How Can Vegetarians Stay Healthy During The Winter?

Many people find it difficult to survive the winter, especially in areas with heavy snowfall. In winter, various diseases are more likely to occur due to a weakened immune system. Compared to other seasons, winter can pose more problems for vegan eaters. Therefore, staying healthy is an important consideration for vegetarians in extremely cold climates. Let's talk more about winter health tips for vegans.

Health problems that tend to occur in the winter

Various infectious and non-infectious diseases are common in the winter. Winter diseases can be exacerbated by a lack of care and balanced nutrition. Vegetarians may already have vitamin deficiencies in their bodies, which become even more severe in the winter. That's why vegan eaters take longer to heal from these winter illnesses than those who eat meat, eggs, and fish. Here are some diseases that are more common in the winter.

influenza

Winter is considered the influenza season. In winter, nearly 90% of the virus becomes active, and its infectivity increases. Changes in lifestyle, prolonged stays indoors, and vitamin D deficiency open the door to a variety of influenza-causing viruses. Influenza viruses are transmitted through the air and remain in the air for a long time. To prevent the flu from getting worse, you should exercise regularly, drink plenty of water, and eat a nutritious and balanced diet.

joint pain

Fluctuations in temperature and pressure cause joint pain. Many people suffer from severe joint pain, and some suffer from frozen fingers that limit their range of motion and interfere with daily life. To prevent joint pain, it is very important to wear warm clothes, especially when going out. Regular exercise and walking are important to prevent muscle stiffness. asthma

The occurrence of asthma in winter weather is a common symptom among all elderly people. Difficulty breathing is the main symptom of asthma. There is no complete cure for asthma, but you can control it by avoiding pollen and dust, drinking hot water, and ingesting steam.

Tips for a healthy vegan diet plan

As already mentioned, vegetarians are more likely to get sick because their ability to fight diseases is weaker. Better health is maintained through a balanced diet. During the winter, many people hesitate to go out and buy necessary groceries. Also, since the variety of vegan food is limited, you will quickly get bored of eating the same taste. A variety of restaurants are offering vegan dishes and experimenting with new dishes by changing up their ingredients. Therefore, it is recommended that you try out various dishes. Below is a simple meal plan for vegetarians.

Eat lots of carbohydrates. 

Eating white starchy foods such as bread, pasta, cakes, and muffins in winter is not harmful to your body. It is better to avoid such foods and replace them with foods rich in carbohydrates. These foods contribute to the release of glucose into the blood and help stabilize energy flow by breaking down complex carbohydrates. Whole grains such as millet, brown rice, quinoa, buckwheat, legumes, and plant-based ETA are carbohydrate-rich foods and are effective options for vegan eaters. Organic oats contain more zinc and beta-glucans, which have positive effects on immune function and heart health.
Enjoy creative dishes made with vegetables and fruits. 

Vegetarian winter meals can be refined by adding different ingredients. Preparing delicious meals using fruits and vegetables requires thinking and acting creatively. Below are some examples of how to add variety to your vegetarian meal plan.

Mixing garlic with vegetables like cabbage or carrots and adding rice vinegar or sesame oil to round out the menu is a super tasty option that provides fiber, enzymes, and antioxidants.
Adding a little extra cheese when making apple pie will warm you up.
Mixing mashed beets with mashed potatoes and adding garlic for flavor can lower the glycemic index and increase nutritional value. Maximize your vitamin D intake. 

Due to the short daylight hours, it is very difficult to absorb the necessary amount of vitamin D from the sun. Therefore, you need to make sure that your vegan diet plan includes vitamin D-rich foods such as dairy products, orange juice, soy milk, cereals, and cheese to avoid vitamin D deficiency, which can lead to illness. there is.

Add soup to your meals. 

Soup is a great option for winter weather as it provides a lot of nutrients in one meal. Dark green leafy vegetables are rich in vitamins A, C, and K, which help improve immune function. To make the soup more protein-rich, you can add beans.

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