Ways to stay warm that are good for your health.

Eating well, wearing layers of clothing, avoiding shivering, and refraining from alcohol are some ways you can stay warm during the winter months.

To stay comfortable in cold weather, it's essential to understand the science behind heat transfer. Loren Greenway, director of the Wilderness Medical Center in Salt Lake City, Utah, says that staying warm requires understanding two key principles: thermal conductivity and thermal convection.

Thermal conductivity is the transfer of heat between two hard surfaces in direct contact with each other, such as when you stand on an icy road.

Thermal convection is the transfer of heat between a mass (such as your body) and a moving fluid or gas, for example, a cold wind whipping through your muscles. Understanding these two mechanisms will help you effectively regulate your body temperature, stay warm, and remain safe in the harsh winter weather.

Here are some things you need to keep in mind:

Wear multiple layers

You lose heat through conduction whenever your body comes into direct contact with something cold, such as when sitting on a freezing cold surface. Wind also causes heat loss in this way. However, you can protect your body from heat loss from both of these factors by wearing multiple layers of clothing.

The base layer—thick, long underwear and wool socks—helps prevent heat loss through conduction. The outermost layer should be windproof and waterproof but still breathable, to protect you from heat loss through air and water. "Anything you can put on to cover your body will help protect you from the cold," says Dr. Greenway.

Illustration: Richmondaid.org.uk

Don't tremble.

Shivering and shivering are indeed warning signs that you're too cold and need to go somewhere warmer. When skin temperature drops, shivering helps keep your body temperature from falling too low. The contraction and relaxation of muscles expends energy and generates heat to replace the heat lost through conduction or convection. But this also means that when you start shivering, your brain is signaling to your body that it's time to go somewhere warmer.

Therefore, shivering is helpful when you experience mild hypothermia, but it becomes pointless if the hypothermia is severe, from moderate to severe. The body will stop shivering when muscle contractions no longer serve any purpose in generating heat. This means that as you get colder, the shivering may even stop, causing your body temperature to drop even faster.

Eat well, drink enough.

Eating a balanced diet—meaning consuming more energy than you burn—will help your body cope better with the cold. This is crucial to ensure your blood sugar levels are sufficient to provide the energy needed to stay warm in cold weather.

Drinking enough water is also very important. Your body will cope better with the cold if it is supplied with a balanced diet and water intake.

Getting used to the cold

You can learn to adapt to cold weather. People who spend a lot of time outdoors and are exposed to the cold are actually more likely to tolerate and react proactively to freezing temperatures.

According to researchers, the mechanism behind this is not yet fully understood, but a type of body fat called brown fat may play a crucial role. Unlike the normal white fat in the body—which stores extra calories—brown fat actually burns calories and releases energy as heat.

Infants and hibernating mammals have high levels of brown fat. Studies in animals and humans show that adaptation to cold weather increases the heat-producing capacity of brown fat. Some studies also suggest that exposure to cold actually increases the amount of brown fat in the body.

Maintaining a healthy body weight also helps people better withstand the cold. Being too thin can be a disadvantage in winter because body fat helps keep you warm.

Always be well prepared.

Pay attention to weather forecasts and always stock up on food and supplies to cope with the cold (warm blankets, dry clothes, shoes, socks, scarves, etc.). According to the US National Weather Service, 25% of weather-related disasters occur when people are unprepared for extreme weather conditions.

Knowing your own risks

Taking medications for high blood pressure, prostatitis, heart failure, vasodilators, etc., can make you more sensitive to cold weather, as can certain conditions like hypothyroidism. Age also affects the body's ability to tolerate cold. Children under 2 years old haven't developed the ability to regulate their body temperature, and people over 60 have a reduced ability to generate heat. Being aware of these factors will allow you to be better prepared.

Don't drink alcohol.

People often think that a hot, strong drink can help keep you warm in freezing weather, but that's not actually the case. While warm drinks do increase body temperature and help you withstand the cold, alcohol is not one of them. Alcohol has absolutely no beneficial effect when drunk cold; it will actually lower your body temperature.

Soak your feet in hot water.

There is a symmetrical relationship between the feet and the body's organs. Massaging any reflex zone on the feet can stimulate blood circulation, balance endocrine function, and promote the health of the corresponding body part. Soaking feet in hot water is known as a method that benefits both internally and externally: it helps restore vitality in winter, relieves heatstroke in summer, promotes bowel movements in autumn, and warms the body in winter. As you know, there are many acupoints and blood vessels on the soles of the feet. Soaking feet in hot water will help improve blood circulation, promote overall health, and warm the body in winter.

Ginger and rock sugar drink

Rock sugar not only enhances the taste but also has a warming effect on the body. Ginger contains niacin, which stimulates the heart and blood vessels, increasing blood circulation and promoting warmth. The caffeine in tea leaves has a diuretic effect, and the red pigment in them helps warm the body. Grind a small piece of ginger into a powder and add it to a cup of tea, stirring well. Adjust the amount of ginger and rock sugar according to your taste.

Do exercise

Exercise not only helps you have good health and a desirable physique, but it also helps you feel warmer. When you exercise, your body generates heat, making you feel warmer.

Walking is arguably the most natural and simplest form of exercise in winter. When walking, you should take long strides and swing your arms vigorously. Don't underestimate this simple movement, as it significantly increases your overall workout. Just 20 minutes of walking each day is enough. With consistent, fast-paced, long-stride walking, even in winter, you can wear a skirt to show off your beautiful legs without feeling cold.

Practicing yoga is also an effective way to keep your body warm: Yoga has many different forms of exercise, including winter yoga specifically designed to warm the body. Spending a little time practicing each day will help you avoid shivering. According to some experts, practicing yoga is also beneficial for treating gynecological diseases. It's best to practice yoga two hours after eating. Before practicing, thoroughly warm up your joints and neck; after practicing, rest for about 30 minutes before eating or drinking.

Good night

In winter, it's best to go to bed early and wake up late. Health experts recommend going to bed at 10 PM and waking up when the sun is high in the sky to avoid the early morning chill and reduce temperature fluctuations. Women who work late at night should try to avoid staying up all night. At 1 AM, the secretion of adrenal hormones in the body is at its lowest. At this time, resistance is particularly weak, and the skin cannot maintain its health. If you regularly don't get enough rest, your body won't have enough strength to withstand the pressure of the cold from the outside. On extremely cold days, hug a hot water bottle and go to bed early!

According to VNE