Survival Tips for Winter

Botanical Health Magazine Editor, "Kat Torres", sat down with our in house physician Dr. Judith Caporiccio recently to discuss relevant survival tips for winter.

Kat: Thank you for joining me today. Let's talk about a few current issues that most of us have when winter approaches. First let's talk about Seasonal Effective Disorder.

Dr. Caporiccio: Seasonal Effective Disorder, is more commonly known as winter depression or winter blues. This is a mood disorder where people who have normal mental health throughout most of the year will experience depressive symptoms in the wnter. Some people will experience mood changes, sleep too much, and have little energy. I recommend that you check with your naturopath about taking St. John's Wart to get you through this challenging time. There are also many light therapy alternatives as well.

Kat: We've also talked about the winter dangers of acetaminophen. Could you explain to our readers the dangers of over the counter drugs in the winter season.

Dr. Caporiccio: Sure, this is a very serious topic. All of us have probably experienced a time where we are suffering so badly with flu and sinus symptoms that we just want to "knock ourselves out", so that we can get comfortable, and get some sleep. The dangers are the high levels of acetaminophen when mixing over the counter drugs like Sudafed for sinus pressure, and tylenol for aches and pains. These combinations can have serious hidden dangers and consequences, such as liver damage. My best advice is to read all labels carefully and do not accede more than 1,200-1,500 milligrams of acetaminophen per day.

Kat: How about nutrition in the winter. What are some important guidelines for winter nutrition, especially getting organic fruits and vegetables?

Dr. Caporiccio: Shopping for food in the winter can be a challenge. Usually when it gets cold out we turn to comfort foods that can be high in carbs and starches. Here are some of my ideas for making smart choices for winter time grocery shopping.

Buy food that is in season. Citrus fruits and tropical fruits are in season and at the peak of flavor in winter. Good winter vegetable values include: Non-organic: broccoli, cabbage, cauliflower, Brussels sprouts, avocado, onion, garlic. Organic: potato, sweet potato, beets and other root vegetables, carrots, leafy greens.

Avoid foods that are out of season: strawberries, raspberries, bell peppers, cucumber, zucchini. They will tend to be very expensive and of poor quality — not a good combo. If you buy grapes, buy only domestic grapes. Imported grapes from Chile and Argentina are fumigated with methyl bromide (a neurotoxin) to kill medflies and other pests when they reach U.S. ports.

Tropical fruits and citrus with thick skins that you do not eat (orange, grapefruit, lemon, tangerine, kiwi, banana, coconut, mango, pineapple, avocado) typically have low or no discernable pesticide residues, so save your money and buy non-organic.

Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts, cabbage) have low or no discernable pesticide residues, so there’s no need to buy organic here either.

Green foods should be purchased as organic or avoided in the winter. If you look outside and don’t notice much “green,” you’ll know that “green” food had to travel a long way to get to your grocery. Non-organic green food has been treated with not only pesticides, but anti-mildew sprays and food waxes to maintain an appearance of “freshness.” Leafy greens, crunchy fruits and vegetables (celery, apples, pears, cucumbers, peppers), and all lettuces are better to buy organic. Cruciferous veggies and tropical fruits are the exception to this rule.

Use plenty of onions, garlic, and shallots when you are cooking. They have a built-in “pest repellent” with their pungent smell, so commercial growers use little or no pesticides to grow them successfully.

Buy organic dairy products. If you cannot afford organic, choose nonfat dairy. The more fat a conventionally grown product contains, the more toxins are found in the food, because many toxins concentrate in the fat.

Choose organic or sustainably raised meats. If you have to buy non-organic, do choose chicken and meat labeled as raised “antibiotic and hormone-free.” To use organic meat more economically, make it a flavoring instead of a primary ingredient — soups, stir fries, casseroles, and stews all feature the flavor of meat, but in small portions.

If you do want fruits that are out of season (such as peaches), choose canned fruit. Canned peaches, apricots, and cherries have considerably less pesticide residue than those same (non-organic) fresh fruits. Farmers who grow fruits used in canning use fewer pesticides because the fruit does not have to look “perfect.” Additionally, the fruit is scrubbed and washed several times before processing.

Store your food properly to avoid waste. When you buy organic vegetables with greens still attached (carrots, beets, turnips), remove the greens as soon as you come home. To keep leafy greens crisp, rinse, trim, and pack the greens with a damp paper towel on top. Store apples and other soft fruit in your refrigerator. Potatoes, garlic, and onions should be stored in paper bags (not plastic!) and away from bright light (moisture and light cause them to begin sprouting).

Last but not least stay hydrated. In the summer the need for water is much greater than that in the winter months beacause of the time we spend sweating. Your body still requires at least 8-8oz. glasses of water daily. I'm not a stickler for strictly water. 8-8oz. glasses of any liquid with the exception of coffee, and soda will suffice.

Which brings me to my last point.....exercise. Snuggling by the fire, curling up with a good book, or catching up on the latest movie on DVD are all great winter indulgences, but we cannot neglect our bodies need for continued excercise. If you live in an area where getting outdoors is out of the question invest in a few good excercise DVD's, an indoor trampoline, or a simple jump rope will work wonders. If you have small children that interfere with your workout routines, go to the mall and stroll them around for an hour at a brisk pace. Or lastly, join a gym that works for you.

Kat: Thank you so much Dr. Caporiccio for all of your wonderful tips and knowledge.

I would like to take a moment to say to our readers that winter is a beautiful season, and a time to reflect upon the year that for me, always goes by way too fast. Embrace your lives, take an opportunity this winter to learn something that you didn't know before, read the book you haven't had the time for, call the friend who you've been out of touch with because of your busy summer. And if the demands on your time keep you from doing these things take a moment, just a moment each day to give thanks.