How can I keep warm this winter?9 tips on how to combat the cold

Winter can mean months of misery for those of us with poor circulation.

The cold causes the vessels carrying the blood from our heart and around our body to contract, which is why people suffer more at this time of year.

“I get many patients complaining of cold hands and feet and often it’s of no medical concern,” says Dr Matt Piccaver, a GP in Glemsford, Suffolk.

“But it could be an early sign of hardening of the arteries in the legs due to a build-up of fatty deposits. Or a warning of cardiovascular disease or diabetes.

“Both need diagnosing and treating quickly.”

Lifestyle changes, such as quitting smoking, exercising and lowering your cholesterol, can all improve blood flow.

Here, experts share some more warming tips:

Loose clothing






A common cause of cold hands and toes is Raynaud’s – a condition where the blood supply becomes affected because the vessels carrying it go into temporary spasm. The result is white toes and fingers for several hours.

“If you seem to feel the cold more than others, you may have Reynaud’s,” says Alok Tiwari, a vascular consultant at Birmingham’s Priory Hospital.

“You can take medication in the form of calcium channel blockers but you can improve circulation by not wearing clothes and socks that are too restrictive.

“You want your blood to flow as easily as possible.”

Eat more spices






Many ingredients in a curry are doing more than satisfying your taste buds.

“Ginger and turmeric have powerful anti-inflammatory properties, which are important for our cardiovascular health,” says nutritionist Kim Pearson (kim-pearson.com).

“Inflammation is a key risk for diseases relating to the heart, so focussing on an anti-inflammatory diet can help reduce this and promote healthy circulation.

“Turmeric could also help prevent blood clots forming as well as dilating and relaxing blood vessels, so allowing a healthy circulation.”

And garlic has long been known to have blood-thinning properties.

Research at Germany’s University of Saarland found that eating half a clove every day for a month meant the microcirculation of capillaries and arteries improved by almost 50%.

Keep moving





Even walking around the lounge during the ad breaks on TV will help keep blood flowing.

“The body needs to maintain its core temperature and sometimes to do this, it will reduce circulation to vessels in the extremities, meaning you feel the cold in your fingers and toes,” says physiotherapist Kathleen Walker (penarthphsiotherapy.co.uk).

“Light exercise helps warm you up as the chemical reactions that occur within muscles increases heat production. Step ups on a bottom step, balancing on one leg and walking around the house on tip toes are all simple exercises.”

Supplements


There are many products you can buy over the counter that claim to boost your circulation. Often they contain spices that have thermogenic – warming – properties.

One is Veintain (naturesbest.co.uk, £12.20 for 60 tablets), which contains ginkgo biloba, a herb shown in trials to help maintain blood flow.

Cosy footwear


Many young girls and older women make the mistake of wearing too thin socks or flimsy shoes in winter, says Emma Supple, founder of footcare clinic Supplefeet (supplefeet.com).

“But they need to be extra careful as their circulation isn’t working at full capacity.

"This can lead to a whole host of problem, such as chilblains. Try thicker socks and a warm shoe or an Ugg-style boot with a fur lining.”

Stay well watered




Staying well hydrated maintains a better blood flow which in turn increases oxygen around your body.

“We need to ensure the cells in our body have a constant level of water in order to help blood circulate,” says Professor Tom Sanders, a nutrition expert at King’s College London.

“The amount of water we need is roughly two litres for a woman and two and a half for a man, per day.”

Avoid bad fats



It’s important to give blood the least hazardous route around your body. So we should avoid trans fats, which are associated with atherosclerosis – a narrowing of the arteries.

“Trans fats are also known to increase levels of LDL, which some believe contribute to heart disease.

"Sources include margarines, some deep fried and processed foods including certain brands of biscuits,” says nutritionist Kim Pearson.

Slowly does it



“If your feet do get cold, once you get home warm them up slowly,” says Emma Supple.

“Don’t immerse them in a hot bath. This will cause the small capillaries to burst. Instead use warm water in a bowl.

“Your partner might not appreciate it but putting your feet against their warm body is one of the best ways to get the blood flowing to them.”

Shivering fit




Researchers at the Garvan Institute of Medical Research in Sydney found that 10 minutes of shivering can burn as many calories as an hour’s exercise.

And the fitter we become by doing aerobic activities such as swimming, cycling or running, the more effective our circulation system will become.

“Being fit gives you a larger aerobic capacity and relatively larger muscle mass,” says Kathleen Walker.

“This means your thermoregulatory mechanisms – your body’s way of adapting to the temperature changes- works better. So in the cold, you’re actually able to give off a larger shivering response.”

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