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15 Ways to Warm Up Inside and Out

By Jill Levy

December 27, 2022

Are you the person who always seems to be shivering when everyone else is feeling comfortable? Then you’re probably wondering, “why am I seemingly always cold?”

There are many reasons why some people may occasionally feel cold, even when they’re not in a chilly environment. For example, your body needs rest and is prepping for sleep, or even being at a certain point in the normal menstrual cycle can impact how your body temperature feels to you. This article teaches how to warm up and help promote your body temperature by adjusting your diet, exercise routine, clothing choices and sleep habits.

Of course, you should always consult your healthcare professional prior to beginning any new dietary or lifestyle regimen. 

Why Am I Seemingly Always Cold? 

What causes a person to feel cold occasionally? Below are some reasons why you may feel chillier than others:

• Normal metabolic fluctuations

• Not getting enough sleep

• Tiredness due to over-exercising

•  Not exercising enough

• Coming up short on certain nutrients, including iron and B12, which help promote healthy blood supply and oxygen circulation 

• Normal hormonal fluctuations 

• Low body fat percentage, which results in less “insulation” of your organs and can impact your metabolism 

• Being too sedentary, which can impact muscle mass

• Being a woman (women report feeling cold more after than men, likely due to normal female hormone fluctuations and smaller body masses)

How do you know if your occasional sensitivity to coldness may be worth investigating a few dietary and lifestyle tweaks? Ask if others are also feeling cold. Are you the only one requiring extra layers or requesting that the heat be turned up? If so, this is a sign that you may have a lower “cold tolerance.”

Additionally, pay attention to whether you’re feeling cold in combination with other things, such as being tired from occasional lack of sleep. If you’re a woman, how is your menstrual cycle? Are you consuming a high-quality diet?  

Ways to Warm Up 

DIETARY CHANGES

1. Don’t cut calories too low

What is your body lacking if you often feel cold? It may be enough energy, aka calories. A restricted diet and fasting can make you feel cold because they cause your body to conserve energy that it would otherwise spend on warming you up.

Because crash dieting can take a toll on your metabolism (and body temperature), it’s wiser and more sustainable to take a slower approach to healthy weight management.

2. Maintain a healthy BMI

If you’re under a BMI of 19, this may be the reason why you’re seemingly always cold. You can put on a few pounds in a nutritious way by loading up on unprocessed foods that contain protein, healthy fats and complex carbohydrates.

3. Eat more protein

Eating foods high in protein promote thermogenesis, a process that warms you up as you digest and break down macronutrients. This explains why you might feel warmer than usual after eating a big meal, especially if it includes foods like meat, fish or eggs.

4. Consume enough iron and B vitamins

To support healthy circulation and healthy blood, make sure you’re meeting your needs for iron, B vitamins, and other essential vitamins and minerals. Consider taking a multivitamin every day, iron supplement and/or a B complex supplement.

Also, increase your intake of nutrient-rich foods like organ meats (like beef liver), grass-fed meats, leafy greens, wild-caught fish and eggs.

5. Try sipping broths

Ancient Nutrition’s new line of savory sipping broths makes it easy to enjoy a nutrient-filled, cozy serving of Bone Broth Protein. As a good source of collagen, protein and other key nutrients, Bone Broth Protein sipping broths support maintenance of healthy muscle mass, healthy joints and more.

6. Eat warm foods

Here’s a simple hack: Eat and drink more warm or hot foods, such as soups and stews. When you’re prone to feeling chilly, avoid eating frozen or cold things, such as salads, cereal with milk, chilled fruits or ice cream.

EXERCISE & ACTIVITY ADJUSTMENTS

7. Do strength-training exercises for your whole body

Muscle (and body fat, too) helps maintain your body temperature by producing heat. To build and retain muscle, do resistance exercises that target both your upper and lower body, such as weight lifting, bodyweight movements, yoga, Pilates, and other activities such as biking and skiing.

8. Avoid over-training

Too much exercise is perceived by your body as a source of stress, meaning it can impact hormone production and take a toll on your metabolism. Therefore, you want to be sure you’re resting when appropriate and refueling after tough workouts.

9. Get moving more often throughout the day

While over-exercising isn’t ideal for staying metabolically healthy, neither is being too sedentary. Aside from working out regularly, build more movement into your day in the form of walking around, using a stand-up desk, taking the stairs and so on.

Try to get up at least a couple of times every hour to avoid sitting for too long.

CLOTHING SUGGESTIONS 

10. Wear more layers

If you know you’re going to be somewhere cool, put on extra layers to keep you snug. Wear warm socks, a hat, and thicker fabrics like cotton and wool.

11. Try a polar fleece

Fleeces, thermal undergarments and vests are great for trapping in heat and preventing too much cool air from reaching your skin. Down jackets are also a good choice when it’s chilly outside.

12. Change your bedding

Try changing your bedding depending on the season. Choose thicker duvets, down comforters and blankets during the winter to stay cozy.

You can also put a heating pad in your bed to help warm up when you first get into it. Just be careful not to overdo the heat while you sleep since being hot might keep you up.

IDEAS FOR YOUR HOME

13. Prevent drafts

Check your windows and doors to ensure heat isn’t escaping. Use stoppers to prevent heat from escaping and cold air from entering.

14. Let sunshine in

Keep the blinds up to let natural light and heat enter in.

15. Focus on heating the areas where you spend the most time

Keep the most used rooms in your home well-heated if possible. Space heaters and lighting fires can help if you need to keep your home's temperature low. Use caution, though, for space heaters and lighting fires. 

Warming Up Myths

• Hot showers: While a hot shower can initially make you feel warm, you actually lose heat through your skin after a hot shower. Take a comfortable shower in warm water instead, then dry off completely and wear warm layers.

• Alcohol: It might seem like booze makes you feel more comfortable in different temperatures, but ultimately alcohol lowers your body temp by drawing heat to your skin and away from your organs. You’re better off staying hydrated, sipping warm beverages, and wearing enough clothes. 

• Prioritizing hats: Do you really lose the most heat from your head? Not exactly. Wearing a hat (and gloves and warm socks) can help you avoid feeling cold, but you don’t lose an exceptional amount of heat from your head. For the best results, cover your extremities, your torso and your head, too.