Body temperature is essential to your body's ability to function well. Your body is at its best and fittest when you have a healthy and optimum temperature. When your body temperature drops, it will seriously affect your body, even causing death. Therefore, the skill to increase body temperature is essential in cold weather exposure. This article gives simple tips you can apply immediately to increase your body temperature.
15 simple ways to increase body temperature
What is body temperature?
Body temperature is one of doctors' four core vital signs to gauge your health. It tells you if you are feeling sick, whether you are dehydrated, and whether you're eating right and getting enough sleep.
The average temperature range is between 97 and 99 degrees Fahrenheit for most people. But it can be slightly higher or lower, especially for babies and children.
The average body temperature also varies based on sex, age, exercise, and a person's underlying health condition. If a fever starts, call a doctor immediately.
Why does your body temperature decrease?
The most common cause of severe hypothermia is prolonged exposure to cold conditions or cold water. But other factors such as age, poor nutrition, or health conditions can increase the risk of developing hypothermia.
Weather
Hypothermia is an illness that can occur when a person's body temperature falls below 95degF (35degC). It can happen when a person spends a lot of time outdoors in cold weather or when wet or in cold water for an extended period.
Illness
People who are ill or have conditions such as hypothyroidism, heart disease, circulation problems, or taking medicines that interfere with their body's ability to regulate temperature are at an increased risk of developing severe hypothermia.
Age
Some people, such as infants and young children, are especially vulnerable to hypothermia because of their small size and low muscle mass. They're also at higher risk if they live in an area with typical cold weather. Older adults are also at risk, as their bodies may be less active and generate less heat.
Medications
Certain medications, including antidepressants and sedatives, can interfere with your body's ability to regulate its temperature. You should talk to your doctor if you have any of these medications, mainly if you work outdoors or regularly go outside in freezing weather.
In addition to their effects on your body's temperature regulation, these medications can also affect your heart and blood vessels. These drugs can lead to abnormal heart rhythms and strokes, which could be fatal.
Why do we need to increase body temperature?
Lowered body temperature affects your brain, making it difficult to think clearly or move well. It can also make it hard for your heart to beat correctly.
It can happen to people of any age, although infants and older adults have a higher risk because their bodies can less regulate their temperatures. You can be at greater risk of hypothermia if you are not dressed correctly for the weather or live in an area with a lot of cold weather.
Increase core body temperature for weight loss
Increasing core body temperature is one of the most effective ways to burn calories and lose weight. It’s the same reason hot water makes you feel energized and warm after drinking it – when your internal body temperature rises, your metabolism kicks into high gear.
You might be surprised to learn that your core body temperature is a good indicator of your metabolic rate. This is because your core body temperature affects every aspect of your metabolism. If it’s low, you may not burn enough calories to maintain your body fat levels.
Avoid ice cream and cold beverages during the winter - These are often loaded with fat and will decrease your core body temperature. Instead, opt for soups, chili, and other warm foods.
Alternatively, you can take natural supplements to increase your core body temperature. However, it is essential to remember that if you don’t incorporate these supplements with diet and exercise, they will only be of limited benefit.
In general, it’s best to stick to a low-calorie, healthy diet and exercise regularly to achieve optimal results. In addition to eating a balanced diet, you should drink plenty of fluids to help keep your body temperature up and burn more calories.
15 simple ways to increase body temperature
Experts say that if you're feeling chilly, you should try to increase your body temperature. This can help you stay warm and avoid hypothermia or other heat-related ailments, including dehydration.
Eat hot soup
If you're feeling sick or want to warm yourself up, eating hot soup can help. It has several benefits, including helping to boost your immune system and warding off colds and flu.
In addition, hot soup is high in minerals, such as potassium and calcium, which can help reduce the risk of heart disease. Moreover, the slow cooking method used in soup allows for absorbing vitamins and nutrients, such as beta carotene from carrots and lycopene from tomatoes.
