Page 25 - Silver Lakes July 2021

HEALTH AND WELLNESS

8 WAYS TO PREVENT WINTER

WEIGHT GAIN

By Michelle L Raymond

utting on an extra few kilos over 4. Get smart with your comfort foods immune system. For many people, weight
winter seems inevitable, but with a Eating is more than mere survival for us is more than just a physical issue. More
Plittle planning and the right approach, - it should also be pleasurable. To deny often than not, it is psychological and
you can keep those extra kilos at bay. yourself food you love is just as bad as chemical.
gluttony. Find easy and doable substitutes
Here are 8 ways to prevent putting on for yourself. For instance, choose dark 6. Get active
weight during winter. chocolate over milk chocolate. Have a Be honest with yourself about what you
steak instead of a burger. Have roasted like and what you do not. If going to the
1. Prioritise sleep vegetables instead of fries. gym isn’t your thing, don’t force yourself
Sleep is fundamental to sustaining our to go. Rather, find an activity that you
health and wellness, and its importance 5. Manage your stress enjoy. Take a walk, try dancing, get a
cannot be overemphasised. Lack of sleep You may have heard that stress can skipping rope. The internet is full of free
can mess with your hunger hormones - affect your weight. When you experience workout classes to cater for just about any
leptin and ghrelin. Leptin is your satiation physical or psychological stress, your preference. The combination of eating
hormone. It decreases with lack of sleep, body releases a hormone called cortisol. well, stress management and physical
leaving you more likely to eat more the It can increase your blood pressure and activity have the greatest result for weight
next day. Conversely, ghrelin is your blood sugar levels while suppressing your management.
hunger hormone. It increases with lack of
sleep, which also increases your appetite
when you don’t sleep well.*
* Short Sleep Duration is associated with
reduced leptin, elevated ghrelin, and
increased body mass index (nih.gov)
https://www.ncbi.nlm.nih.gov/pmc/
articles/PMC535701/

2. Find support
Having someone in the same boat as
you makes the journey a lot smoother.
There is also something to be said about
having someone with you who has either
gone through or is going through what
you’re experiencing. There is a sense of
understanding and empathy that no one
else can give you.

3. Plan your menu
This can help you avoid being impulsive or
skipping meals altogether.

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