fitness · menopause · swimming · winter

Swimming in the cold, brrr!


I love swimming outside. But I hate being cold. Probably that means I should live somewhere else! Bora Bora was lovely. See above.

The other day this came through my social media newsfeed: The remarkable health benefits of cold water swimming. That article focuses mainly on the mental health benefits of swimming in cold water, especially helping with depression. But it’s also said to be great for relieving the symptoms of menopause.

It’s said to be all the rage: Why wild swimming in depths of winter is the new natural high. I love being outside. I love being in the water. But I prefer it if the water is hot! See Sam’s day at the spa. On my spa day I did dump a couple of buckets of cold water over my head after the too hot sauna but I couldn’t get myself to swim in the river. Next time I’ll try it. Promise.

How about you? Tempted to swim in the cold water outside?

fitness

Air conditioning and exercise: Sweaty Sam has some thoughts

There’s a back to school heat alert in my neck of the woods. Environment Canada says, “Humidex values reaching 40 are expected. Hot and humid conditions will continue today. A hot and humid airmass is expected to remain in place today. Maximum afternoon temperatures are expected to be near 30 degrees with humidex values near 40. ” They go to to list the usual tips: drink lots of water, stay indoors during periods of peak heat. Also, they say the risks are greater for young children, pregnant women, older adults, people with chronic illnesses and people working or exercising outdoors.

It’s the exercising outdoors part that gets me. And I do that even during heat alerts. First though, some years ago, I had to get over a dislike of sweating. See my blog post on that theme, Gonna Make You Sweat.

I actually think that for many women dislike of sweating is a significant barrier to exercise.

This year we also moved houses and it’s my first time in a very long while living in a place with air conditioning. That was terrific during the move but now I have mixed feelings about it. And I know. I don’t have to use it. But use it we do. I don’t live alone, so there’s that.

On the plus side, when there’s ac waiting at home I find I worry less about getting really hot and sweaty because I know I can count on cooling off later. So I can sprint that last Strava segment on my bike without worrying about being too warm for the rest of the evening. Also on the plus side, I sleep better. That’s a definite benefit.

I can also cook without fear of creating extra heat. I like that too.

All good right? But not so fast. There’s a thing I don’t like. If I’m in the cool indoors I find it harder to go out. Sometimes I don’t want to go on a dog walk or take my bike out for a spin because it’s nice and dry cool in here and hot and humid out there. This summer has felt worse to me heat wise. Between work ac and home ac, I have’t really adjusted. When my house and sticky too I used to think, at least there’ll be a breeze out on my bike.

I also worry about controlled environments and their affect on our resilience. I have friends who say they’re not outdoors people. What does that even mean? Well, they say it’s always the wrong temperature, either too hot or too cold. They love 20 degrees Celsius but can’t stand much warmer or cooler. They like it best inside. But if we push ourselves we can adjust to the cold and to the heat. We don’t need to be that fragile. It’s good for us to train for resiliency.

I’m not giving up my home ac but I am going to try to keep it pretty moderate.

Given the weather, I AM glad I have it. See It’s not your imagination, humidity really is killing you.

And I’m also especially grateful I’m not in one of the countries where the heat is now deadly.

What are your thoughts about exercise and air conditioning? Love it or hate it?

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fitness

Sick, sick, sick, and sick of it. Hack. Cough. Wheeze. Blerg.

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I took my FitBit off this week in disgust. There is nothing good to report. I’m not moving much because when I move I start coughing. I’m also not sleeping particularly well, because coughing.

ARGH.

I’m trying to keep my spirits up. I’m vaguely happy that it’s snowing because I can’t do anything anyway.

This morning’s Facebook status update: “Okay, yes it’s snowing. But I’m still sick and can’t do much anyway. Highs in the teens over the weekend. High of 20 in the forecast for next week. The snow will melt. I will stop coughing. And I will ride my bike again.”

And yes, I’m doing all the things. Drinking hot tea with honey, eating soup, resting, I promise.

When you have a cold and lingering cough, what’s your preferred ‘feel better’ thing to do? Last time I was this sick I see it lasted a month. Yikes.

(Apparently I like to Google image search for “too sick to work out” and “missing my bike.”)

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cycling

The first sharp shock of riding in the cold

Last week was the week that we had our first overnight frost warning. It was also the first week of riding in just above freezing temperatures. Also, it was the week that the furnace came on and we closed all the windows.  I was kind of shocked. Each year it kind of catches me by surprise.

