With the colder days and longer nights upon us, I am often asked by clients how they can help themselves feel warmer and avoid the constant feeling of being chilly.

It’s true that everyone has their own tolerance for cold, but if you are constantly feeling colder than everyone else in the room, then perhaps it’s time to look at your health to ensure that there is nothing medically wrong.

What parts of the body are responsible for controlling your temperature?

Firstly, it begins with the brain. The hypothalamus is able to reduce heat loss by activating muscle shivering and constricting blood vessels in your skin to reduce the loss of heat. Health issues with the thyroid are worth examining as the thyroid helps set your basal metabolic rate. Hypothyroidism, (low thyroid function), is often associated with cold intolerance. Other signs to look for if you suspect low thyroid function could be dry, flaky, or itchy skin, fatigue and weight gain. If you think that you may have a thyroid issue, ask your health care provider to conduct a thyroid test that includes TSH, T4, T2, reverse T3 and thyroid antibodies.

Could you be deficient in Iron?

Iron is responsible for energy production and helps oxygen be transported around the body in haemoglobin. Often low iron readings create a reduced ability to regulate temperature resulting in cold sensitively. Other deficiencies such as low Copper levels and Zinc may also contribute to hypothermia, (low body temperature), so it is always worth checking these levels out.

Body Composition

There is no doubt that heat is mass-dependent, so people who have less fat on their bodies are naturally going to feel the cold more because they lose heat faster. Fat provides insulation, so if you are underweight through illness, or naturally slim, then you may be left feeling chilly quicker because you simply have less fat to burn as heat.

Is it your hormones?

Oestrogen and progesterone both have an influence on the brain’s thermoregulatory centre. Progesterone tends to raise core temperature and oestrogen tends to favour heat loss and lower the set point. Oestrogen helps maintain a stable control over our thermoregulatory control, so when oestrogen falls, such as in menopause, instability can occur causing women especially to struggle to maintain a balance.

Other Lifestyle factors

Other factors to consider are age and diet. Our thermogenic function declines as the body ages, plus if you are eating a high fat diet, or taking drugs, these factors can cause metabolic stress to the body and affect our temperature control centre. If you have a lot of inflammation in the body, this can suppress heat production. If you are lacking exercise in your lifestyle habits, or not sleeping very well, these can both disrupt your body’s natural mechanisms.

How To Naturally Increase Your Thermostatic Control Centre

Eat foods rich in B vitamins

(wholegrains, seeds, peas, beans, eggs, fish, poultry, mushrooms, sweet potato), and Zinc rich foods, (seeds, nuts, legumes, tofu, chickpeas, dark chocolate).

Cold Exposure training

Cold showers every morning will naturally activate brown fat, (which strengthens your thermogenic response). Turn the thermostat to ‘cold’ for one minute, then at the end of your shower, warm your feet, put a dressing gown on for a few minutes and let the body naturally heat itself.

Body Brushing

Treat yourself to a natural bristle body brush, start at your feet and sweep in long strokes, with gentle pressure, up towards the heart for 5-mintues.

Regular exercise

Is needed to increase heat production capacity, think brisk walking, jogging, dynamic stretching.

Managing your insulin levels

Eat a balanced diet rich in complex carbohydrates, proteins and plant-based foods.

Eat Iron rich meals

If ferritin levels are low, think beef, liver, chicken, turkey, shellfish, legumes, lentils, tofu, dark green leafy vegetables, nuts and seeds. Combine plant iron sources with vitamin C foods to improve absorption, such as citrus fruits, bell peppers and kiwi.

Note to self

If your fingers turn blue, check with your doctor as you may have Raynaud’s.

In conclusion

Your body’s ability to tolerate cold is trainable and your thermostat is adaptable. Practise some small, but consistent changes which help you build more brown fat and help you tolerate the cold. Before you know it, you’ll be enjoying those cold, crisp mornings with comfort and ease.