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It can be challenging to know what to eat in winter to help you stay warm, especially when it comes to maintaining warmth long through the night. Warming up before retiring to bed can be particularly challenging, and being kept awake at night by chilly, frosty temperatures is most unpleasant.
Many people are becoming more reluctant to use heaters because of the current increase in energy prices, and are looking for other ways to naturally increase their body temperature. So, scientists have been sharing their recommendations on what foods naturally increase body heat before retiring to bed as well as how to induce sleep with these foods.
The following ten foods are thought to be particularly useful at bedtime in keeping you warm, sleepy and comfortable. These tips should help provide some ideas on how to enjoy them and incorporate them into your diet.
Root vegetables are well known for raising your body temperature. These include foods like kale, potatoes, carrots, and sweet potatoes. As a result of these vegetables' higher energy requirements during digestion, your body will naturally become warmer.
Carrots are particularly effective because they contain the nutrient alpha-carotene as well as potassium. Adding more carotenoid-rich foods to your diet can strengthen your immune system and overall health. Their potassium may help induce sleep as well, because it is a mineral that helps relax blood vessels; it may also decrease the risk of stroke and reduce blood pressure.
For these reasons, a warm bowl of carrot soup before bed should not only heat up your body temperature, but should also help better prepare you for sleep.
Even though oats are typically consumed in the morning, they have several advantages that make them useful before bed.
Oats are higher in protein and fat than most other grains, and they are also high in carbohydrates and fiber. They contain high levels of numerous vitamins and minerals. The most ideal time to start enjoying oatmeal in the evenings is when the weather starts to cool off and you need to provide your body with additional warmth.
This convenient and nutritious breakfast staple is a fantastic source of fiber and whole grains and contains many nutrients. Fiber, for example, not only aids in increasing your feeling of fullness and warmth, but it also helps to lower your cholesterol.
Before you retire to bed, try eating a small handful of nuts like pistachios, almonds, or peanuts to boost your metabolism and raise your body temperature.
Almonds are a very healthy option since they contain a significant amount of essential fatty acids, which can further accelerate your body's metabolism. They are an ideal snack at any time because they are rich in protein and fiber, which help you feel fuller for longer.
However, almonds are much more easily digestible if they are soaked (for example, in water or milk) before eating them in the evening. This is so that the body can more easily absorb nutrients before going to sleep.
Soaking a few almonds in a small bowl of steaming hot oatmeal is a surefire way to increase body heat when you go to bed.
4. Coconut Oil
Studies have found that coconut oil's medium-chain fatty acids increase satiety more than long-chain fats do, as well as encouraging body fat loss through better control of body temperature.
Medium-chain fatty acids (MCFAs), which are found in coconut oil, are easy to absorb and can be used to boost energy right away. The healthy fats in coconut oil, like those in avocados and olive oil, are converted by the body into energy rather than fat when consumed. Cooking with coconut oil not only boosts metabolism and provides energy, but it also kills viruses and regulates blood sugar.
Melted coconut oil on air-popped popcorn is a simple way to enjoy coconut oil in the evenings as you settle in to watch a movie.
It is no coincidence that cinnamon is associated with winter; due to its thermogenic qualities, which increase our body temperature in cold weather.
According to studies, cinnamon stimulates thermogenesis, a fat-burning process that also raises the body temperature. The term "thermogenesis" simply refers to "heat production."
Experts contend that eating foods with thermogenic properties may increase the rate of calorie burning, which in turn raises your core body temperature. Therefore, a thermogenic could even be considered a heating agent that produces effects similar to those of spicy food. Additionally, cinnamon can also enhance body metabolism; the way sugar is broken down in the body suggests that cinnamon may act like insulin.
Try sprinkling a bit of cinnamon on your nighttime oatmeal to heat up your body temperature even more, rather than just eating oats alone. Or, stir a small amount into a steaming hot cup of herbal tea.
The human body requires certain nutrients, such as water and magnesium, to maintain a healthy core temperature that ranges between 98 and 100 degrees Fahrenheit.
