It’s coldest before the spring…
That old expression, “it’s darkest before the dawn”, imparts figurative meaning from a kind of literal truth. But taken literally it should really say, “it’s coldest before the dawn” to get at the core of the matter. Night brings absence, and in that absence the remains of energy waft away at varying rates of speed. Generally speaking, for inanimate things the trend is ever downward toward some bottom of cold. Animate things generate their own power and can resist the cold, though only to certain strengths. Neither you nor I would survive unaided in Antarctica. Similar to the night, the impact of winter dark intensifies as the season unwinds from sustained periods of no sun and the thermal compounding of cold. Even on a clear and sunny January day cold air seeps through window cracks and whisks around bare feet like a playful cat with ticklish ice cold fur.
It’s cold outside…
FM radio DJs will remind you to wear a jacket, because it’s cold outside in winter! The usual approach to bracing for the cold constitutes of multiple protective layers of clothing over the vulnerable heat bleeding skin. Even with all that fleece, down, and water-resistant shielding people still shudder at the tinge of freezing air that clings to exposed parts of the face or limbs. Stay outside long enough and eventually your little fingers and toes may grow numb and icy and frostbite prone. People seek relief from this freezing nightmare and blast massive waves of hot air from the heating systems in commercial buildings or crank up their thermostats to max in their cars and homes. If you’ve ever been in a truly cold place you’ll have experienced the strange transition from barely keeping the freezing cold at bay to entering a building as hot as Miami Beach and as dry as the Sahara.
In recent years internet and health trends have begun embracing the cold with loud proponents for ice baths and other forms of cold exposure. A lot of research is being poured into these topics with the gym bros taking the lead on personal anecdotal trials. I don’t know what may or may not be beneficial, but I’m in the camp of those who like the cold. It’s exhilarating to get hit with a wall of freezing air. It inspires breath and energy. I run pretty hot and prefer milder to cooler temperatures as a general rule, but as I reach middle age my tolerance for cold, sadly, has declined. I miss this pleasure of a nippy day that begs for activity. It’s hard to overheat in the cold! I love that so much. You can go for hours and hours skiing or running or whatever you like to do. You just never experience that same heat exhaustion that you get in the other warmer seasons. I want my cold resilience back, but I don’t want to take ice baths either.
It makes sense that building tolerance to cold is a way to better endure it, but why not reserve that approach for summer when its easy to get warmed up again? Instead, I’ve been considering and trying approaches to heating my body up and sustaining heat during the cold winter months. Heat is just energy. It’s as simple as that. Not only is it pretty straightforward to bring more heat into the body and generating from the body, it pretty much all feels great. Quite the contrast to jumping in a tub of ice water while it’s freezing outside. Here are my top recommendations for getting and staying warm and cozy this winter.
Hot beverages…
Starting with the obvious, hot beverages are a popular winter treat, and also a great handwarmer, on cold days and nights. Sipping on hot tea, coffee, hot chocolate, or mulled cider transfers the heated liquid directly into your body while pleasing your senses with delightful flavors and aromas.
Blankets, socks, and sweaters…
What is cozier than blankets, socks, and sweaters? Absolutely nothing. I’ve added this also obvious warming category to the list because, personally, I forget about it. I tend to let myself get cold before I remember to stay warm. Sweaters are fabulous all day to keep the body’s core warm. I find that’s the trick to being outdoors. If my core remains sufficiently warm, usually the rest of me stays warm enough too. Socks are the main one I forget about. I’m a bare foot person most of the time, but where I start to feel cold first and where it’s hardest to get the heat back is in my feet. About a year ago I purchased some good quality wool socks for hiking to avoid blisters on my feet. I have learned that these are the best insulators against cold when I’m less active (like while writing a blog) and can also help me get warm enough on really a cold night to get to sleep. As for blankets, I recommend looking into heated blankets in particular. It’s therapeutic to apply heat to a tired, sore, or underheated body. Gentle warmth can stimulate positive feelings and support recovery for those who are working out or are otherwise athletically inclined. I also like to use a heated blanket to warm up my bed before going to sleep.
Baths and showers…
Speaking of sleep, I have found few sleep aids better than hot baths and showers about an hour or so before bed. There is science behind this one. A hot bath will raise internal body temperature for a brief period and then it will drop lower facilitating sleep. Reduced body temperature supports a healthy sleep state. Did you know that when you wake up naturally it’s because your body has turned up its internal thermostat from its cooler sleeping temperature? Effectively taking a hot bath or shower shortly before bed is the reverse principle. The trick is to get into bed before your temperature starts to drop after a hot bath. You want to retain that warm cozy feeling, and you’ll fall asleep quickly and soundly as your body starts to cool down.
I’ve observed three scenarios for when I need a heat boost: evening when everything gets colder and I’m less active, occasionally during the day when I get chilled, and early morning when it’s still very cold and a little hard to warm up. Hot baths and showers work for all of these scenarios. Sometimes in the morning when I’m cold I’ll take a quick hot shower even before exercising to give my body the heat boost it needs to face the cold and get active.
Sauna…
At last I have made it to the sauna this winter, and boy was it obviously effective! I want one in my home so badly!! Sauna has its own advocates and scientific studies like ice baths, but in this case focusing on the physiological impacts of heat rather than cold. Sauna is purported to have recovery and longevity benefits, which all sounds great, but what I know is that it makes me feel good for a long time after using it. The directly felt effects of sauna last across the day, and maybe a little more. It makes me breathe deeper, feel more oxygenated and vital, and internally enduringly warm. No wonder this technique is in common use in Scandinavian lands, it’s a winter must!
Breathing…
Some breathing exercises build heat in the body. I would recommend using breathing techniques judiciously because they can be quite intense. I like them in the morning to build heat or as a caffeine alternative. Depending on the breathing practice they can make you feel more alert and energized. Mostly I like to use them in the winter prior to a workout. They contribute to warming up and are especially helpful to me if I’m feeling a little cold and want to go for a workout or walk outside. The practices I have used and cycle through are: Wim Hof’s guided breathing videos (moderate general practice), Bhastrika Pranayma (intense heating practice), and Kapalabhati Pranayama (intense alertness, lung support, and circulation support practice).
Movement…
You need more heat? Make your own. From yoga to hiking to yardwork to house cleaning, moving will help you get warm AND stay warm. It’s basic physics, and it can’t get simpler and easier than that. I’m an advocate for walks. They’re low barrier and infinitely adjustable. The only movement experience I don’t care for in winter is cycling. For whatever reason it seems really difficult to generate enough heat to battle the cold front of air you’re biking into. Otherwise, movement and exercise is king for heating up and improving circulation so that you stay warmer longer. Bonus: you can indulge in those rich winter food calories a little more with added movement to your pale winter days.
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