Soup can also be a great way to get more vegetables into your diet, which is especially important in winter when much of the product starts to go wrong. You can use a variety of fresh and frozen vegetables in your soup, but it is best to cook them first in a bit of liquid to soften their texture and blend their flavors.
Drink hot tea or coffee
Hot drinks help you warm up quickly. In addition, a cup of hot tea has a variety of benefits for your health. According to Haley Hughes, a registered dietitian and owner of RDRx Nutrition, it can also make your breath fresher. She told Elite Daily that drinking a cup of tea can inhibit bacteria growth, which can lead to bad breath.
Eat grilled vegetables
If you want to increase your body temperature, eating foods rich in protein and fat is a good choice. These foods stimulate the body to produce heat during digestion.
Foods rich in protein and fat include meat, poultry, fish, beans, nuts, and seeds. They also contain vitamins, minerals, and antioxidants.
When choosing a meat or poultry option, it is important to choose lean cuts. For example, a filet of white fish has just 1.5 grams of fat and 41 grams of protein per serving.
Chicken and turkey are also excellent sources of protein. However, dark meat cuts tend to be fatter than light cuts.
Eggs are another great source of protein. One large egg contains 6 grams of protein and is rich in choline, vitamin A, and B12. They are also a source of omega-3 fatty acids.
Eat foods rich in iron
Iron is a vital nutrient crucial in producing red blood cells, which carry oxygen throughout your body. Deficiencies in iron can cause fatigue and anemia. In particular, anemia often makes you feel cold.
Eating iron-rich foods can increase your body temperature and help you stay warm if you're feeling under the weather. Lean beef, poultry, and pork tenderloin are excellent sources of minerals.
Heme iron is found primarily in meat and other animal products, while non-heme iron can be obtained from dark leafy greens, beans, nuts, and seeds. It's also fortified in particular cereals, grains, and bread.
Including at least one iron-rich food at every meal or snack is a good idea. The more iron you eat, the better your immune system will be.
Eat calorie-rich foods
Thermogenesis is a process by which the body emits a certain amount of heat to metabolize food. This process is responsible for reducing and increasing your body temperature, depending on your food type.
One of the best ways to increase your body temperature is by eating calorie-rich foods. These can include foods high in fat, protein, or carbohydrates.
For example, red meats like beef, lamb, and pork can provide a lot of calories. You can combine them with healthy vegetables and whole grains for a nutritious meal.
These foods may also help you feel full for longer. They can also give your body the energy to keep you warm during winter.
Meditation
In addition to increasing your body temperature, meditation can reduce stress and anxiety. Several studies have shown that meditation can improve focus and memory and even train your brain to handle stressful situations better.
A study published in the Brain, Behavior, and Immunity found that meditation can also help increase your immune system's ability to fight colds and helps boost your core temperature by up to two degrees. In the study, participants who meditated for eight weeks had fewer sick days than those who did not.
This is likely since meditation helps lower inflammation in your body, says Dr. Rozien.
Meditation can also decrease high blood pressure, leading to heart disease and strokes. This can be achieved by relaxing the nerve signals that coordinate heart function and blood vessel tension.
Breathe Deeply
Some breathing methods also expend energy and generate heat to warm the body. You can do belly breathing or deep breathing to raise your temperature. To perform the breathing method, you do the following:
- Take a deep breath, and then pull your belly in.
- Hold your breath for a few seconds.
- Exhale and remove in the abdomen.
The first time you practice breathing, your body will feel tired. When you get used to it, you will feel better.
Exercise
The benefits of exercise are endless - it increases energy, improves mood, and reduces your risk for chronic diseases.
When you exercise, you naturally raise your body temperature. This gives you more energy during your workout and helps you stay active longer.
However, drinking water during your workout is essential to avoid dehydration. When you dehydrate, your body can't sweat and lose heat as quickly, which can cause you to feel colder after exercising.
Stay Indoors
If you have to stay indoors, there are some things you can do to make it more comfortable. One of the simplest is sharing your body heat with someone nearby.
