Consider the wind chill. A wind of 20 mph will make the temperature feel 20 degrees colder. Early signs of hypothermia include weakness, shivering, fatigue, slurred speech, dizziness and confusion. If you experience any of these symptoms, move to a warm area immediately.
A lot of heat is lost through your head and neck, so a hat is important. Use a turtleneck pulled up over your mouth to warm up the air you breathe. Mittens keep fingers warmer than gloves, and together with a hat can help prevent frostbite on fingers or ears.
Try not to overdress which can cause increased sweating. Moisture contributes to heat loss. Remove layers as your body heats up, or start out your workout a little bit chilly. Your body will heat up as you get going.
Don’t wear cotton next to the skin. Cotton captures moisture and as you sweat, it traps moisture next to your body. Your body loses heat four times faster when exposed to water at lower temperatures. Get workout clothes made of wicking fabrics designed to move moisture away from the body.
Small people have a large surface area-to-body mass ratio, which means they have a greater percentage of body in contact with the environment, which means a higher risk for hypothermia. If you’re small, layer up when you’re outside exercising!
The best way to de-stress and re-focus is to get outside and get some fresh air. Even if it’s chilly outside, a little light exercise will keep you warm for a 15 minute break. Another good way to de-stress is getting regular neuromuscular massages.
Studies have found that when we’re overloaded with information or thoughts our brains and bodies need a break. Regular deep breathing can help. Taking a walk or doing some yoga can help quiet the mind as well. Especially before bedtime, relaxing and letting your mind drift is better for sleep than ruminating over what has gone on during the day, or what will take place tomorrow.
Studies suggest that blueberries which have a wealth of anthocyanins, a powerful antioxidant that gives blueberries their color, enhance neuron-to-neuron connections in the brain which delays memory loss.
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