When my kiddo was little, one October morning I was dropping her off at school, wearing a sweater with large crochet holes in the sleeves and a puffy vest on top. I felt the cold morning air pierce my skin when the breeze moved. I got her settled in, and she wanted to take off her top-layer sweater. “No,” I told her. Tears followed, and I explained that it was a cold day, we had a family wedding coming in a few days, and we needed to take extra care of our bodies this week in the chilly weather so we don’t get sick. She calmed down, seemingly satisfied with my explanation.
Walking to my car, I saw bare necks in the breeze and naked ankles and felt my cold arms again. I got into the car and noticed the muscles in my back had tightened up. I remembered a post that originally made quite a splash with my community when I had first written it. Since then, I’ve made edits over time.
Although I wrote it in the depths of winter, the same tips apply to chilly autumn days.
Here it is:
As a Chinese Medicine practitioner, I am a bit obsessed with keeping people from getting too cold (don’t worry, we also don’t want people too hot either). I admit it. I’m like the cold police.
This means that despite my husband’s strong pleas that I stop concerning myself with his winter weather gear, I still searched high and low for the scarf and hat he was most likely to wear in below-freezing temperatures — just in case. He rolled his eyes when I brought the shopping bag home. It sat on the arm of the kitchen chair for two weeks. Then finally, vindicated! As a snowstorm approached, he tried them on, even liked them, and even used them!
But I digress…
The point is, the cold is no joke.
Frankly, if it’s below 60 degrees I think you should have socks on.
I love winter; I’m no longer someone who hates it, though I spent years loathing the long, dark, chilled-to-the-bone days. Now I find it refreshing and a great excuse to take things slower. And when I have to be out and about, I like to be intentional about my outerwear - and my underwear (yes, keep reading).
These days, when I’m out in public in the cold, I totally judge what I see (yes, this is embarrassing to put in writing). I judge anyone I deem improperly dressed for the weather. Then I realize I’m being an ass, and I find my compassion — maybe they were running late? Maybe the kid threw a fit about wearing pants today? Maybe they are hot all the time? Maybe they are from generations of people who lived in a colder climate and are more acclimated? Maybe they just don’t know that they need to keep their bones safe from the cold?
So here are the things I wish everyone knew. These are the things that may save you from arthritis later in your life. They might help you with your upset tummy, your fertility, or your mood. These ideas might help keep you from getting sick this season (or sick again!). They might help you rest better and triumph over your future Spring allergies.
Do not leave the house with wet hair. Plan ahead, folks; no one needs icicles in their hair. Use a blow dryer, wash your hair the day or night before… just do what you need to do to have dry hair before you go out into sub-zero temps (or really anything below 60 degrees farenheight). If you just cannot - because really sometimes we just didn’t execute the plan just right about our locks - pop your hood up or wear a good hat. As all grandmothers in cold temps have nudged for years, keep your head warm.
Cover your ankles. WTF? Why are you wearing cropped pants when it’s 10 degrees or even 40 degrees? Yes, they are cute and hip. Is it worth the chapped or marbled skin, though? No. Not to mention all of the other health stuff I mentioned above. If you must wear shorter pants in winter, wear them with boots or at least cover up when commuting. You can change into sexy shoes or show your lovely ankles when indoors.
Wear socks. This is one I really cannot understand… Bare skin when it’s freezing or just above? In the rain? In the snow? Frankly, if it’s below 60 degrees, I think you should have socks on. Socks, tights, stockings, whatever. There should be no fully bare feet in those sweet ballet flats you love to wear.
Scarves for everyone. Our necks are particularly susceptible to the cold and wind entering the body. This can make us vulnerable to colds/flu, aches and pains in the face and jaw, neck, or shoulders, balance issues, headaches, and more. Best to protect this part of you with a scarf. Wrap it well so that the back and front of your neck and top of your chest have an added layer of protection. If you are anti-scarf, pop your collar or pull that jacket neck up good around you. If you are standing outside or have just gotten onto the metro and notice your shoulders are up by your ears, check not only for stress but also to see if you are chilled. Furthermore, cold wind in your ears will also upset the muscles quite a bit - consider ear muffs or a good hat while figuring out your scarf situation.
