Body temperature, which refers to the internal temperature of the body, is one of the important indicators of the current state of health. Body temperature fluctuates several times a day, and is generally lowest in the morning and peaks in the afternoon. It will fluctuate due to changes in temperature, as well as many factors such as activity, exercise, stress, post-meal, and measurement location. And it is said that cells and internal organs of the human body are most active at 36.5~36.7℃. Enzymes that produce energy to continue life-sustaining activities are known to react and be most active at 36.5~36.7℃. When body temperature, which plays an important role in health, is low, it adversely affects various internal organs such as blood vessels and digestive system, and the enzyme activity involved in metabolism slows down, increasing the risk of developing various diseases. On the other hand, an increase in body temperature improves blood circulation and at the same time activates various functions of the human body, which directly affects health. According to the contents revealed through various studies, immunity increases by 50% when body temperature rises by 1℃, and when body temperature drops by 1℃ compared to normal body temperature, metabolic ability decreases by 12% and immunity by 30%. Therefore, it is important to maintain a stable body temperature to maintain immune function and prevent cancer and various diseases. So today we are going to look at various ways to help raise your body temperature.
how to raise body temperature
1. steady exercise
The most effective way to maintain an appropriate body temperature is regular exercise. Exercising increases the body’s metabolism, improves blood flow, and helps maintain body temperature. In addition, the increased muscle mass through regular exercise helps to increase the basal metabolic rate, which is essential for maintaining body temperature, and is said to be effective in maintaining proper body temperature. Therefore, it is recommended to perform aerobic and anaerobic exercise such as walking, jogging, cycling, and strength training in combination, and it is recommended to perform it continuously at least 3 times a week. However, if you exercise outdoors for a long time when the temperature is too low, it can cause hypothermia due to a drop in body temperature.
2. Balanced intake of essential nutrients
In order to maintain proper body temperature and raise body temperature, it is also very important to consume essential nutrients necessary for normal metabolism. In particular, it is said that it is effective to increase the basal metabolic rate and maintain body temperature by consuming a lot of high-quality protein and taking sufficient amounts of various vitamins and minerals that help to activate the metabolism. In addition, eating various foods such as ginger, red ginseng, onion, chives, burdock root, and lotus root helps to increase body temperature by promoting blood circulation. On the other hand, processed foods and instant foods high in simple carbohydrates produce energy quickly, but they lack essential nutrients for the body, and are consumed because they cause problems such as increased cholesterol levels and weight gain due to excessive intake. It is recommended to reduce
3. Frequent half-bath
It is said that taking a half-body bath, a bathing method in which only the lower body is immersed in warm water, is said to help a lot to increase body temperature. When the cold lower body is warmed, it corrects the imbalanced body temperature due to blood convection in the upper and lower body, and at the same time expands the constricted blood vessels. In addition, it not only works to expel toxins and waste products from the body along with sweat, but also relieves tight muscles through muscle relaxation, which is also a health benefit obtained through half-bath. It is recommended to use the water at a temperature of 38°C to 40°C, which is slightly higher than body temperature, and it is recommended to do it for 20 to 30 minutes. If you do it for more than 30 minutes, it is recommended to be careful as it can cause various side effects by making the body dehydrated and excreting excessive sweat. Please note that foot bathing in which you put your feet in a washbasin or other bowl and wash them in hot water also promotes blood circulation and helps maintain body temperature.
4. Enough and quality sleep
It is said that good quality sleep for a sufficient amount of time also helps to maintain a stable body temperature by maintaining the balance of the autonomic nervous system. When the body is awake, the sympathetic nervous system is activated, and when the body is sleeping, the parasympathetic nervous system is activated. It is said that when you get a comfortable and stable sleep, these two autonomic nerves balance according to a certain rhythm, helping your metabolism run smoothly. And with this action, the body temperature maintenance system, which keeps our body temperature constant, works to help keep it stable.
5. Insulation to prevent body temperature drop
In winter, when the cold weather continues, if you go out or do outdoor activities for a long time, the body temperature may drop below normal body temperature due to the cold external environment. If this temperature drop continues, the incidence of muscle stiffness and hypothermia increases. In particular, lowering body temperature in the elderly increases the risk of cardiovascular diseases such as angina pectoris, myocardial infarction, and stroke. Therefore, it is recommended to wear clothes that will warm the whole body and a hat, a scarf, earplugs, and gloves to keep warm. And it is said that wearing several thin clothes is more effective in maintaining body temperature than wearing one thick one.
Drinking water frequently, as well as the various methods introduced above, is an important management habit in maintaining body temperature. Drinking water is said to be effective in maintaining body temperature by promoting metabolism. Also, drinking enough water helps to expel accumulated waste products from the body by promoting diuretic action. And if you eat too much food, the blood and energy needed for digestion in the stomach are concentrated, so the blood that needs to go to the muscles and brain decreases, which can cause a drop in body temperature. Therefore, it is recommended to improve the habit of overeating and binge eating with large amounts of food. In addition, it is recommended to quit smoking as it is known that smoking causes problems in maintaining body temperature because it narrows the peripheral arteries and makes blood circulation difficult throughout the body.