December can be a wonderful time for celebrating special days, gathering with friends, and snuggling up by the fire. However, as the temperatures drop and the sun makes less of an appearance, we may begin to feel a decreased sense of wellness. More frequent colds, sluggish energy, and winter blues are all very common to experience in the winter months. Luckily with some nutrition tips, you can be well on your way to thriving even during the coldest times of the year. Keep reading to get the scoop on how to keep your mind and body strong through the winter.

 

1. Get more Vitamin D

Normally, Vitamin D is synthesized by your skin when exposed to UV rays, but with less sun around it is a good idea to up your dietary intake of Vitamin D through food or supplements. You can find Vitamin D in egg yolks, salmon, sardines, and even mushrooms. This essential nutrient plays a role in the immune, bone, and mental health making it important to get those rays or consume through food.

 

2. Focus on Hydration

When it gets colder it is easy to forget about drinking water, but it is still important to stay hydrated even if you aren’t breaking a sweat. Water helps regulate our body temperature which is essential for winter time. It also normalizes blood pressure, carries nutrients and oxygen around the body, and aids digestion. Try keeping a reusable water bottle around and aim to drink 8, eight-ounce glasses of liquid a day.

 

3. Try consuming more Root Vegetables

Root veggies like carrots, sweet potatoes, parsnips, and onions are in their prime during winter. Funnily enough, these vegetables contain the essential nutrients like potassium, zinc, and vitamin C that we need during cold months. The beautiful pigments of color in root veggies acts as antioxidants to fight off infection as well.

 

4. Keep up with Activity

Staying active during darker months is a great way to keep your mental and physical health in top shape. Exercising releases endorphins that help to improve mood when you may be feeling the winter blues. Try for at least 30 minutes of any activity a day to keep your body moving; if that doesn’t fit, do what you can. Some examples are taking a nature walk, joining a fitness class, dancing around the house, or even sledding!

Seasonal Recipes

Soba Noodle and Mushroom Soup

This nutty and warming soup is perfect for cold December evenings. The mushrooms add a boost to your immune system and are a good source of vitamin D. While the spinach and tofu provide lots of protein and necessary vitamins your body needs.

Gingerbread loaf

You may have had gingerbread cookies, but have you had a gingerbread loaf before? Give this moist and perfectly spiced gingerbread loaf a try!

Lemon Chicken Soup

Use up your leftover rotisserie chicken in this comforting chicken soup. The lemon will give you a boost of Vitamin C and the broth will warm you right up.

Cranberry Maple Pecan Baked Oatmeal

Mix up some fruits, nuts and grains for an easy bake warm and cozy breakfast.