Just One Cup a Day! What is the "Body-Balancing Drink" You Can Rely on During the Cold Season? Explained by a Registered Dietitian

1. Why "a cup of drink" works in the cold season

1-1. Why is it easier to get sick in winter?

In winter, the following changes occur:

Blood vessels constrict due to lower temperatures, leading to poor blood circulation
Dry air damages the mucous membranes in the throat and nose, making it easier for viruses to enter
Reduced daylight hours can disrupt the autonomic nervous system and hormone balance
Reduced physical activity can lead to a decrease in metabolism

When these factors overlap, it can lead to a state of "mibyo" or pre-illness, characterized by "feeling cold," "lethargy," "constipation or diarrhea," "prone to catching colds," and "feeling somewhat down."

To care for this "easily fluctuating winter body,"

Improving blood circulation and warming the body
Supporting immune function
Avoiding unnecessary burdens (not consuming too much sugar, fat, alcohol, etc.)

are important perspectives. Here, daily "drinks" can be helpful.

1-2. Why "drinks over meals" are easier to continue

When thinking about winter health habits, a well-balanced diet and exercise come to mind, but in reality,

There is no time to change cooking habits
Suddenly establishing an exercise routine is a high hurdle

is likely the case for many people.

In that regard, drinks can be

Easily incorporated into the current lifestyle by "replacing" or "adding one cup"
Easily available at convenience stores or supermarkets
Quickly prepared at home

These are the advantages.

In this article, we will focus on "if you have just one cup a day, which one would be beneficial for your body?" and introduce two drinks recommended by a registered dietitian.

2. "Green Tea" for Protection and Relaxation

2-1. Main Components in Green Tea

Green tea is a familiar beverage to Japanese people, but it actually contains many active ingredients, making it a "functional drink."

Catechin: A type of polyphenol with antioxidant, antibacterial, and antiviral properties
Theanine: An amino acid unique to green tea, known for its relaxing effects
Caffeine: Helps to wake you up and improve concentration
Vitamin C: Relatively heat-resistant with antioxidant properties

According to materials from Shizuoka Prefecture, catechin has strong bactericidal effects against pathogens and food poisoning bacteria, and helps improve intestinal health.Kikugawa City Official Website

2-2. Health Benefits of Green Tea in Winter

(1) Supports Immunity and Helps Prevent Colds and Flu

Epigallocatechin gallate (EGCG), a type of catechin, is believed to inhibit viral replication, and research on its flu prevention effects is being conducted.Ito En Corporate Information Site+1
While "green tea gargling" has been a topic of discussion, consuming it as a drink can also help moisturize the throat and mouth while incorporating antiviral components.

(2) Lowers Bad Cholesterol and Protects Blood Vessels

Meta-analyses have reported the potential of green tea catechins to lower total cholesterol and LDL cholesterol (so-called bad cholesterol).PubMed+2J-STAGE+2
In winter, physical activity decreases, and blood tends to thicken. Choosing green tea as a daily drink is expected to have positive effects on cardiovascular health in the long run.

(3) Relax While Keeping Your Mind Sharp

Theanine may increase alpha waves in the brain, enhancing relaxation, and when combined with caffeine, it is believed to create a state of "calm focus."Verywell Health
When working from home all day, it can be challenging to switch between on and off modes. Simply switching your morning cup from coffee to green tea can give many people a sense of "gentle awakening."

2-3. Recommended Ways to Drink Green Tea in Winter by a Registered Dietitian

■ Aim for 1 to 3 cups a day

The caffeine content in green tea is around 20mg per 100mL (varies by type and strength of tea)
Considering that a typical teacup (150mL) contains about 30mg, 1 to 3 cups are suitable for most people

Those sensitive to caffeine, pregnant or breastfeeding women, and individuals with chronic conditions should consult with a doctor or pharmacist to adjust the amount.

■ Brew with water at 70-80°C

Catechins are well extracted at high temperatures, but the astringency also tends to increase.

In winter, when you want to warm your body,brew with water at 70-80°C for 1-2 minutesas a guideline
For those who dislike astringency, shorten the first infusion and enjoy the second infusion slowly

These are recommended tips.

■ Consider compatibility with meals

Consuming large amounts immediately after meals may hinder iron absorption due to green tea polyphenols. Those concerned about anemia should wait 30 minutes to an hour after meals before drinking.
Drinking it with fried or greasy foods can refresh your mouth and help prevent lipid oxidation.

3. "Ginger Drink" as a Strong Ally Against Cold

As a "drink to regulate the body" in winter, ginger tea or ginger hot water, known as "ginger drinks," stand alongside green tea.

3-1. Warming Components of Ginger — Gingerol and Shogaol

The representative spicy components in ginger include:

Gingerol: Abundant in raw ginger, promotes blood circulation and has antibacterial properties
Shogaol: Transforms from gingerol through heating or drying, increases blood flow to the stomach and intestines, warming the body from within

as explained.Ministry of Agriculture, Forestry and Fisheries+2Yomeishu+2

In other words, ginger can be consumed raw for a sharp spiciness and antibacterial and blood circulation benefits, or heated for increased warmth, with slightly different effects depending on how it is used.

3-2. Main Expected Health Benefits

Recent research on ginger is progressing worldwide, with reports on its potential to lower inflammation markers (CRP and TNF-alpha) and its association with improving symptoms of rheumatoid arthritis, obesity, and diabetes.PMC+2ScienceDirect+2

Incorporating it as a daily drink can offer the following benefits:

Relieves coldness in hands and feet
Aids digestive function, helping with indigestion and loss of appetite
Supports metabolism by warming the body from the inside
Switches your mood with a moderate spiciness

3-3. Basic Ginger Drink Recipe (for one cup)

■ Ginger Tea

Ingredients

Tea bag (or 2-3g of tea leaves)
Hot water 200mL
Grated ginger (with skin) 1/2 to 1 teaspoon
Honey 1 to 2 teaspoons (to taste)

Instructions

Place the tea bag in a cup and pour boiling water over it.
Let it steep for about 3 minutes, then remove the tea bag.
Add the grated ginger and mix well.
Adjust sweetness with honey and it's ready.

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