The chill has set in, and I find myself reaching for extra blankets and dreaming of warmer days. But this winter, instead of just enduring the cold, I’ve empowered myself to actively embrace warmth! Getting warm and staying cozy is about more than just turning up the thermostat; it's about understanding how your body generates and retains heat, and making smart choices that keep you comfortable from the inside out. Here’s what I’ve learned about both generating and retaining body heat.
The Art of Layering: Trapping Heat Effectively
Insulation is key when you want to stay warm. Multiple thin layers trap air, which acts as an excellent insulator. A good idea is thermal underwear, a long-sleeved shirt, a sweater, and then a jacket. It is also important to cover your extremities. So much heat escapes from our heads, hands and feet. Always wear a hat/beanie, gloves, and thick, warm socks (wool is a great choice). Wool and fleece tend to be excellent insulators. And interestingly, clothing that is too tight can restrict blood flow and make you feel colder, so choose comfortable, loose fitting clothing.
Warm From the Inside Out – Dietary Tips
The obvious one is having hot soups, tea, coffee or hot chocolate, which can provide immediate warmth and comfort. Just be careful of excessive caffeine intake, which can be a diuretic. The body needs to be properly hydrated to be able to regulate its temperature.
There are certain foods that will warm you better than others. Complex carbohydrates (whole grains, root vegetables, beans, lentils) as well as higher fibre foods, plant fats, and protein all require more energy to digest, leading to increased thermogenesis (heat production) and thereby provide warmth.
Also incorporate ginger, cinnamon, cloves, cumin, and hot peppers into your meals and drinks. Ginger is particularly good as it's a diaphoretic, promoting circulation and sweating (which can paradoxically warm you from the inside out in this context).
Iron rich foods (chicken, fish, beans, lentils etc.) are also important as iron helps transport oxygen in the blood, and a deficiency can leave you feeling cold.
Eating regular meals is also necessary as our bodies use calories to generate heat. Eating consistent, nutritious meals provides the fuel needed to maintain your body temperature.
Move to Generate Heat – The Power of Activity
One of the best ways to naturally increase body temperature is to move. Any physical activity, from a brisk walk to jumping jacks will increase your metabolism and get your blood circulating, and warming you up quickly. I find stomach exercises definitely get my temperature up the best! This is because when muscles are activated, they generate more heat.
Also try not to sit too still for too long. It is good to get up and move around periodically to keep your blood flowing. Aside from keeping you warm, this will also help you to get your step count up!
Quick Warm-Up Tactics
If you’re needing to get warm quickly, hot showers or baths can provide immediate warmth as it helps increase the blood circulation. Just make sure that you put something warm on afterward so that you keep the warmth in! Another option is to cuddle up with someone. When you get close to someone you share body heat, both of your internal body temperatures will increase. And then of course there is the hot water bottle or electric blanket which can help raise your core body temperature.
Staying Warm This Winter: A Final Thought
Keeping warm this winter is more than just a comfort – it's a priority for our health and well-being. By taking proactive steps like layering clothing, consuming warm, nutritious food and drinks, and moving, we can effectively combat the winter chill. Remember, a warm body is a happy and healthy body, better equipped to enjoy all the season has to offer. So, embrace the strategies for warmth, and make this winter a cozy and comfortable one.
