Holistic Strategies for Winter Warmth

Soup's on! Warming, comforting, healthy food.

Let me start with a riddle: What rises when temperatures fall? I’ll give you a few clues... 

• This is a more common occurrence in regions of the world where the difference in temperatures between the summer months and the fall and winter months is significant.

• People tend to knit inbuilt sweaters, though they have no idea how they did it.  

  
  

Ah, yes, our weight increases (maybe a bit). Or you can say, we gain a little more insulation against the cold. But, as human beings who don’t have scarcity of food during the winters like ancient people did, is more insulation all that important during chilly times? It’s part of the solution to keep us warm, but other factors play a much bigger role and complete the solution.

Your blood circulation and your rate of metabolism (Basal Metabolic Rate abbreviated BMR), which determines how speedily your body processes things, as well as how much you move (your muscle activity), provide the lion’s share in warmth generation—ah, sweet winter warmth! 

And, of course, in colder weather, wrapping up cozily in layers provides much-needed comfort and safety. Hypothermia cannot be lightly dismissed, especially when temperatures fall below zero. Important Fact: Hypothermia, which can cause dangerously low body temperatures, can occur in as little as five minutes in sub-zero temperatures, especially if you are exposed to the elements. The elderly and children are especially vulnerable.

Holistic Strategies for Winter Warmth Let's examine how you can egg on your body to generate more warmth. Caution: Always consult with a healthcare professional or your nutritionist before you make any significant changes to your diet or lifestyle, especially if you have an existing health condition or you are on prescription medications, are pregnant, or nursing.

Nutritional Solutions to Increase Blood Circulation

There are countless natural foods that help blood flow properly, thereby increasing oxygen and nutrient delivery to our tissues. Here are some:

• Berries are packed with antioxidants, and they help protect blood vessels and improve  circulation.

• Pomegranates, high in antioxidants and nitrates, enhance blood flow and 

  oxygenation. 

• Citrus Fruits, rich in vitamin C and flavonoids, support blood vessel flexibility. 

• Ginger, a warming herb, is treasured as a digestion enhancer and circulation booster.   

• Cinnamon is known for its ability to relax blood vessels and lower blood pressure. 

• Beets are high in nitrates, which convert to nitric oxide, relaxing blood vessels.   

• Garlic contains allicin, which helps thin blood and supports circulation.   

• Onions are rich in flavonoids, which help widen arteries and improve blood flow.   

• Fatty Fish: such as salmon and mackerel, are rich in omega-3 fatty acids, which reduce inflammation and improve circulation.  

  
  

Incorporating at least some of these foods into your daily diet can help improve blood circulation and overall health.

Lifestyle Tips for Better Blood Circulation: Exercise and movement significantly increase circulation by enhancing blood flow and improving cardiovascular health. Activities with your larger muscles, such as your leg muscles, help to push blood back to the heart.

• Aerobic activities such as walking, running, cycling, or swimming make your body more efficient at transporting oxygen to the cells. The result: overall better health and energy!

• Strength training also increases circulation by increasing muscle tone, the integrity of your blood vessels, and capillary growth within muscles.

• Flexibility exercises, such as yoga and tai chi, though they incorporate gentle movements and poses, can significantly enhance circulation.
  

Nutritional Solutions to Increase Your Basal Metabolic Rate: 

To increase your basal metabolic rate (BMR), consider incorporating the following nutritional strategies into your diet:  

• Increase Protein Intake: Consuming more protein can boost your metabolism. Protein requires more energy to digest and absorb compared to fats and carbohydrates.     

• Stay Hydrated: Drinking water increases your metabolic rate by expanding cell volume 

  and activating the sympathetic nervous system.   

• Incorporate Spicy Foods: Foods like chili peppers contain capsaicin, which may help increase your metabolism by raising body temperature and promoting fat burning.   

By making these dietary adjustments, you can potentially increase your BMR. This leads to improved energy levels and weight management.  And, for better internal temperature regulation, it's best to avoid excessive sodium and sugar intake, processed foods, and caffeine.

Lifestyle Tip for Better Basal Metabolic Rate:

Prioritize Sleep: Adequate sleep is crucial for metabolism regulation. When metabolism is optimized, fat burning can take place, which preserves muscle mass.

Adequate sleep is underestimated for metabolism regulation. It can help to preserve muscle mass, which, in turn, benefits your metabolism.  

Eat well, move well, sleep well, and keep warm! For more tips on sleep, refer to this blog post: Sleep—the Best Gift You Can Give Yourself To get more practical health tips from me on a bi-weekly basis, and to get a free Sleep Well Tips and Tricks Checklist on sign-up, visit this page: Free Gift.  

References:

Making the case for resistance training in improving vascular function and skeletal muscle capillarization - PubMed

DISCLAIMER: The content I share is for informational purposes only. It is not intended to diagnose, treat, or cure any disease. If you purchase products linked from these blog posts, I may receive a percentage of the proceeds. These affiliations help to support my work. 

©2025 Fernz Holistic Consulting