An endocrinologist talks about ways to stay energetic in winter

In winter, many people experience a loss of strength. Elena Churakina, an endocrinologist at the SberZdorovye medical company, told Izvestia on January 10 what this is due to and what products can help maintain the body during this period. At the same time, the delivery service "Cooper" calculated how much such a weekly diet would cost a Russian.

According to the doctor, the decrease in daylight hours, characteristic of the fall and winter period, can have a significant impact on the physical and psychological health of a person. In particular, the production of the sleep hormone melatonin and the joy hormones serotonin and dopamine is reduced. This can impair sleep quality and contribute to a lower mood. In addition, the production of vitamin D, which is essential for maintaining healthy musculoskeletal and immune systems, also depends on sunlight.

"The foods present in the diet should be rich in vitamins D and B, omega-3 fatty acids and antioxidants. Among them: fatty fish, such as salmon and mackerel, dairy and whole grain products, nuts, flax seeds, legumes, avocados, as well as a variety of fresh vegetables, herbs, fruits and berries," - said Churakina.

Along with this, according to her, it is important and regular physical activity of at least 150 minutes a week, daily hour-long walks in the fresh air, quality night's sleep for 7-8 hours and the use of clean drinking water as thirsty.

Cooper's analysts calculated that the cost of a weekly diet of foods rich in vitamins B and D, omega-3 and antioxidants for one person is 3,390 rubles. The experts also analyzed how the demand of Russians for products that help maintain vigor in winter time has changed. Thus, in 2024, Russians were 4.5 times more likely to buy flaxseed oil, broccoli (four times) and ricotta (twice) compared to 2023. Among other items, residents were more likely to order whole-grain bread (43%), chia seeds (37%) and walnuts (34%) compared to 2023.

Earlier, on January 8, the endocrinologist of "SM-Clinica" Ekaterina Kazachkova told "Izvestia" that in the cold season the body needs special care, and an important role is played by nutrition, which directly affects the hormonal background. Thus, oily fish is rich in omega-3 fatty acids, which help regulate the production of hormones, reduce inflammation in the body and support the health of the thyroid gland. At the same time, avocados contain healthy fats that are essential for hormone synthesis.