When it's −20 °C outside: how to survive the cold without fatigue and a "heavy head"

In winter, our body faces a real test: the cold acts as a stressor that drains energy, affects mood, and even makes the heart work harder. Fatigue, drowsiness, and a feeling of "heavy head" in the cold can become commonplace, and an improper diet or nutrition only exacerbates this effect.Family doctor Natalia Suslova explains to LIGA.net what happens to the body and heart during severe cold and gives practical advice so that you can save energy, improve your well-being, and not lose control of your body even on the coldest days.Why severe cold is a stress for the bodyAccording to Natalia Suslova, it's not just -10°C that can be stressful for the body. Even -5°C or -1°C, and especially cold combined with high humidity, is a critical climatic factor, primarily for vulnerable groups: the elderly, military personnel, and young children.She adds that the body's stress response depends not only on the thermometer readings. For example, dry frost at -10 °C is usually tolerated more easily than temperatures around zero in conditions of high humidity."There is a process in the body called thermogenesis, which is a set of mechanisms aimed at preserving heat. The simplest and fastest of these is muscle tremor, when a person starts to shiver. However, this method is very energy-consuming and short-lived, so the body looks for other ways to warm up," says the therapist.In addition, the hormonal system is activated."Cold is a type of stress, so in response, adrenal hormones, including adrenaline and noradrenaline, are released. They promote heat production by redistributing energy: resources previously used for other processes are directed to maintain body temperature," explains the family doctor.Also, during the cold season, the functional activity of thyroid hormones changes – this is a natural adaptive mechanism of the body to winter.Fatigue, drowsiness, and a "heavy head" in the coldAs the family doctor explains, during the cold season we "slow down", almost like animals in winter. The body tries to conserve energy: we accumulate fat reserves, we dress more warmly, and our activity level decreases.At the same time, Natalia Suslova notes that thyroid hormones increase the basal metabolic rate to maintain body temperature."Adrenal hormones – adrenaline and noradrenaline – promote the breakdown of adipose tissue, which is one of the most energy-intensive and heat-producing tissues in our body. At the same time, the blood vessels in the skin constrict – that's why we feel our extremities getting cold. This is a protective mechanism that allows us to reduce peripheral heat loss and conserve it for vital organs," she says.The therapist also warns against "warming up" with alcohol: "it sharply dilates peripheral vessels: a person quickly feels warm, but at the same time, the body rapidly loses accumulated heat. As my biochemistry teacher used to say, you can only 'warm up' with alcohol under one condition – if you are already in a warm room. Otherwise, the risk of hypothermia only increases."Cold and the cardiovascular systemAccording to the doctor, in the cold, the body experiences a kind of hormonal and metabolic "storm." A significant part of the energy is spent not on physical or mental activity, but on heat production.In response, the body compensates by signaling the need for rest: drowsiness, fatigue, decreased concentration, and a feeling of heaviness in the head appear."This is a physiological reaction, especially if the exposure to cold was short-lived. The body needs time, food, and sleep to restore its energy resources," explains Suslova.The body's energy expenditure in winterCold is a significant stress factor for the body, especially for older people and patients with chronic diseases. The doctor classifies the following groups as being at increased risk:people with cardiovascular diseases, including arterial hypertension and coronary heart disease;patients with chronic lung diseases, bronchial asthma, or obstructive diseases;people with diabetes, obesity, and smokers;military personnel and other people whose professional activities involve prolonged exposure to cold.According to her, low temperatures activate adrenal hormones, cause vasoconstriction, reduce arterial elasticity, and increase blood viscosity. Blood is redistributed in favor of internal organs, while microcirculation in peripheral tissues deteriorates.As a result, the risk of thrombosis increases, arterial hypertension exacerbates more frequently, the course of ischemic heart disease becomes more complicated, and angina attacks occur.At the same time, cold also affects the overall energy balance of the body. In winter, part of the energy that is usually spent on movement, breathing, and the work of the nervous and cardiovascular systems begins to be more actively directed to the formation of heat."If, under comfortable conditions, about 10% of energy is spent on thermoregulation and the rest on other physiological processes, then in winter these proportions shift in favor of warming the body. This is precisely what causes feelings of fatigue, drowsiness, and decreased performance even in relatively healthy people," the doctor explains.In view of this, during periods of severe frost, stricter control of blood pressure and respiratory function in people at high risk, as well as adherence to cold protection measures, are particularly important to minimize the negative impact of low temperatures on the cardiovascular system.Should I change my diet and daily routine?Family doctor Natalia Suslova confirmed that during the cold season, it is important to adjust both your diet and daily routine to maintain your energy balance.Meals:The diet should be dense and nutritionally balanced, with sufficient amounts of protein, fat, and carbohydrates.warm drinks help maintain body temperature between main meals;you should not be critical of diets consisting only of salads or fruits, because the body needs energy for thermogenesis.Diet:at least three regular meals a day;Avoiding long periods without food helps maintain a stable energy supply.Sleep and rest:Try to go to bed a little earlier, especially on short winter days;Reducing the impact of blue light from gadgets in the evening helps the body recover faster.Fluid replenishment:Feeling thirsty after being in the cold is a normal reaction, because thermogenesis consumes a lot of water.It is important to drink enough water, preferably warm or at room temperature, even more than in hot weather.Don't forget that a cold climate doesn't reduce the body's need for water – on the contrary, maintaining water balance is critically important.When frost is dangerousCertain reactions to cold are normal: a slight chill in the extremities, a feeling of fatigue, or drowsiness are natural adaptive mechanisms of the body.However, there are symptoms, Natalia Suslova emphasizes, that signal the need for medical attention, especially in people with chronic diseases:increasing shortness of breath or worsening cough;uncontrolled increase in blood pressure or ineffectiveness of medications that usually regulate it;frequent or irregular heartbeat, chest pain or discomfort;severe headaches, dizziness;exacerbation of chronic lung diseases, especially during a cold or hypothermia.In such cases, you should not self-medicate. Seeking timely medical attention helps avoid complications and hospitalization and minimizes the risk of serious health consequences.Read alsoLife at -30°C without radiators: how traditional heating systems are becoming relevant again

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