. 8220;In winter, people tend to eat a lot of dry fruits and dairy products, which cause phlegm and increased asthma attacks. Rice at night is also a factor,8217;8217; she says, suggesting more soups, especially dishes with garlic, ginger, onion and cabbage.

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So is right food the key to a fitter winter?

Spot on. Doctors notice higher cholesterol readings in winter. The reason: Gravy and nut-rich dishes may taste great but do nothing for your heart. Says Dr Sharma, 8220;avoid rich dishes.8221; Those with heart problems must consume raw garlic every day. Avoid cereals and alcohol. And if you can8217;t keep away from your evening whiskey, follow it up with a Vitamin B complex tablet or karela juice.

Any ideas for circulation problems?

Exercise daily, get a weekly body massage. Avoid citrus fruits, vinegar, tomato puree. Drink soup in the evening, not at night.