In winter, the weather is cold and yin dominates over yang. The human body is affected by the cold temperature, and various physiological functions and appetites will change. Therefore, it is necessary to adjust the diet reasonably and ensure the adequate supply of essential nutrients to improve the elderly's cold tolerance and immune function, enabling them to winter safely and smoothly.
1. Ensure adequate energy supply.
The cold climate in winter affects the endocrine system of the human body, causing an increase in the secretion of thyroid hormones and adrenaline, which promotes and accelerates the breakdown of the three major sources of heat nutrients: protein, fat, and carbohydrates, to increase the body's ability to withstand the cold. This results in excessive heat loss. Therefore, nutrition in winter should focus on increasing energy intake and consuming more foods rich in carbohydrates and fats. For the elderly, excessive fat intake should be avoided to prevent other diseases, but sufficient protein intake is necessary because protein breakdown and metabolism increase, leading to negative nitrogen balance in the body. The recommended protein supply should account for 15-17% of the total energy intake, with emphasis on high-quality proteins such as lean meat, eggs, fish, dairy products, legumes, and their products. These foods are not only easy to digest and absorb but also rich in essential amino acids, which have higher nutritional value and can enhance the elderly's cold tolerance and disease resistance.
2. Supplement vitamins appropriately.
In winter, vegetables are scarce and the variety is limited, especially in northern China. As a result, after a winter, the body may lack vitamins, such as vitamin C, leading to symptoms such as oral ulcers, tooth root swelling and pain, bleeding, and constipation. The prevention and treatment method should first expand the sources of food. Leafy vegetables are relatively scarce in winter, so it is advisable to eat more starchy foods such as sweet potatoes and potatoes. They are rich in vitamin C, vitamin B, and vitamin A. Sweet potatoes also contain a substantial amount of beta-carotene. Eating more starchy foods not only supplements vitamins but also has a cooling and detoxifying effect. In addition to Chinese cabbage, other vegetables that come into the market in winter should be chosen, such as round cabbage, radish, carrot, soybean sprouts, mung bean sprouts, and rapeseed. These vegetables are rich in vitamins. As long as the varieties are changed frequently and reasonably combined, the body's vitamin needs can still be met. The cold weather in winter can also affect the body's nutritional metabolism, increasing the consumption of various nutrients to varying degrees. Due to the influence of factors such as digestion, absorption, and metabolism in the elderly, they often lack elements such as potassium, calcium, sodium, and iron. Moreover, the increased urine volume in winter leads to more excretion of these minerals in urine, so they should be supplemented in a timely manner. Foods rich in calcium, iron, sodium, potassium, etc., such as dried shrimp, dried shrimp skin, sesame paste, pork liver, and bananas, can be consumed more. For those with low sodium levels, slightly salty taste in cooking can be used to supplement sodium.
