For some lucky residents of the northern hemisphere, February means a welcome transition from chilly winter weather to the glorious thaw of spring.
But for many of us —Alberta through Eastern Canada—this can be the most bitterly cold month of the year (we kid you not, it’s -21℃ as we write this). We have more chances of seeing a Covid vaccine than a daffodil in the next few months.
Those nearer polar latitudes have figured out how to get through—and even enjoy—the long chill. But some days, thermal underlayers and cups of tea just don’t seem to fend off that ‘deep in yer bones’ cold that seems to settle in.
So let’s focus on getting warm from the inside out.
While some diet changes happen naturally when the temperature drops (hello soups and stews, bye-bye crunchy taco salad!), most are centred around feelings of comfort and contentment, like wrapping your frosty fingers around a hot cuppa or hunching over a steaming bowl of something hearty. But for lasting warmth throughout the day, it pays to think in terms of macro-and micro-nutrients.
Here’s a little cheat sheet:
Complex Carbs: Work that Metabolism, Baby!
Thermogenesis means the generation of heat, which our body does all the time. But in general, foods that take your body longer to digest mean more heat and can help keep you warmer by raising your core temperature (you can dive into the science of diet-induced thermogenesis here and here.)
The best thermogenic foods? Those rich in carbohydrates and fat. But before you go reaching for the white bread or bag of chips, note that we’re talking complex carbs—the unprocessed, fibre-rich, long-chain carbohydrates found in whole grain rice and pasta, plus root veg and sweet potatoes, among others.
These foods take more energy for your body to break down, and the slower the digestion, the warmer you’ll be.
Fibre, a carbohydrate type, is also a good thing to have in chilly weather, as it’s hard for the body to digest. The harder your body is working, the toastier you feel! Load up on fruits (keep the skin on those apples and pears!), whole grains, pulses and oats.
Bonus: Complex carbs make you feel fuller for longer, so you’re less likely to devour all the pandemic baking in one go!
Healthy (Unsaturated) Fats: Stick with the Good Guys
Don’t worry; we’re not about to suggest you gain a few pounds for the winter to help insulate (though if you do, we’ll be the last to judge.) Instead, we’re taking a more molecular look when it comes to fat.
Just like with carbs, there’s a caveat (we’re not talking cream cheese frosting kind of fat…though everything in moderation, right?) We’re going for monounsaturated fats like olives, fish, avocados and nuts. These healthy fats turn into fuel, instead of extra padding, and promote the metabolism in generating energy to make you feel warm. For a nice intro to ‘good and ‘bad’ fat, check out this page from The American Heart Association.
Bonus: Healthy fats help with vitamin absorption, which is essential for a robust immune system. Plus, Omega-3 Fatty acids have also been found to prevent and fight depression, which is much easier to fall prey to in these dark, grey months.
Vitamins + Minerals: The Greener, the Better
While we’re trying to warm up, we might as well support our immune system too. Think Vitamin C-rich foods like blueberries, brussels sprouts, and dark green veggies. They’re not the most glamorous of the veg family, but one serving of brussels sprouts packs more Vitamin C than an orange!
Foods high in zinc, like oatmeal and eggs, also support immune function. While butternut squash is packed with antioxidants and essential nutrients (not to mention good ‘ole dietary fibre).
Iron is another essential for the cold, as it carries oxygen through the body, which keeps you warm. If you always find yourself complaining of the cold—especially in the hands and feet when no one else seems affected—it could be a sign of iron deficiency or anemia. If you eat meat and fish, go for beef, sardines, salmon, tuna, mussels, and oysters. Otherwise, beans, lentils, tofu and chickpeas will help keep those toes toasty warm.
Vitamin B3 also helps regulate blood flow, keeping your temperature up, so green leafy vegetables and peanuts are your friends in the colder months (well, y’know, all the time).
Bananas can also be a surprising winter ally, as they’ve got an excellent little selection of essential vitamins plus magnesium—important for your thyroid and adrenal glands—which help regulate body temperature. If you already used up your bananas for that banana bread you polished off last week, fish, brown rice, beans, and those trusty dark greens will do the trick.
Don’t Neglect Liquids: No to Cocktails, Yes to Caffeine
You may not be thinking about sipping on a tall glass of cool water when the temperature plummets outside, but you can still become dehydrated in winter. When your body is dehydrated, it limits warm blood flow to the skin, making you feel cold. In colder seasons, we don’t naturally feel as thirsty. We don’t notice fluid leaving our body as much (unless you’re a committed winter exerciser, in which case, keep up the good work!), so replenishing fluids is still essential.
Most liquids do the job but avoid alcohol if you’re prone to feeling cold, as it dilates blood vessels and increases heat loss. Two good options are drinks with caffeine, which stimulates metabolism, causing your body to burn fuel and warm up.
Tea made with ginger is known to raise body temperature by increasing blood flow. (Bonus, it’s a great immune booster too, and the freshest roots are actually harvested in winter!)
One thing to avoid? Sugar. It causes a quick spike in energy, but then your body temperature will fall as soon as it’s burned off, which can leave you colder than before.
So save the hot chocolate for a day when you’re bundled up with a blanket by the fire.
