The onset of winter brings with it a host of challenges, not least of which is protecting yourself from the cold. Freezing temperatures can be tough, but there are some effective strategies for staying warm. In this article, we offer you some tips and tricks to raise your body temperature and make the winter season more enjoyable.
Causes of the cold
Winter is a season that fascinates as much as it commands respect. To understand it properly, we first need to look at the causes of its bitter cold. The drop in temperature during winter is mainly due to the Earth’s axis. During this season, the hemisphere in which we find ourselves moves away from the sun, reducing the intensity and duration of sunshine. This tilt of the Earth’s axis leads to a significant drop in temperature.
This period is also characterised by specific meteorological phenomena, such as cold fronts. These are caused by cold air moving towards warmer regions, gradually replacing the warm air. This confrontation between air masses of different temperatures creates sometimes extreme weather conditions, with snow, frost and freezing winds.
Effects of cold on health
The cold of winter affects not only our environment, but also our health. Prolonged exposure to low temperatures can have direct and indirect consequences for our well-being.
From a physical point of view, the intense cold puts extra strain on our bodies. To maintain a stable body temperature, our metabolism speeds up, which can lead to increased energy consumption. What’s more, the cold can aggravate certain medical conditions such as arthritis or cardiovascular disease, because it causes blood vessels to constrict, thereby increasing blood pressure.
On the respiratory front, the cold, dry air of winter is an aggravating factor for people suffering from asthma or bronchitis. The cold can irritate the respiratory tract, causing coughs, colds and other respiratory infections.
Finally, the cold has a significant psychological impact. The lack of natural light in winter can affect mood, sometimes leading to seasonal affective disorder. This form of winter depression is linked to reduced exposure to sunlight, which influences the production of melatonin and serotonin, hormones that regulate mood and sleep.
By better understanding the causes and effects of winter cold, we can adopt more effective strategies for adapting to it and minimising its impact on our health and our daily lives.
Eat warm
Your diet plays a key role in regulating your body temperature. Opt for foods rich in healthy fats, such as oily fish, dried fruit and virgin oils. As well as being comforting, vegetable soups provide fibre to aid digestion. Spices such as pepper, ginger and chilli are also your allies. They raise your body temperature and enhance the flavour of your dishes.
Stay hydrated
Hydration is essential in winter, even if you don’t feel the need to drink as much. Water is vital for the body’s functioning and blood circulation. Choose hot drinks such as herbal teas, lemongrass tea or ginger and honey tea. Think of plants that warm you up! Avoid excessive diuretic drinks, such as coffee and tea, which can lead to dehydration.
Naturally optimising heat in the home
Before turning on the heating, think of Mother Nature. There are other ways of efficiently warming your home. To start with, if you haven’t already done so, improve the insulation of your home with natural materials. Cellulose wadding and cork are some of the best natural insulants on the market. Next, get rid of draughts. A lighted candle can act as a detector. Windows, doors, floors… As soon as you see a drafty spot, plug it up. To do this, use pillows, carpets or thermal or heavy curtains. You should also consider using a portable space heater. And don’t forget to put a hot water bottle under the covers. They’re easy to find, but to help you out, you can opt for a Disney hot water bottle available from our online pharmacy: Winnie the Pooh plush, Olaf plush, or Stitch plush.
Dress strategically
The art of dressing for winter is based on layering clothes, known as the onion technique. Choose materials such as wool and cotton, which allow the skin to breathe while insulating against the cold. Keep your extremities well covered, as they cool down quickly. Technical garments with breathable and insulating properties are also a good option for staying warm without excessive layering.
Move to keep warm
Physical activity is an excellent way to combat the cold. Walk for 20 minutes a day, do some stretching or practise yoga to stimulate your blood circulation and keep your body warm. Even small, regular movements can help to raise your body temperature and improve your resistance to the cold.
Adapt gradually to the cold
Your body can adapt to outside temperatures if you get it used to them gradually. Start by reducing the heating slightly to encourage your body to adapt. This can also improve your resilience to sudden changes in temperature.
Taking care of your skin in winter
Cold winter weather can have a negative effect on the skin, making it dry, irritated and even chapped. Here are a few tips on how to protect your skin from the rigours of winter:
Intensive moisturising
Hydration is the key to maintaining healthy skin throughout the winter. Use rich, nourishing moisturisers, preferably just after a shower when the skin is still damp to retain moisture better. Opt for products containing ingredients such as shea butter, almond oil or aloe vera, known for their moisturising and repairing properties.
Moderate baths and showers
Hot water may seem comforting in winter, but it can actually dry out the skin even more. Choose lukewarm baths or showers and limit their duration. Use gentle, sulphate-free cleansers that don’t strip away the skin’s natural oils. After bathing, pat dry gently rather than rubbing.
