Winter is coming, and that means cold days are creeping closer. With Christmas on the horizon, it's time to think about how to keep our bodies warm naturally, without overloading the heating system or wearing five layers indoors.
While Australia isn't known for extreme winter conditions compared to other parts of the world, cold weather still has a significant impact on public health. Interestingly, more Australians are affected by cold weather than many might expect.
Between July 2012 and June 2022, Australia recorded an average of 773 hospitalizations each year due to cold-related conditions, such as hypothermia and frostbite. This shows that even in a generally warm climate, cold exposure can lead to serious health issues, particularly for vulnerable populations like the elderly
These natural methods will help you maintain warmth throughout the season. Let’s go over some practical, everyday ways to generate body heat so you can be well-prepared for the winter chill.
8 Effective Ways to Increase Body Heat Naturally
1. Layer Up Properly
Layering up properly is key to maintaining body heat because it traps warmth close to the skin while allowing moisture to escape. Start with a moisture-wicking base layer made from materials like merino wool or synthetic fabrics. These draw sweat away from your body, keeping you dry.
On top of that, add an insulating layer—think fleece or down—to retain heat. Your outermost layer should be windproof and waterproof, like a jacket, to protect you from harsh weather conditions. The beauty of layering is that you can adjust it depending on the temperature, peeling off or adding layers as necessary to stay comfortable.
When you’re indoors, try lighter layers that can be easily removed. Outdoors, make sure your extremities—hands, feet, and head—are covered, as these areas lose heat the fastest. Gloves, thermal socks, and a warm hat can make a huge difference in keeping you warm overall.
2. Drink Warming Beverages
Drinking warm beverages is a simple yet effective way to increase your core body temperature. Teas like ginger, turmeric, or cinnamon are great choices, as they not only provide warmth but also stimulate circulation.
Ginger tea, for example, can improve blood flow and has anti-inflammatory properties, making it a win-win for winter. Coffee lovers can also enjoy their morning cup of joe, as caffeine temporarily increases metabolism, which can heat the body.
If you want to go beyond tea and coffee, try hot chocolate made with real cocoa, which contains antioxidants that help with overall health. For a savory option, broths and soups are excellent choices. The added benefit of consuming warm liquids is that they hydrate you, which is important because we often forget to drink water in colder months.
So, grab your favorite mug and keep it filled with something warm and comforting to fight the cold.
3. Eat Heat-Generating Foods
Certain foods naturally generate heat in the body by increasing your metabolism and supporting digestion. Whole grains, like oatmeal and quinoa, provide slow-burning energy, which keeps your body warm for longer periods.
Root vegetables such as sweet potatoes, carrots, and beets are also excellent winter foods. These take longer to digest, which creates heat as the body works to break them down.
Adding warming spices to your meals can further enhance this effect. Spices like ginger, cinnamon, cayenne pepper, and black pepper stimulate circulation and make you feel warmer. For instance, cayenne pepper contains capsaicin, a compound that increases blood flow and raises body temperature.
Including healthy fats—like those found in nuts, avocados, and olive oil—provides lasting energy and supports warmth by keeping your metabolism steady. A hearty winter stew with a mix of these ingredients can be both delicious and warming.
4. Stay Active Indoors
Staying active indoors is a fantastic way to naturally generate body heat. Movement increases blood flow and stimulates the muscles, which in turn creates heat.
You don’t need to do intense exercise to feel the effects. Even a brisk walk around the house, a few stretches, or a quick cleaning session can get your heart rate up and warm you up.
For a more structured approach, consider doing yoga or light aerobics. Yoga poses like Sun Salutations or Warrior II are great for building heat and can be done in a small space. You could also try dancing to your favorite playlist or doing a quick bodyweight workout—think squats, lunges, or push-ups.
By staying active regularly, not only do you keep warm, but you also boost your overall health and energy levels, helping you combat the winter sluggishness.
5. Hydrate (Yes, Even in Winter)
Staying hydrated is essential for regulating body temperature, even when it's cold outside. In winter, we tend to drink less water because we don’t feel as thirsty, but dehydration can actually make you feel colder.
Water helps maintain the balance of fluids in your body, which is crucial for temperature regulation. Aim to drink at least 8 glasses of water a day, but feel free to warm it up.
Warm beverages like herbal teas or hot water with lemon can be great alternatives to cold drinks. You can also hydrate with broths or soups, which provide both fluids and warmth.
Keeping hydrated ensures your circulatory system works efficiently, which is important for distributing heat throughout your body. Dehydration can slow down your metabolism, making it harder for your body to generate heat.
6. Use Heating Pads and Blankets
Heating pads and blankets are lifesavers for those freezing winter nights. They offer direct heat to specific parts of your body, helping you warm up quickly.
Electric blankets can be placed over your bed to preheat it before you get in, making your sleep environment more comfortable. You can also use heating pads on targeted areas like your lower back or feet, which are prone to getting cold.
If you’re sensitive to the cold while sitting at your desk or watching TV, a heated throw blanket can be your best friend. These devices are easy to control and allow you to set the exact level of heat you need.
Just remember not to overuse them, as excessive heat can lead to dehydration or burns. Always follow the safety guidelines provided with heating devices to ensure you use them safely and effectively.
7. Take a Warm Bath
A warm bath is one of the most relaxing ways to increase your body heat. The heat from the water not only raises your core temperature but also helps improve circulation, allowing your body to distribute heat more efficiently.
This is particularly effective when you add Epsom salts, which help soothe sore muscles, or essential oils like eucalyptus or lavender, which enhance the calming effect.
To get the most out of a warm bath, aim for a water temperature around 37-40°C (98-104°F). Stay in for about 15-20 minutes to allow your body to absorb the warmth, but don’t overdo it, as too much heat can be dehydrating.
Once you're out, wrap yourself in a warm towel or robe to keep the heat trapped. A bath is an easy and effective way to wind down after a cold day while boosting your body heat.
8. Try Infrared Saunas
Infrared saunas are an excellent way to increase your body heat naturally, especially during winter. Unlike traditional saunas that heat the air around you, infrared saunas use infrared light to penetrate deep into your skin, warming you from the inside out. This helps raise your core temperature without making you feel too hot or causing excessive sweating.
Infrared saunas are also a great option because they don’t cause prickly heat, a common issue with regular saunas that can irritate sensitive skin. Plus, they offer other benefits, like improved circulation, detoxification, and faster muscle recovery, which can be especially helpful after outdoor winter activities.
A session in an infrared sauna can help you feel warm and relaxed, making it an ideal solution for cold winter days. Unlike many other methods, infrared saunas provide a long-lasting warmth that keeps you feeling cozy for hours after your session.
Conclusion
Winter may bring cold, but these natural ways to increase body heat will keep you warm and cozy throughout the season. From layering up properly and sipping warm drinks to trying out infrared saunas, there are plenty of options to help you fight the chill.
You’ll stay comfortable and ready to enjoy everything the winter season has to offer. Stay warm, and remember, winter is coming, but you’ve got this covered!
