How to Eat in Harsh Winters
During winter, people generally experience increased appetite. This is due to accelerated activity of the body’s “hormone clock” in cold climates. Research shows cold weather affects the endocrine system, increasing secretion of thyroid hormones and adrenaline, accelerating the breakdown of carbohydrates, proteins, and fats—three major sources of heat—to compensate for faster heat loss, thereby enhancing the body’s cold resistance. Thus, people can moderately increase intake of carbohydrates and fats in winter. However, dietary needs vary among individuals.
Old and Weak Individuals
Older adults should moderately increase protein intake. Protein-rich foods include lean meat, eggs, fish, dairy, and legumes. These are easily digestible and rich in essential amino acids, enhancing cold resistance and disease resistance. However, older adults should eat light meals to avoid excessive fat intake leading to indigestion, elevated lipids, and potential diseases. Weak individuals can enhance cold resistance by adding medicinal foods like red dates, peanuts, walnuts, black sesame, lotus seeds, yam, adzuki beans, longan, and hawthorn to their regular diet.
Overweight Individuals
Winter is an ideal time to manage weight. Nutrients consumed at night are easily converted into fat and stored, especially since nighttime activity is limited. Long-term overindulgent dinners can raise lipid levels, triggering atherosclerosis and obesity. Thus, overweight individuals should keep their evening meals light and reduce portion sizes.
Women and Children
Iron-deficiency anemia, especially latent anemia, is common in women and children. Iron deficiency directly impairs cold resistance. Thus, cold weather poses a greater threat to women and children. To enhance cold resistance, increase intake of high-quality protein, minerals, and vitamins (such as calcium, iron, zinc, and vitamins A and D) in the diet.
Dietary Restrictions
Do not drink overly hot soups or beverages
Extremely hot soups and drinks damage the digestive tract lining. Experiments show proteins begin denaturing at 43°C; digestive mucus degrades irreversibly at 60°C; cells die completely at temperatures above 47°C. Therefore, even in winter, avoid drinking soups or beverages hotter than 40°C.
Do not eat unsoaked pickled vegetables
Unsoaked pickled vegetables contain large amounts of nitrite. Once ingested, nitrite oxidizes normal ferrous hemoglobin into ferric hemoglobin, impairing oxygen transport and causing systemic hypoxia and poisoning symptoms. Nitrite is also carcinogenic. Pickled vegetables must be soaked for at least 9 days before safe consumption.
Note: Relying solely on diet for cold protection while neglecting cold-hardening exercises may result in excessive weight gain over winter, causing adverse effects. Therefore, maintain appropriate outdoor exercise.
Liu Chang, College of Life Sciences, Nanjing Agricultural University