THEhe days get shorter, temperatures drop and with them often so does the mood. That sense of tiredness, melancholy and listlessness that accompanies the cold months has a scientific name: winter blues. It is a mild form of seasonal affective disorder (SAD)which is estimated to affect approximately 10% of the population of the Northern Hemisphere, with a higher incidence in women. But, according to the nutritionist and gastroenterologist Luca Piretta, professor at the Campus Biomedico University of Rome, the solution also (and above all) comes from the table. «Nutrition plays a crucial role in supporting physical and mental well-being, especially during seasonal changes», explains Professor Piretta, who together with Polenghi, leader of Italian lemon juice, has created a mini-guide to face the winter with energy, strong immune defenses and a smile on your face.
Seasonality as the golden rule: fruit and vegetables at the right time
There is no better natural antidepressant than a colorful plate of seasonal fruit and vegetables. Broccoli, cauliflower, kiwi and lemons they are the protagonists of the moment: rich in vitamins, fiber and antioxidants, they help the body defend itself from ailments and improve mood.
«Seasonality is essential to maximize the nutritional intake of foods», recalls Piretta. «A fruit consumed in the right period contains the maximum nutritional principles. Once harvested, however, its nutritional value begins to decline as the days go by.” In his list of “winter superfood” can’t miss the Syracusan feminine lemonamong the seven PGIs in Italy, also used in 100% natural juice without preservatives, squeezed with an ancient method that preserves its nutrients.
Lemon: small citrus fruit, great ally of good mood
There is a reason why lemon flavoring is considered a “scent of happiness”. Over 90% of Italians always keep it at home, and more than half associate it with feelings of well-being and lightness. Studies confirm it: lemon promotes optimism and reduces psychological stress. Thanks to the vitamin Cof the flavonoids and gods polyphenolswhich improve immune and cognitive function. «Two lemons squeezed in warm water in the morning they provide almost half of the daily requirement of vitamin C”, underlines Piretta. «Taken on an empty stomach, they help the body absorb nutrients better and stimulate mental vitality».
“Homemade” wellness: honey and lemon syrup for sore throats
There is something deeply reassuring about grandmother’s remedies, and the classic lemon syrup and honey it’s one of those that never goes out of fashion. «A spoonful of organic honey combined with the juice of a fresh lemon represents a simple but effective remedy against a sore throat», confirms the nutritionist.
The reason is scientific: lemon contains flavonoids and polyphenols which reduce inflammation, while honey has an emollient action that calms irritated mucous membranes. A natural combination that relieves cold symptoms and pampers the body in the first cold weather.
Drink well (even in winter): herbal teas, flavored water and lemon juice
When temperatures drop, thirst decreases. But theHydration remains a pillar of health. «The mucous membranes of the nose and throat are the first barrier against viruses and bacteria», explains Piretta. “If they stay well hydrated, they work like a natural filter.”
The expert suggests making the water more “attractive” by adding a few drops of lemon juice or alternating it with hot herbal teas. In this way you maintain hydration effortlessly, while the vitamin C hey flavonoids they help strengthen the immune system.
Eating at the right times: the chronodiet that regulates the body’s rhythm
As the time changes, so does ours biological clock it needs a reset. This is where the chronodietor the distribution of meals according to the body’s circadian rhythms.
“The metabolism is more active in the morning and slows down in the evening,” explains Piretta. “For this reason it is advisable to have a hearty breakfast, a balanced lunch and a light dinner, possibly before 8pm.”
Respecting meal times also helps you sleep better. During deep sleep, in fact, the body produces anti-inflammatory cytokines and regenerates white blood cells, thus strengthening the immune defenses.
Small daily gestures to say goodbye to the winter blues
A glass of warm water with lemon juice in the morning, a herbal tea in the evening, seasonal vegetables at the table and regular meals: it doesn’t take much to regain balance and vitality.
As Piretta reminds us, “nature offers us exactly what we need, at the right time of the year. It’s up to us to listen to it.”