As winter tightens its grip across North India and toxic cough syrup scares make headlines, turning to your kitchen for health solutions has never been more prudent .
Instead of reaching for questionable over-the-counter syrups, nutritionists advocate building resilience from within through simple, natural dietary hacks that align with the season.
The cornerstone of winter wellness is eating what grows locally and seasonally. Nutritionist Rujuta Diwekar emphasises the value of traditional grains like bajra (pearl millet).
Rich in fiber and magnesium, bajra provides sustained energy and warmth. Swapping your regular wheat roti for bajra roti a few times a week is a powerful, traditional hack for adapting to the cold .
Your spice rack is a mini pharmacy. Start your day with a cup of golden turmeric milk (haldi doodh). Turmeric contains curcumin, a potent anti-inflammatory compound, while warm milk can be soothing. For an extra kick, add a sliver of crushed ginger, known to aid digestion and fight off sniffles .
Another simple trick is to add a pinch of cinnamon to your morning oatmeal, smoothie, or tea. Studies suggest cinnamon can help balance blood sugar levels, keeping energy stable and curbing those winter sugar cravings .
Finally, stay hydrated with warm fluids. The cold weather often reduces our thirst, but hydration is crucial for flushing toxins and maintaining mucous membrane health, your first line of defence against viruses.
Swap cold water for warm herbal infusions like tulsi (holy basil) or ginger tea. For a vitamin C powerhouse, squeeze fresh lemon into warm water—one lemon can provide your daily recommended dose .
By making these small, intentional swaps, you can build a formidable natural defence system, reducing reliance on medications and navigating the winter of 2025 with greater vitality and peace of mind.
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