With the arrival of November, shorter days and colder temperatures can affect our physical and mental well-being. Maintaining our energy and health this season requires a holistic approach that includes proper nutrition, regular exercise and specific care to adapt to the weather. Here are some tips and recommendations for staying active and healthy during autumn and winter.
Food for energy and immunity
Diet plays a crucial role in how we feel and our body's ability to fight off illness. In the cold months, it is important to eat foods that strengthen our immune system and give us the energy we need to face the day.
1. Foods rich in vitamins and minerals: Seasonal fruits and vegetables, such as oranges, tangerines, carrots and pumpkins, are excellent sources of vitamins A and C, which are essential for maintaining good immune health. These nutrients help protect the body against infections and maintain healthy skin.
2. High-quality protein: Incorporating high-quality protein into your diet, such as chicken, fish, eggs and legumes, is essential for tissue repair and growth, as well as for maintaining energy. Protein also plays an important role in the production of antibodies, which are crucial for the body's defence against pathogens.
3. Hydration: Although the cold weather may make you feel less thirsty, maintaining good hydration is essential. Water, herbal teas and broths are excellent options for staying hydrated and can also provide extra warmth and comfort.
Exercise to keep the body active
Regular exercise is not only important for maintaining a healthy weight, but also helps to improve mood and strengthen the immune system.
1. Outdoor exercise: Take advantage of sunny days to engage in outdoor activities such as walking, jogging or cycling. Exposure to natural light can help to regulate circadian rhythms and improve mood.
2. Indoor exercise routines: When the weather doesn't permit going outside, stay active with exercise routines at home. Yoga, Pilates and strength training with weights are excellent options that can be done in small spaces.
Self-care and rest
Self-care is essential to maintain physical and mental health during the cold season.
1. Maintain a regular sleep routine: Adequate rest is crucial for recovery and a well-functioning immune system. Try to maintain a regular sleep routine and make sure you get between 7 and 9 hours of sleep per night.
2. Relaxation and stress management: Make time for activities that help you relax and manage stress. Meditation, reading and hot baths can be excellent ways to unwind and recharge.
3. Recommended products: At Farmacia Paseo del Mar, we have a selection of products that can help you stay healthy and full of energy during the cold season:
Boiron Osmobiotic: Boosts the immune system's defences.
Soothing herbal teas: Herbal teas such as chamomile and valerian can help promote restful sleep and reduce stress, such as Aquilea Relax.
Moisturisers and lip balms: Keeping skin and lips hydrated is crucial in cold weather. Neutrogena products are perfect for protecting and nourishing your skin.
Maintaining wellness during the cold season requires a holistic approach that includes good nutrition, regular exercise and self-care. At Farmacia Paseo del Mar, we are committed to helping you stay healthy and full of energy. Visit us to discover our wide range of products and get more tips on how to take care of your winter health - we look forward to seeing you!
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