Protection from the elements
When you go out, protect your skin from the cold and wind by wearing scarves and gloves and applying a protective lip balm. As the skin on your face is particularly exposed, remember to use a day cream containing a UV filter, as the sun’s rays in winter can be just as harmful.
Night care
At night, opt for richer, more restorative creams. This is the ideal time to apply products containing active ingredients such as hyaluronic acid, vitamin E or peptides, which help to repair and regenerate the skin while you sleep.
Nutrition and hydration from within
Your diet also has an impact on the condition of your skin. Eat foods rich in omega-3 fatty acids and antioxidants, such as oily fish, nuts and colourful vegetables, to nourish your skin from the inside out. And don’t forget to drink enough water to keep your skin optimally hydrated.
Gentle exfoliation
Exfoliation helps to remove dead skin cells, making it easier for moisturising products to be absorbed. Opt for gentle exfoliants and avoid abrasive scrubs, which can irritate skin that’s already sensitive in winter.
By taking these precautions, you can help your skin stay supple, hydrated and healthy all winter long.
How can I prevent winter illnesses?
Winter is often synonymous with an increase in infectious diseases, particularly the flu and colds.
Vaccinations
Vaccination plays a crucial role here. It is one of the most effective preventive measures against certain winter illnesses, particularly influenza. Flu vaccination is particularly recommended for at-risk groups, such as the elderly, children, pregnant women and people suffering from chronic illnesses.
The flu vaccine is designed to protect against the most common and virulent strains of virus expected this season. It stimulates the body’s immune response, preparing the body to fight the virus effectively if exposed. It is important to note that the composition of the vaccine is revised every year to adapt to viral mutations, which means that annual vaccination is necessary.
In addition to influenza, other vaccinations may be recommended depending on age, state of health and lifestyle. For example, the pneumococcal vaccine is recommended for the elderly and those with certain chronic illnesses, as they are more likely to develop serious complications.
Personal hygiene
In addition to vaccination, personal hygiene is another cornerstone of winter illness prevention. Simple but effective gestures can considerably reduce the risk of transmitting infections.
Washing your hands regularly and correctly is one of the most effective ways of preventing the spread of viruses and bacteria. Using soap and lukewarm water, paying particular attention to the fingernails and between the fingers, is recommended, especially after returning from public places, before eating, and after coughing or sneezing.
The use of disposable tissues is also recommended. If you cough or sneeze, it’s best to cover your mouth with a handkerchief or the crease of your elbow to prevent the spread of germs. Used tissues should be disposed of immediately in a closed waste bin, and hands should be washed afterwards.
It is also important to maintain good hygiene in the living environment. Regularly cleaning frequently touched surfaces such as door handles, light switches or telephones can help reduce the presence of germs.
By combining vaccination with rigorous personal hygiene, it is possible to significantly reduce the risk of contracting or spreading diseases during the winter season. These simple but fundamental practices go a long way towards protecting individual and collective health.
Advice for the elderly
Winter can be a particularly trying time for the elderly. The cold, the risk of falling on slippery floors, and reduced exposure to the sun all require extra care and attention. Here are a few practical tips and extra precautions to help seniors face this season safely.
Additional precautions
The cold is not without risk for the elderly, whose body temperature regulation is often less effective. So it’s vital to adapt their environment and habits to avoid cold-related complications. First of all, it’s advisable to maintain a constant, comfortable temperature in the home, ideally between 19 and 21 degrees Celsius. Cold draughts should be avoided, and window and door insulation should be checked.
Next, clothing must be adapted. Senior citizens should wear several layers of clothing to conserve body heat, with an emphasis on insulating and breathable materials. And don’t forget the extremities: hats, gloves and thick socks are essential to prevent heat loss.
You also need to be careful when travelling outdoors. Falls are more common in winter, so it’s advisable to wear non-slip footwear, and the use of walking sticks or mobility aids can help to ensure greater stability.
Assistance required
Winter can also increase feelings of isolation among the elderly. So it’s important that family, friends or home carers are there regularly to help with everyday tasks or provide moral support.
Particular attention needs to be paid to diet. Meals must be nutritious and sufficient to provide the necessary energy. As the elderly tend to feel less thirsty, it is crucial to ensure that they are well hydrated.
If necessary, don’t hesitate to call on home assistance services. These services can include help with shopping, meal preparation, housework or even medical care. The aim is to enable the elderly to get through this winter in the best possible conditions, guaranteeing their comfort, health and well-being.
References
- https://www.ncbi.nlm.nih.gov/search/research-news/8403/
- https://pubmed.ncbi.nlm.nih.gov/37357654/
- https://pubmed.ncbi.nlm.nih.gov/26219131/
