6 Ways To Prepare Your Body For Winter

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I grew up watching my Mother start preparing and introducing certain food items for daily consumption as seasons changed. Swiping out clothing and bedding as well followed this. However, the focus was always to prepare the body from within for the new season through diet. The ideology was that with the changing season, one needs to be prepared for overall good health and wellbeing from within.


Now with global immigration and movement, we have slowly moved away from such practices. However, slowly this ideology is making a comeback as research has shown that such preparations and changes are indeed good for our health. Once again people are being encouraged to change their diet as per season. As most of the world prepares for the colder season, read on for the 6 ways to prepare your body for winter. 


1. Understand The Produce Of The Season

Have you noticed how when summer rolls around, everyone craves chilled watermelon? Mint drinks? Less meat? While when winter comes our appetite inclines towards nuts, warm soups, hot beverages and meat. Our body is designed to adapt to changing seasons and as such it craves changed food items. After all, we are what we eat.


With the influx of winter, oranges from milder winter regions like Central Asia, Mexico and California are available in abundance at the grocery store. It is nature’s way of preparing us for the winter and possible flu season. Introduce oranges in your daily diet in various forms. A glass of freshly pressed orange juice is always a great start to the day. Also, include orange wedges in lunch boxes for a healthy dose of fiber and vitamin C. This focus on including vitamin C in your diet will support your body in Iron absorption as well while fighting flu viruses. 

If you are traveling and don’t have the chance to consume fruit for Vitamin C, try including the Greeniche Time Release Vitamin C in your travel kit. 


Vegetables like pumpkin, beets, carrots, turnips, radishes, cabbage, kale and spinach all include high amounts of nutrients to support your body to prepare for the colder season. Interestingly, Kale is considered a nutritional superstar due to the amount of Vitamin A, K, B6 and C, Calcium, Potassium, and Magnesium found in it. Additionally, kale helps prevent constipation and promotes regularity in bowel-movement. Overall, kale helps us maintain a healthy digestive tract despite reduced outdoor physical activity.

2. Boost Your Nutrients Through Supplements

While changing our diet is a good start for preparing for the winter, one should also adjust the supplements that one takes according to winter. Understandably, this may be a mystery to many and can create confusion on where to start. Let me guide you by looking at some supplements to include in your winter routine. 


A good way to start is to include a complete immunity booster in your daily intake of supplements. Greeniche carries a fine composition of Vitamin C and Zinc as their ‘Immunity Support‘ supplement. This works well to prepare one’s body for the winter season and possible flu season. More research shows that including Zinc with Vitamin C not only increases the body’s defense against flu, but also, helps the body recover quickly from flu and sore throat as well. 


As we move indoors for winter, our sunlight exposure time reduces. Sunlight is key in providing us with Vitamin D, which helps with our energy and mental-health. If you don’t get enough vitamin D, overtime you may start feeling tired, sleepy and sluggish. The impact carries forth into your mental well-being, thus causing many to feel gloomy in winter. To fight against this loss of energy and healthy well-being, include Vitamin D in your diet. Greeniche offers Vitamin D capsules and drops to accommodate for all ages. The key is to take Vitamin D first thing in the morning, so your body wakes up. It should not be taken towards the end of the day when you want to wind down for the night. 


Also, include a good quality multivitamin in your daily body functioning. Brands like Greeniche now have taken the guesswork out and created specific multivitamins for kids, women, men, and women over 50 and men over 50. Each multivitamin is specifically formulated with the right amount and mix of nutrients needed for specific age group and gender needs. Having this multivitamin in your diet ensures that any nutrient lacking in your diet is supplemented.

3. Introduce Oils In Your Diet

Many consider oils only as cooking support. However, oils are much more than that. Since the beginning of time, oil was extracted from various sources and considered the richest form of nutrients. Unfortunately, the concept of fast food has reduced oils as nothing more than a frying medium. That too is made worse with the use of chemically formulated cheap oils, which cause more harm to our body than benefit. 


The first oil to consider for your diet in winter is Olive Oil. This oil is not only known globally, but also holds high esteem in many European and Middle Eastern cuisines. Scientific research is now also leaning towards olive oil as a healthy fat to include in your diets. However, remember that the key is in moderation. Also, if you have pre-existing health conditions, always ask your family doctor if this oil is good for you. 


Olive oil can be taken orally with a spoon. This helps in boosting Antioxidants in your body, which help your body fight against chronic diseases. Also, giving a spoonful everyday to your young ones will help them maintain a regular bowel-movement. For daily consumption, look for Extra-Virgin Olive Oil, which has not been diluted with refined oils. This is also safe as a natural moisturizer for your winter dry skin. Apply it after shower and enjoy supple skin. 

Another oil, which boosts your winter health, is Cod-Liver oil, which is rich in Omega-3. We have immense research which shows Omega-3 not only boosts our immunity, but also is excellent for heart health and fighting against diseases like Alzheimer. 


Cod-liver oil does carry a strong taste and may not be for everyone’s liking. Plus, since it is not plant-based, many may be restricted from using it. That is why a great quality alternative can be found from Greeniche in the form of their Omega-3 Plant Source.

4. Change Up Your Exercise Routine

Thanks to the media, we are more aware than ever before of the benefits of exercise for our physical and mental health. That being said, doing the same exercise can turn out to be monotonous and boring and lead to finding excuses not to exercise. Consider the winter season as an opportunity to change your exercise routine.


Activities like High Intensity Workouts are always fun to do in winter. Join a workout studio, or simply browse and choose an appealing workout on YouTube and just start! You will find that having this change in pace will increase your physical and mental health despite staying indoors. 


Also, consider winter as the time to regroup and redirect your thoughts. An ideal exercise to practice is yoga and meditation. This practice will help you gather your thoughts while becoming attuned to your body. 


Lastly, do take any and every opportunity to head out for a brisk walk or run if the temperatures allow it. Remember to dress accordingly and invest in proper shoes and outerwear. You will be amazed at how much nature has to present even in its winter wonderland season.

5. Alter Your Wardrobe

With winter comes ‘sweater weather’ as we like to call it. Go through your wardrobe and pack away light summer clothes and bring out tightly woven fabrics like cotton and wool. The key is to dress in layers so as to manage your body temperature. You do not want to be too cold or too hot while you enjoy winter. 


Also, invest in good quality outerwear. That hoodie that worked in summer is not going to do you any good in winter. Especially for winters in Northern U.S.A and Canada, explore options for goose-down fill jackets and puffer jackets for layering. 


One key reason for illness in many is the development of pneumonia due to not properly keeping your chest area warm. If you or your children are not keen on wearing jackets, invest in good quality thermals. One can easily find thermals in stores like Wal-Mart and Superstore. Also, stores like Sports Chek carry high quality thermals. These ensure that your body retains its heat and does not catch a cold.

6. Drink More Water

Many think that water is essential only in summer. 




The amount of dehydration that we incur in winter due to indoor heating is much more than the one we face in summers. You may not feel thirsty, but your body will give indications of dehydration through signs of cracked heels and knuckles, dry skin, nosebleeds and headaches. 


Make sure you maintain your water intake of 8-10 glasses of water per day and keep your body hydrated. 

Here you go; I have given you 6 ways to prepare for the winter. Which one will you introduce in your new routine?

About Author

Qurratulain Sikander, writes about mental and physical well being on her blog Quezzlifestyle. She has studied Nutrition, Psychology, Business and Marketing. However, it’s the years of trial and error, and multiple successes using her knowledge to overcome weight concerns, fertility issues, immigration, job- loss, parenting and mental health, that has fired her passion to write for Greeniche.com


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