Well-being and Nutrition: the right actions to adopt in winter

Viviane DASSONVILLE Expert in Nutrition & Micronutrition gives us here some good practices to follow to start your golf season well. Winter is often a difficult season for golfers, between the inclement weather conditions and the temptation to stay warm. However, it is also an excellent opportunity to work on your well-being and nutrition, essential aspects to maintain performance and prepare for the upcoming season.

Here are some tips to optimize your energy and health during the winter.

Adapt your diet to the season!

Winter is a great time to eat foods rich in essential nutrients to support your immune system and maintain your energy. Focus on:

Root vegetables : carrots, sweet potatoes, parsnips and beets, foods rich in fiber and antioxidants.
Citrus fruits : oranges, clementines and lemons provide you with vitamin C to boost your immune defenses.
Oily fish : salmon, mackerel and sardines are an excellent source of omega-3, which is beneficial for your joints and your concentration.
Dried fruits and oilseeds : rich in magnesium and energy, they are perfect for a snack before or after a workout.

Also remember to hydrate yourself properly, even if the feeling of thirst is less present in winter. Herbal teas, broths and infusions are good alternatives to stay hydrated while warming up.

Strengthen your physical condition

The winter season is a good time to work on your physical condition. Here are some recommended activities:

Muscle strengthening : integrate targeted core exercises (core strengthening, squats, lunges) to improve your posture and the power of your swings.
Yoga or Pilates : these disciplines help to strengthen flexibility, balance and concentration, essential qualities for golfers.
Cardio training : brisk walking, indoor cycling or even cross-country skiing are perfect for maintaining your endurance and working on your resistance.

The goal is to maintain a regular routine to avoid losing physical condition and approach the return to golf with ease.

Work on your mind (Mind-Set)

Golf is as much a mental sport as it is a physical one. Winter is a great time to work on your focus and stress management:

visualization : imagine your perfect swings, your successful putts and your victories on the course to stay motivated.
Meditation and Cardiac Coherence : Just a few minutes a day can improve your mental clarity and reduce stress.
Reading and learning : take the opportunity to read books on strategy, sports psychology or watch technical videos to enrich your knowledge.

Adapt your equipment and your practice

Playing golf in winter is possible, provided you adapt your equipment and your habits:

Dress in layers : choose technical and breathable clothing to stay warm without restricting your movements.
Use specific balls : Some balls are designed to maintain good performance in cold weather.
Reduce your time on the course : if conditions are difficult, opt for indoor or simulator training sessions. But of course, take advantage of sunny days to be outside and absorb as much vitamin D as possible!

Take care of your joints

Cold weather can make joint pain worse. To prevent it:

Warm up carefully : before each session, do some small stretches to prepare your muscles and joints.
Apply heat : A hot water bottle or heating cream can relieve stiffness. Also consider saunas and infrared light cabins which work on deep cellular and joint regeneration.
Consume Anti-Inflammatory Superfoods : Like turmeric, ginger, cinnamon, black pepper and olive oil.

TO REMEMBER

Winter is a season that should not be underestimated in your golfing journey. By taking care of your diet, your physical and mental condition, and by adapting your practice, you will be ready to take back the greens with energy and motivation.