Zip up. This can be hard when we’re rushing; and it’s worth taking the time to zip up your coat or button. Protect your belly and your reproductive organs/area from the same cold and wind I mention above re scarves. Cold abdomens can make us vulnerable to getting sick in general. Cold bellies can make it hard to poop easily, digest our food well, manage our energy, and can even mess with our organs down there. We do not want cold lodged in our sexy bits - it can cause other challenges for health and enjoying your libido. I know that may sound silly when I say it out loud, but if you ask any acupuncturist, we will all sing a similar tune - we want things warm down there so that your body works well - not too hot and not too cold. The same goes for our low backs; hence, choosing a coat that covers your waist and hips is a good idea. Short coats don't protect these areas as well as longer ones. While we’re at it, if you have aches and pains in your hips, SI joints, piriformis, or pelvis, wear a coat or extra layer that fully covers your bum when it's windy or painfully cold out. The protective layer for added warmth will help - especially if you have any nerve issues in your legs.
Layers for every day. I’m a fan of a good undershirt or camisole to stay close to the skin and keep the cold out. Not just outside, but in cold workspaces inside as well. I’m also a huge fan of long underwear (see, I told you we would discuss underwear!), which can keep you warm. I especially prefer those made with natural fibers like merino wool or flannel. Many polyester blends don't breathe as well, which can make someone too hot and sweaty in long underwear. In general, long undies keep us a bit insulated and experiencing less ups and downs with the drafts, the changing temperatures, and the wind. If you are, like me, particularly prone to getting very cold, choose wool socks- this will help so much. If you are a person who gets warm fast, then instead of long underwear, consider really leaning into the layers - I do not want you uncomfortable all day - a good breathable undershirt or tank of some kind tucked into your pants may be enough for you - and the wool socks.
Choose warmer drinks. As much as I like a good iced latte myself, no matter how much I am craving it, I choose something warm when the weather dips. Especially if you’re planning to walk with it outside and sip while waiting for the train or bus. I’m not gonna pretend I haven't been judging all those iced-latte to-go cups I keep seeing on cold days. Adding cold into your belly makes your body work harder to warm you up. Over time, this can become exhausting, like turning the heat up and down too often on your thermostat and stressing out the bigger mechanical components. Less ice is needed at this time of year for your beverages. And if you just cannot let go of your icy drinks, then following the zip-up rule above is key - at least keep the cold winds out while you are having that cold brew.
Warm up back at home. Try a warm bath or a heating pad; hot water bottles are a marvel, too! Wear socks or slippers in the house to stave off the cold; drink warm liquids like tea often; eat soup.
You may not even notice that you are chilled - really - we are all busy and doing a lot. If you find yourself a little extra cranky, check whether you feel too chilly or too hot because your layers aren't working well; you might be sitting under a chilly vent. Also, check your muscles and see if any joints feel achy. If they are, get out the cozy blankets and make a cup of hot tea.
If you’re an athlete taking to the great outdoors in winter, pay attention to all of this too, and adjust your gear to keep things on the up and up so you have a great experience and also tend to your body well against the elements.
Bottom line: Mother Nature is powerful; the wind can be sneaky, and the cold can get into little places inside us and cause disruptions. Of all of the things we all contend with, this is one that is a bit easier to control and manage- low-hanging fruit, my friends.
Respect the weather, respect your body. Trust me, your elder self will thank me.
Special note: warm clothing and outerwear are a privilege. If you can, many organizations and places are committed to making sure more people have good, warm clothing and coats for the cold months. Here is a search phrase you can use in your browser of choice to help others stay warm: I am looking for donation centers or options to donate coats and warm clothing near me.
Temperature regulation doesn’t come easily to everyone. If you find you're too cold, too hot, or a bit of both, and you just can’t figure it out, we acupuncturists have a gazillion ways to help. Likewise, if you are having challenges with any of the symptoms mentioned in this post, we can help.
Originally published for Third Space Wellness (a practice Rachel Brumberger co-owned and operated) on January 23, 2019.