Bananas, which are rich in magnesium and vitamin B12, support the thyroid and adrenal glands' normal operation, which helps control your body temperature in cold weather.
Magnesium is a crucial mineral for overall health and is needed for the body's more than 300 biochemical processes. Researchers have suggested that the magnesium ion regulates body temperature by activating heat defenses and deactivating cold defenses.
By simply eating a banana in the evening you may boost your magnesium and vitamin B12 levels sufficiently to help regulate your body's temperature before bed. This will enable you to stay warm throughout the night.
Another helpful food to heat up your body before before heading to sleep is ginger. Your body's circulation is said to be enhanced by ginger, which in turn raises body temperature.
This root is more adaptable than you might realize, and may just give you the extra kick you need to help warm you up. Try sipping on a mug of lemon ginger tea, which is known for having numerous health benefits before bedtime.
8. Cayenne Pepper
On a chilly day, cayenne pepper will work wonders if you can handle the heat. The most significant effect of cayenne is to add warmth to any recipe, food, or beverage. It offers a spicy flavor that lingers on the lips before quickly distributing heat throughout our bodies.
When consumed, a substance in these peppers known as capsaicin causes your body to become more heated. When you consume cayenne pepper, it may contribute to an increase in digestive fluid production, send digestive enzymes to the stomach, and give the stomach additional defense against infections. According to studies done on animals, capsaicin may aid in lowering high blood pressure, which lowers the risk of developing heart disease.
At bedtime, you could try sprinkling a pinch of cayenne pepper spice on your oatmeal, as a more fiery alternative to cinnamon.
Because rice is a complex carbohydrate, it warms you up as you eat and digest it. Anything high in complex carbohydrates, such as rice and cereals, can have a warming rather than cooling effect on the body. Your digestive system has to work harder, which produces more heat because it takes more energy to digest for a longer period.
The benefit of eating this carb is that it provides energy that helps with metabolism. One study compared the sleeping patterns of 1,848 individuals based on how much rice, bread, or noodles they consumed. Compared to bread or noodles, eating more rice was linked to better sleep, including longer sleep cycles.
A warm bowl of rice pudding, perhaps served with a dollop of jam, is a comforting late-night snack that will keep you warm and satisfied.
Honey is a traditional remedy for colds and coughs. Therefore, consuming it in the winter as part of a hot beverage before bed should help you stay comfortable well into the night. Honey is used as an anti-inflammatory, antioxidant, and antibacterial agent in addition to being a natural sweetener.
Science supports the practice of having a glass of warm milk with honey right before bed to help with sleep quality. A number of studies have found that drinking warm milk and honey can promote a warmer, more comfortable sleep.
For instance, one study found that giving 300 children with respiratory infections 1/2 tablespoon of honey 30 minutes before bedtime improved sleep quality and decreased nighttime coughing. In a similar vein, 421 older adults who regularly drank milk or milk products had a lower risk of having trouble falling asleep.
To keep its core temperature between 98 and 100 degrees Fahrenheit, the human body needs certain nutrients like magnesium and water. But certain foods, especially those that are high in complex carbohydrates and healthy fats, together with critical nutrients like magnesium, potassium, and vitamin B12, all contribute to heating up a body's core temperature.
Oats are perhaps one the most comforting foods to eat before bed, as one of the most beneficial to boost body temperature and help you sleep. This is especially true when they are combined with other beneficial ingredients like bananas, almonds, honey and cinnamon. Eating a combination of foods like this, together with a warm mug of lemon ginger tea to boost your blood circulation, is a surefire way to increase body heat when you go to bed.
Sources and Further Reading
- How to Increase Body Temperature: 15 Ways
Learn 15 ways for how to increase your body temperature, including physical and mental activities, diet, and more.
- Thermogenesis - Wikipedia
Thermogenesis is the process of heat production in organisms. It occurs in all warm-blooded animals
This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.
© 2022 Louise