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Winter presents a number of training obstacles for runners.
Shorter, darker days and icy roads can freeze training in its
tracks, while a storm of season-specific health
problems—including cold fingers and toes, stiff, achy joints,
and even seasonal depression—can leave you wanting to skip
your run altogether. Luckily, making certain foods and drinks a
regular part of your diet can help you avoid common winter
problems, says David Grotto, R.D., author of 101 Optimal Life
Foods. So before a winter woe sidelines you from yet another
workout, try these consumable prescriptions for staying
healthy—and running strong—all season long.
COLD HANDS AND FEET
Ever return from a run and notice your fingers and toes have turned
ghostly blue-white? You may have Raynaud's disease, a circulatory
disorder that limits blood supply to your extremities and can be
exacerbated by cold temperatures. Even if you're not among the 5
percent of Americans with Raynaud's, no runner is totally immune to
frosty digits.
FOOD FIX The amino acid arginine helps expand
blood vessels and encourages blood flow, Grotto says. Arginine is
found in protein-rich foods, including lean meat, poultry, and
fish, as well as cashews, almonds, and peanuts, plus cereal grains,
such as oats and barley. Tea, wine, cocoa, and chocolate can also help:
They're rich in catechins, tannins, and other bioflavonoid
compounds that help improve circulation.
STIFF, ACHY JOINTS
A 2007 TuftsUniversity study found arthritis pain increases
incrementally for every 10° F drop in temperature. Even those
without arthritis often notice a spike in stiff or achy joints
during winter.
FOOD FIX Anti-inflammatory omega-3s, found in abundance
in such fatty fish as salmon, help reduce joint inflammation and
even soothe exercise-induced muscle soreness. Omega-3s are so
effective that in one study nearly 60 percent of neck-and back-pain
patients taking fish-oil supplements were able to stop using NSAID
pain relievers like ibuprofen. Barbara Lewin, R.D., a sports
nutritionist who works with runners, recommends also reducing
intake of omega-6 fatty acids (found in corn oil and red meat), as
they can actually promote inflammation.
SEASONAL AFFECTIVE DISORDER
Seasonal Affective Disorder (or SAD) is a type of depression that
typically emerges in winter, when a decrease in sunlight causes a
dip in our levels of serotonin, the brain's natural "feel-good"
chemical.
FOOD FIX Judith Wurtman, Ph.D., coauthor of The
Serotonin Power Diet, explains that eating small doses of carbs
(about 25 to 30 grams, or 120 calories' worth) will help your brain
produce serotonin. Consume the carbs without other foods (make sure
your snack has no more than two or three grams of protein, which
prevents serotonin production) and on a nearly empty stomach. Doing
so will banish that SAD feeling within 20 minutes. Try an English
muffin or half a bagel with jam, low-fat popcorn, pretzels, or even
a sweetened breakfast cereal.
THE COMMON COLD
Most adults will catch two to three colds per year. The highly
contagious virus strikes more frequently in the fall and winter
seasons, when we spend more time with people indoors.
FOOD FIX Grandma's chicken-noodle soup: Research
from the University of Nebraska Medical Center found that chicken
soup has anti-inflammatory effects that ease symptoms of
upper-respiratory-tract infections. The warm broth soothes throats,
carrots provide beta-carotene (which is linked with immunity), and
onions and garlic have antibacterial properties. Boost your
stay-healthy odds with a daily cup of yogurt or kefir. A study published in 2008 in
the British Journal of Sports Medicine revealed that long-distance
runners who consumed the probiotic lactobacillus (found in yogurt
and kefir) had shorter and less-severe bouts of respiratory illness
than those who took a placebo.
DRY SKIN
Running in cold and windy winter air, which is often low in
humidity, pulls moisture out of your skin. Add to that dry, indoor
heating, and it's no wonder your face, hands, elbows, and other
sensitive spots end up flaky, cracked, and irritated.
FOOD FIX Research shows that essential fatty acids
found in salmon, flaxseeds, walnuts, and olive oil can help skin cells stay hydrated.
In fact, a study published in 2009 in the British Journal of
Nutrition found that participants who took flaxseed-or borage-oil
supplements for three months had a significant increase in skin
moisture and a reduction in roughness. Grotto also encourages
runners to get plenty of ACES—his acronym for vitamins A, C,
E, and selenium. "They're all antioxidants that help heal our skin
from the inside out."
Winter Power Foods
Boost your chances of staying healthy with these nutrient-packed
picks
Dairy Most milk, yogurt, and cheese contains vitamin D and calcium. These nutrients work
together to prevent bone loss.
Slow-cooked stews Made with lean beef, postrun
stews provide iron needed for red blood cell production.
Green tea A mug will warm you up
postrun—plus, research shows EGCG (a compound in green tea)
has anticancer properties that may prevent skin-tumor growth.
Canned tuna It's a good source of vitamin D,
important in the winter when less sun exposure decreases our body's
ability to produce it.
Barley This chewy grain (perfect for soups and
stews) is high in cholesterol-lowering fiber and selenium, which
reduces free-radical damage.
Winter squash Sharpen your eyesight for dark
months with vitamin A superstars, such as pumpkin and butternut
squash.
Onions and garlic These bulbs provide a boost of
flavor along with antimicrobial properties, which may help protect
you from winter bugs.
Kale In season in early winter, this leafy green
delivers a megadose of vitamin K, which helps maintain strong bones
and form blood clots.
Baked potatoes White spuds are high in vitamin C,
while sweet potatoes are rich in vitamin A—two antioxidants
that help protect your immune system.
Citrus Oranges, grapefruits, and other types of
citrus fruits (at their peak in the winter months) are high in
fiber and immune-boosting vitamin C.
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