Make Friends with Winter

I can recall playing outside with my younger sister during the blizzard of 1996, when we lived in a small, rural neighborhood outside the Smoky Mountains National Park. If we weren’t in school or church we could be found playing outdoors, and the winter was no different. We played in the snow for hours and didn’t come inside until our fingers and toes went numb, only to warm up by the fireplace for a short while, grab a snack, and then run straight back to the outdoors. We were the best of friends with winter.

As I got older, the discomfort of the cold began to keep me indoors. Rather than sledding and building snowmen, the quiet solitude of the winter season became a time for going inwards to work on art while cozy in my pajamas. Nothing was as sweet as curling up with a good book and a warm drink inside as I watched the outdoors get covered in a blanket of snow.

When I became a mother I realized I was unintentionally separating myself from nature during the cold months. Watching my two young kids burst into laughter as they zoomed down the hill with snow flying in their faces sparked something in me. It reminded me of that long-ago blizzard, and the joy of being covered in snow. I decided to make friends with winter again and embrace all she had to offer. As a result, I no longer let the bitter temperatures keep me from enjoying nature.

However, you must prepare for it to enjoy the winter wonderland. Here are some skills I practice for staying safe, warm, and comfortable in winter, so you can play outside despite the freezing temperatures. These can help you make friends with winter again if you dread the cold.

Layers on layers

When dressing for winter it’s essential to choose materials that wick moisture away from the skin, such as wool, down, and synthetics. The standard layering system is threefold: Base layers, mid layers, and an outer shell. Proper layering can make all the difference between being cold, wet, and miserable or dry, warm, and comfortable.

Base layers should fit closer to the skin and function as a breathable, moisture-wicking layer. Your middle layer acts as your insulating layer, so think fleece, down, or synthetic materials. A puffy jacket, for example, would be considered a mid layer. Your outer shell is your protection from wind and rain. Choose a coat with a high-quality waterproof membrane and vents on the sides, underneath the armpits, which are handy for ventilation. Of course, remember to cover your head, hands, and feet. Start cold to prevent sweating, and add layers as you need them.

If staying overnight in the woods, always have dry clothes to put on at night. Air out your socks at night by the fire, or by sticking them inside your sleeping bag.

Cozy shelter

If you plan on sleeping outside, get a quality sleeping bag rated for winter. You can also consider purchasing a sleeping bag liner, which can increase the temperature of your bag by 10 degrees. Fill a water bottle with warm fluids and place it in your sleep bag at night for an extra boost of warmth. This technique will also prevent your liquids from freezing.

When looking for a place to set up camp, choose sites that are out of the wind.

Avoid the above tree line areas, if possible, and stay away from bodies of water where the wind can move across the surface and cool. Make sure you have a tent that is the appropriate size; If your tent is too big it will be harder to keep warm. On the flip side, no one wants a tent too small. You can chat with your local outfitters to help determine what is best for you.

If you plan on having a fire, be sure to bring matches. You can also pack your own dry kindling to be extra safe if you are exploring wet areas. Bring along a tea-light candle to use at night. “This will absorb moisture in the air, and you might be surprised that it can give off a significant amount of heat,” says outdoor photographer Steve Yocum. Be sure to place the candle somewhere safe and away from anything flammable such as the walls of your tent. Try putting it inside a large metal cook pot.

Lastly, remember to protect your gadgets and batteries. Stash your camera, phone, water filter, fuel, or other items that may be affected by the cold in your internal pockets or your sleeping bag at night.

Mindful movement

In the winter, your blood vessels constrict with the low temperatures, decreasing blood circulation and increasing blood pressure. Movement helps facilitate blood flow, warming the core. This keeps your lymph healthy, which keeps your immune system healthy, enhancing de-stressing hormones to keep the winter blues away. Whether it’s making snow angels on the ground or vigorous hiking, try to keep moving.

However, be mindful of the downsides of sweating in the cold. Working your body to the point of sweating will increase the cardiovascular and respiratory systems. You can keep your largest organ, the skin, healthy by detoxing through perspiring. However, sweating outside in the cold is not ideal, because your perspiration can compromise the warming function of your base layer of clothing. Once your clothes become damp, it takes a lot of body heat to evaporate the moisture. If that doesn’t happen the chills will set in.

Remember to pay attention to what your body is doing, adjust your clothing by utilizing vents, and replenish your fluids. Your body uses water to help maintain a temperature balance, and when you aren’t adequately hydrated, your body can become cold and begin not functioning correctly.

Build resilience

Certain herbs and spices offer warmth and protection for the harshest days of winter. Insulating with seasonal foods and protecting your bodies from the cold with fatty oils and spicy herbs is one of the easiest ways to chase away winter’s chill. When thinking about meals for the back country or at home, try making soups, curries, and teas that contain spicy herbs. Think about foods we associate with holiday traditions, like cinnamon, nutmeg, ginger, and rosemary, which all have stimulating properties that help bring heat to the organs and increase circulation. Other foods that help build resilience during winter include cooked apples, root veggies, and ghee.

When hiking or backpacking, be sure to pack enough food and water. Remember that you burn a lot more energy per hour during cold conditions.

Kick the blues

Massages are incredibly beneficial at improving body function during cold, shorter days when we often experience stiffness in our joints and other bodily discomforts such as depression from limited vitamin D.

A massage can increase circulation, improve joint mobility, and help boost the body’s serotonin levels, which relieves stress and helps alleviate depression. In addition, massages help us stay warm by enhancing blood flow, which helps increase body temperature. Try massaging your feet after hiking, and consider scheduling one with a massage therapist for a full-body treat.

Remember your skin

Crisp, winter air and blustery wind can dry your skin quickly. Protect your skin using lotions or oils, like sesame or olive oil, to replenish and rebuild bodily fluids. Oils prevent the evaporation of liquids through the skin, much like a film of oil over a simmering soup prevents loss of steam.

Keep your lymph healthy with dry brushing, which is known to increase lymph flow to fight off infections and bacteria, boosting your immune system during the cold and flu season.

Conscious breathing

Winter cold can trigger shallow, rapid breathing, wheezing, coughing, and shortness of breath, causing the upper airways to narrow.

Cold, dry air can irritate the airways and lungs, even in people who are considered healthy. Simple breathing techniques can regulate breath and boost respiratory performance. While hiking and playing outside this winter, remember to breathe deep and slow. Think about sending your breath to your belly, allowing it to expand and slow down. Try matching your steps with your inhales and exhales to maintain a steady pace. This simple technique will keep you grounded and mindful of your body, allowing you to enjoy your time in nature every step of the way.

Amber Niven is co-author of Discovering the Appalachian Trail.