Ah, winter. For some of us, winter is the season of crisp air, magical lights, and snow- covered grounds. But studies have shown that winter, in general, has a negative biological effect on our bodies. Between the bundling up, staying inside, shorter days, and colder temperatures, winter tends to stop our healthy habits in their tracks. But have no fear! You have the power to combat these winter traps–to ensure that this winter is one of your best. We’ve outlined some winter “precautions” and tips to fight them, that will help you stay healthy this winter:
1) No matter what, exercise. A study performed at the University of Colorado, mentioned in Fitness magazine, showed that the chemical ATLPL, which increases fat storage, almost doubles in the winter, and decreases in the summer. Research has shown, on the other hand, that exercise increases SMLPL, a muscle enzyme that increases fat-burn. Therefore, it is so important to get in whatever exercise you can, whether it’s hopping on the treadmill or heading to Zumba; or even better, take advantage of the winter season and go ice skating–which on average burns 400 calories an hour! These fun exercises will increase SMLPL, which will offset the production of ATLPL in your system, increasing your fat burn.
2) Be wary of hot drinks. The second the temperature gets colder, we quickly trade in our icy cold water bottles for a nice, hot cup of coffee or hot chocolate. These trade-ins are quick ways to gain weight, considering the high sugar content in those tasty syrups and powders. Instead, go for a nice cup of tea, or put in a sugar substitute. Making these substitutes can easily decrease your calorie intake by 200 calories a day.
3) Layer your clothing. It’s easy in these cold months to reach for a comfy sweatshirt and plain skirt to throw on, rather than a cute, put-together outfit that you would’ve worn in the fall. Baggy sweatshirts and comfy sweatpants, however, act as a health trap. Because we reserve these comfy clothes for our most cozy, relaxing times, our minds create this association with lazing around when we put them on, decreasing our motivation to get out and moving. Quick fix? Layering and trading in black for some color. Layering your clothing will allow you to still wear your best tops and give you that silhouette, while still allowing you to keep warm when outside, and the extra “color factor” will energize you as well as keep you happy and motivated.
4) Fix your study habits. As students, winter also signals an increase in anxiety and stress as mid-terms and finals approach. Anxiety and stress contribute to an increase in cravings for salty, high-carb foods, and studying habits often include some mindless munching. Stock your cabinets with healthier options like fruits and veggies, almonds, popcorn, etc. to stop yourself from heading to Duane Reade or the Caf store to buy some chips or candy when you’re studying late at night. Also keep some sugar-free gum around for when you feel the mindless munching habit coming on, which will quickly stop it in its tracks.
5) Get in those vitamins! Developing a cold or flu doesn’t just hold you back from class, it also holds you back from your regular workout routine and healthy eating habits with all that chicken soup and toast. An easy way to prevent yourself from getting sick is choosing foods that pack in the nutrients and vitamins, especially foods rich in antioxidants, which boost immunity and help resist infection. Opt for veggies like broccoli and carrots and fruits like oranges, apples, and bananas.
6) “Fun-ify your nights.” The short days and long nights tend to get us into our PJs earlier at night and decrease our levels of serotonin due to the lack of exposure to sunlight, making us feel lazy and down. A great way to fix this is planning some fun activities for these long nights, whether it be heading to a musical, ice skating at Bryant Park, touring a museum, or just walking along the streets of NYC. Getting out and having fun will keep your metabolism running for longer, instead of signaling your body to “sleep mode” earlier in the night, allowing you to keep burning calories into the night; and the “fun” factor of the activities and the time you spend with friends will allow you to stay happy and pumped during the long winter nights.
Follow these tips and you are sure to stay happy and healthy, and fully enjoy this upcoming winter season.
Works Referenced: Reyes, Maridel. “Cold Play” Fitness Magazine February 2011: 71-72