23/01/2021
‘Staying warm this winter: On my Dartmoor walks, I frequently lend out spare waterproof trousers, warm hats and gloves (all washed and sanitised upon return before lending to other walkers), as well as small heat packs on occasion. Mainly these loans are to people who don’t often walk on the moor and are surprised at the lower temperatures, biting wind, or driving rain. And sometimes it’s locals that get caught out. Most often people complain about cold hands and feet so, as this is a common problem, whether walking or not, I thought I would share what has helped me over the years:
❄️Good gear! Investing in or borrowing warm clothing is an essential way to stay warm:
*Layers - my preference is to wear several thin (thermal) layers rather than one bulky jumper or thick trousers but you may have a different preference. With layers, I can add or take them off whilst around the house, out in the garden, or out walking. Merino wool thermal undergarments are particularly effective.
🧤Gloves - On dry, cold winter days, there’s nothing quite like sheepskin gloves for keeping my hands warm. On rainy, cold days I wear thin thermal glove liners under waterproof ’Sealskinz’ gloves.
🧦Socks - Two layers of socks can really help with warmth (as well as reduce possible blistering from hiking boots). I wear a thin pair close to my skin, then a thicker pair over the top. I particularly like the ‘Bridgedale’ hiking socks as they have a high percentage of wool. Plus the factory in Ireland has been knitting socks there since WW1, when the first army socks were made.
🎩Hat - We all know how important it is to cover exposed parts of the body so wearing a hat can help to retain body heat. Children, in particular, will lose proportionally more heat through their heads. My favourite winter walking hat is made by ‘Thinsulate’ - with fleece on the inside, and a woolly exterior that’s treated to make it waterproof, this has been great at keeping my head warm.
🧥Jacket - My current preferred jacket is made by ‘Paramo’ because it’s long and lightweight. And my preferred waterproof/windproof trousers are by ‘Berghaus'. But I also have a ‘Berghaus' jacket that’s great in winter as it has an internal and removable zip-in fleece layer. On dry, cold days there’s nothing quite like a wool coat or sheepskin jacket.
🥾Boots - Two years ago, I invested in a lined pair of ‘Aigle’ wellington boots last year from ‘James Bowden &Son’ in Chagford. The boots have been brilliant so far, kept my feet waterproof and warm in winter, and haven’t cracked like other apparently quality brands. And earlier this year, I invested in a pair of ‘Harris Dry Boots’. They give the support of a hiking boot but are made from rubber so keep my feet completely dry (and therefore warmer) on rainy days or when walking over wet ground.
❄️Keep your core (really) warm. I find that the warmer my abdomen is, the warmer stay my hands and feet. Yesterday the termperature, taking account of the wind chill factor, was forecast to be -3 degrees so I wore three thin thermal tops, a pair of thermal leggings under my walking trousers, plus a thin wool jumper and my waterproof (and windproof) jacket and trousers. Staying at a consistently warm temperature, I had to take my gloves off on occasion as I was too hot!
🔥External heat sources
*Heat packs. They're not very eco-friendly but if you know that you get cold whilst out and about, securing a little heat back at the base of your spine will keep your whole body warm for hours - yes really! I use ‘HotHands hand warmers’ so that I can hand out to walkers if required but there are also microwaveable and reusable versions available.
*Hot water bottle under your feet or lower back at night in bed can really help to keep you toasty warm. To save money on heating bills, my father will often sit with a hot water bottle at his back in the evenings whilst watching TV.
*Light a fire - there’s nothing quite like a fire for keeping warm at home in the winter. Or sitting next to another good heat source.
*Warming your feet in a hot/warm bucket of water (with Epsom salts if you have them) is a lovely way to relax and warm up too. (Don’t do this if your feet are icy cold as you risk chilblains. They need to be slowly warmed instead.)
*Treat yourself to a hot drink - warming yourself from the inside out.
❄️Increase your circulation. Circulatory problems can be a sign of underlying health issues such as plaque buildup in the arteries, varicose veins, or thrombosis. Circulatory issues can be caused by low or high blood pressure, chilblains, diabetes, or Reynaud’s syndrome. There are lots of ways to help your circulation including exercise, nutrition, dry skin-brushing, etc
*Keep moving - exercising on a regular basis is essential to cardiovascular health, enhancing the circulation of blood from the heart to the peripheries.
*Daily dry skin brushing or body rub with a hot flannel helps to improve circulation. To do this, take a small washcloth and dip it in a bowl of fresh warm water, squeezing out the excess, and vigorously rub all over the body until your skin becomes redder showing that the circulation is coming to the surface of the skin. (Avoid rubbing or brushing over varicose veins, thin skin or open wounds.)
❄️Nutrition - tailoring your foods to aid circulation can make a big difference. Some evidence-based recommendations include:
🥕Reducing consumption of caffeinated drinks such as tea, coffee, and energy drinks. Caffeine constricts blood vessels and decreases peripheral circulation which can lead to a rise in blood pressure.
🥕Decrease trans-fatty acids contained in margarine, shortening, and many processed foods, and avoid deep fried and fatty foods. Instead increase intake of Omega 3 fatty acids from flax seed oil, fish oils, extra virgin olive oil and deep sea, cold water fish such as mackerel, herring, salmon and halibut.
🥕Ginger, garlic, and some herbal teas are all known to help cholesterol levels and circulatory health.
🥕Eat foods, or supplement, with Vitamin C and bioflavonoids. Bioflavonoids work together with Vitamin C to strengthen the walls of blood vessels and capillaries and to promote circulation.
❄️Hug someone! Apparently there really is a difference between men and women. When surrounding temperatures drop to a certain point, our bodies conserve heat by shutting off the blood flow to the hands and feet, making them feel cold. For women, that temperature is about 70°, while men can hold steady until about 67° or 68°. Perhaps this solves the eternal debate about why the house can feel too hot or cold!
Hope you have found these ideas useful. Perhaps you have other ideas that you would like to share with us? You can get in touch by emailing [email protected]. Please stay warm, safe and well this winter. And I wish you all a happy and healthy Christmas. See you in the new year!
Emma Cunis is a Dartmoor Guide and Macrobiotic Health Coach, Cook, and Counsellor. Available to purchase are Gift vouchers; 1:1 Walk and Talk; Zoom Talks; online Health Consultations; ‘Winter Small Group Specials’; and Nature-Connection Experiences are available to couples, families, and ‘bubbles’ - www.dartmoorsdaughter.com and www.emmacunis.com’
Article for Health & Fitness column in The Moorlander
Paramo outdoors Berghaus Thinsulate Dartmoor National Park Visit Dartmoor Bridgedale Aigle The Dryboot Company HotHands Sealskinz