Walking
Another way to increase your core temperature is to get some light exercise. Walking is an effective way to raise your heart rate and increase circulation. But be careful not to overdo it, as intense or long-term cardiovascular exercise can decrease your body's temperature.
Wear Warm Clothes
Getting dressed in warm clothes can help increase body temperature, as clothing affects air circulation over the skin and evaporative cooling.
Choosing fabrics that retain heat well, like cashmere, wool, or thermal knits, is essential. Layering is a great way to stay warm while looking stylish.
Keep warm with a mask and gloves
The easiest way to keep warm is with a warm, comfortable facemask. You can buy one at most drugstores or pharmacies for about a dollar.
You can also wear gloves. These will help protect your hands from the cold and allow you to move more freely.
Take a Bath
Taking a bath is one of our favorite ways to relax and has many health benefits. For example, it can increase your body temperature by promoting blood flow and circulation.
It can also help improve your sleep quality and reduce stress, which is excellent for your overall health! A study found that soaking in a warm bath for an hour before bed can help you fall asleep an average of 10 minutes sooner.
Wear a Hat
In colder weather, hats can help regulate body temperature. They may also help prevent frostbite or hypothermia.
According to experts, about 40 to 45 percent of your body heat is lost through your head.
This is because blood vessels close to your scalp are far from your core body temperature.
Wear a Scarf
Wearing a scarf is one of the best ways to increase body temperature. A scarf traps your body heat close to your skin, helping to protect you from cold winds and snow.
They also come in various styles, colors, and fabrics. They're the perfect accessory for any winter wardrobe!
Prevention
Here are some ways to prevent colds:
- Wearing layers of clothes
- Wear slippers and socks in the house
- Drink warm drinks like warm water, warm tea, warm coffee
- Maximize heat in your home by closing air vents, blinds, and rooms
- Bring blankets when traveling by car
When to get medical help?
Call 911 immediately if you experience the following symptoms because severe hypothermia can cause organ failure and death. It can also cause frostbite if the damage isn't treated early.
- Body temperature drops below 95°F (35°C)
- Passing out
- Impaired thinking ability
- Shivering, and frostbite
- Disorientation or confusion
- Skin that is tinged whiteish, bluish, red, or gray after extreme temperature exposure
It is dangerous because it affects the brain and a person's ability to think clearly and move well.
First aid for hypothermia
If you notice that a friend or family member has signs of hypothermia, you must call for help immediately. Take them inside and cover them with blankets. Then, use warm liquids to increase their body temperature.
If they are conscious, give them warm fluids that are sweetened or nonalcoholic. Don't give them alcohol, which can cause cardiac arrest and death.
When you are rewarming someone with hypothermia, don't rub or massage them because this can damage their skin and cause worse problems. You can use a heating pad, hot water bottle, or your body heat to help them warm up. But be sure to handle them gently, as rough movement can trigger a dangerous heart rhythm that could be fatal.
Until assistance arrives, the most effective treatment for hypothermia is to gradually bring the victim's temperature back up by placing them in warm, dry clothing and then providing them with small amounts of food or drink. The body will metabolize the sugars in these foods and use them to rewarm the core.
Advice
One of the simplest and most effective ways to raise your core temperature is to exercise light. Even a short walk or jog can do wonders for your health. Incorporating resistance training into your routine is also a good idea, as it can boost your metabolic rate and increase your body’s ability to ward off the cold.
It’s a good idea to drink lots of water, too. This will keep you hydrated and prevent dehydration, which can lead to some problems, including headaches, nausea, and dizziness.
You can also boost your energy levels by engaging in meditation. Studies have shown that meditation increases blood flow to the brain and helps boost your core temperature by up to two degrees.
Other tricks include a warm bath or shower that provides hydro-immersion therapy. This can be achieved with a little effort and some creative thinking. It’s a great way to relax after a stressful day or to boost your energy levels for the next challenge. Other tips to keep you warm and sane include avoiding heat-generating activities, such as exercising or engaging in extreme sports, during the hottest parts of the day.
