By Haley Willison, M.S., R.D. – St. Luke’s Wood River Clinical Nutrition Services
Many people notice a difference in cravings during the winter versus warmer months. One study shows that participants consumed 86 more calories per day in the fall compared with spring, and ate more fats during winter. So why do we crave the food that we do?
It may be caused by two of our hormones—dopamine and serotonin—which are released with sunshine, exercise, and food.
In the winter, we lack adequate sunshine, and likely are not as active as we usually are in warmer months. So, we gravitate toward foods that are going to give us that rush of “happy” chemicals; specifically, comfort foods that are higher in sugar and fat. Eating comfort foods can boost positive memories, such as thoughts of our childhood social interactions. Eating more could also be programmed in our biology as historically more weight meant being warmer during the winter when food was more scarce.
Other obstacles to healthy eating in the winter exist such as shorter days that don’t inspire us to cook after work, produce seems less available and/or affordable and we often have busier schedules.
We can help regulate our metabolism and control winter cravings with intuitive eating, maintaining an exercise routine and with a balanced diet. Metabolism is an internal process that is continuously working, even when we are sleeping, that converts food and nutrients into energy for your body to breathe, circulate blood, grow, repair, etc.
Listen to your body. Are you eating because you are hungry or because you are bored or tired? Are you stopping before you are full? Your body likes consistency, so avoid crash diets or restricting calories that causes your body to break down muscle to get the energy that it needs. Less muscle means slower metabolism.
Canned or frozen fruits and vegetables can offer affordable, nutrient-rich substitutes to fresh produce in winter months. Regular exercise that includes cardio for 30 minutes/day, five days/week, along with strength training two times/week will help with mood and energy as well as keep your metabolism on track. Of course, staying hydrated is just as important as in the hots summer months!
In our next column, we will discuss using food to ward off the common cold.
It is recommended to check with your medical provider before beginning a new exercise or dietary routine. To find a doctor or to learn more about our dietitians and clinical nutritional services, contact the St. Luke’s Center for Community Health at (208) 727-8733 or visit stlukesonline.org
