The human is a warm blooded animals that needs healthy body temperature of 32°c to stay healthy at normal room temperature. The body systems temperature must be maintain to keep the whole body warm to prevent cold, flu and cough. There is a medical term called temogenesis which is referred to the process in which heat is produce to the body after the metabolism of foods after ingestion. The foods we eat gets digested and absorbed by the body via the gastrointestinal tracts (GIT) in the process some many digestive enzymes and juice were secreted for easy digestions and absorption leading to the production of heat in the body to keep the body warm and there are certain types of foods and drinks that stimulate temogenesis more especially during cold weather to keep the body warm and heathy preventing common cold,flu and cough. See your dietician for healthy dietary menu plans to meet up the target nutrients and requirements for managing cold, flu and cough.
Foods Needed To Keep The Body Warm During Cold Weather:
Many foods are recommended to be consume during cold weather to enhance temogenesis by keeping the body warm.
Water: increase the intake of water during cold weather, many people do forgets to drink enough water or fluid during cold weather because they don't feel thirsty. But the negative part of it is that at this period the body needs water for good metabolism and stay hydrated otherwise the body will be dehydrated giving rooms for low blood circulation therefore preventing oxygenated blood circulating to all organs of the body. Low blood supply may cause anemia and areas that are deficient of oxygen becomes cold.Take up to 8 to 12 glasses of water daily during cold weather.
- Fruits:
add fruits to your daily diet especially as snacks in between meals.
Fruits such as bananas are very high in vitamin C, potassium, magnesium and calcium which plays very important roles in adrenal and thyroid glands, the two glands boost temogenesis and regulates the body temperature by keeping the body warm during cold weather.
Fruits are the main sources of vitamin C which helps in proper absorption of iron for blood production. Vitamin C will improve the immune systems and prevent infection of flu, cold and cough during cold weather. Take oranges, bananas, watermelons, mangos, apples, berries, pawpaws, guavas,lemon etc to manage cold and cough during cold weather.
- Herbs:
Herbs such as: tumeric, garlics, ginger are recommended to be consume during cold weather because they high in certain phytochemicals that improve the immune systems, they are high in antiinflammatory agents and antioxidants that prevents inflammation of the respiratory organs.
They clear the airways and give room for proper passage of oxygenated blood circulating through out the whole body and improving breathing.
Ginger improves the flows of blood due to its anti clotting properties. Tea these herbs as tea and beverages, especially as hot or warm drinks please avoid cold or chilled drinks because they complicates the conditions by solidifying all the fats particles especially saturated fats and blocks the part ways of both circulatory and respiratory system preventing easy flow of oxygenated blood to supply oxygen to the body. Therefore lowering temogenesis and no adequate heat will production .
- Coffee And Tea:
caffeine in coffee produce heat to the body after consumption, but if you are suffering from any form of cardiovascular diseases then avoid caffeinated coffee and go for decaffeinated coffee, but its highly recommended for people with liver diseases as studies and lots of researchers have shown that coffee give positive impact on liver diseases such as liver cirrhosis.
Natural green teas from lemongrass, morriga leaves, mints leaves are highly recommended for healthy dietary drinks to produce heat because they are high in fiber and antioxidants that prevents inflammation of the respiratory organs and help to remove toxins from the body.
- Soups:
soups made from vegetables such as green leaves, carrots, cucumbers, peas, potatoes, onions, garlic and ginger are highly recommended for keeping the body warm during cold weather. The soups should be eaten while hot.
- Avoid Saturated Fat And Go For Unsaturated Fat:
saturated fats and trans fat should be avoided during cold weather they are bad fats that affects the body systems and complicate the conditions ,bad fats sleeps at room temperature therefore preventing easy flow of oxygenated blood to supply oxygen to the body. Instead ho for unsaturated fats such as fish oil, avocados oil,soybeans oil etc they are high in omega3 fatty acids which helps to remove bad fats and toxins therefore keeping the heart and other organs healthy. Avoid or limits catfish due to high omega6 fatty acids which is not heart friendly.
- Reduces Salt And Sugary Foods:
Salty and Sugary foods are not recommended during cold weather because they are risk factor to cardiovascular diseases, kidney disorders and may leads to the lungs congestion.
- Potatoes and Other Tubers:
Sweet potatoes and some tubers are highly recommended for healthy dietary intake during cold weather due to its high levels of vitamin C and vitamins A which helps in regulating body temperature. Cook potatoes with the skin.
Increase Level Of Physical Activities:
By carrying out exercise like walking out and dancing daily to burn out fats and toxins. Exercises helps to keep the body warm during cold weather. See a dietician for healthy dietary menu plans to meet up the target nutrients and requirements for managing cold,flu and cough during cold weather.
- Increase Iron Rich Foods:
such as red meat but eating of red meat such as beef, lamb depends on individuals choices and conditions, if one has any form of cardiovascular diseases and obesity should limit red meat but on a normal situations then eat red meat to get iron.Eat dark green vegetables, legumes such as beans lentils to meet up iron recommended intake during cold weather to enhance blood formation and for easy flow of oxygenated blood to supply oxygen and heat by the process temogenesis.
Avoid whole milk and fairy products.