Thursday’s coached ride began at 12 degrees at five o’clock. Sunny, windy, and cool but not too cold. We worked hard out into the wind. But by the time we were heading home the sun was sinking and the temperatures were dropping. By the time Sarah and I got back to our cars it was four degrees. Brrrr.

After a drive with the car butt warmers cranked and the heat on high we made it home where we ate take out Thai food and jumped in the hot tub. I’ll be fine once the initial shock wears off. It’s time to dig out the warm booties, the ear warmers, and my serious cycling gloves.

I don’t mind riding in these temperatures. The coloured leaves are beautiful. It’s a great time of year to be outside and  after all, it’ll soon look like this.

health · weight loss

Does heat make you fat? No wait, it’s cold…

Upfront confession: I have a high tolerance for headlines of the form “X makes you fat!” Posting these stories to social media. I’m often misunderstood. I’m never doing it to suggest that people stop doing X, for any value of X. Instead, I do because I like seeing that medical researchers agree that whatever causes fat, it’s more complicated, much more complicated than “calories in/calories out” or the simple formula for ending obesity that overweight people always get, “eat less and move more.”

Oh, I also hate sharing these stories because inevitably they are accompanied by a photo of a headless fat person. Oh, the shame! I lost my head. See No more headless fatties, why not use images of active fat people complete with heads instead? for my beef on that front.

Now, there are lots of proposed values of X, the list of things that cause obesity. In additional to the usual suspects (eating too much and moving too little) the list has included such things as street lighting (too much light at night disrupts our sleep rhythms), chemicals in plastics,  hanging out with fat friends, and my favourite, comfortable kitchens where people want to spend time. I just had my kitchen redone and now I think maybe I should go back to our one person-at-a-time galley thing that was falling off the back of the house.

“What a beautiful kitchen!” I hear my neighbour saying but I wonder if she’s also secretly thinking, “Too bad it’s making you fat!” Actually my kitchen isn’t that nice. Maybe just nice enough to make me pleasantly plump.

For the complete ridiculous list, see xojane’s list of 21 Things Making You Fat Right Now!

Here’s one such theory that I hear a lot. It’s central heating that’s to blame. Warm houses are making us fat.

Don’t turn up the heat! Put on a jumper! (That was the story of my youth.)

This story fits in well with my British heritage. “Jumper” should have been your first clue. I’m from the land of virtuous people living in cold houses. My family loves to retell the story of a great aunt who at the insistence of her children had central heating installed but reassured all visitors, with a smile, “I haven’t had it on yet.” I think she likely died without ever turning it on.

And truth be told, I’ve inherited a bit of that. I like cold rooms and lap blankets, warm kitchens with ovens on, and cold bedrooms with warm blankets. I even have a heated mattress pad. (My new fave feature of modern life is the smart phone app that allows me to get into bed and then turn down the heat and shut off lights. Brilliant.) I prefer hot spots in otherwise cold rooms. This makes sense as I also love old houses and these things go together.

Winters in Australia and New Zealand tested my tolerance for cold houses. I guess when the weather isn’t life threatening, you don’t see the same need for regular, reliable indoor heating.

And to add to the moralizing notes in this story, cold houses don’t just promote virtue (I think it’s because you’re not tempted to take off your clothes until after you’re under the blankets and sweaters on top of sweaters aren’t exactly the sexiest look around) they’re also better for the environment.

No surprise then that warm houses make you fat.

See Mark’s Daily Apple, Is central heating related to obesity?

See Readers Digest! 8 things that are making you fat

“Trying to lose weight? Turn down the thermostat. A cozy home could be contributing to making you fat, suggests research in the journal Obesity Reviews. When our bodies are cold, we shiver, causing our muscles to contract to generate heat—and burn calories.”

Even the New York Times weighed in Central Heating May Be Making Us Fat. And Time Magazine too, Why Indoor Heating May Make You Fat.

The authors of the new study, published in the journal Obesity Reviews, note that average indoor temperatures have risen steadily in the U.K. and U.S. over the last several decades, as central heating has become increasingly available — and rates of obesity have risen too. The average temperature in British living rooms went from 64.9 degrees F to 70.3 degrees F, from 1978 to 2008. Living rooms in the U.S. have long been heated to at least 70 degrees F. Indeed, average temperatures have gone up all throughout the house — and in the wintertime, people tend not to leave their homes much anymore, at least not unless it’s in a heated car.

“Increased time spent indoors, widespread access to central heating and air conditioning, and increased expectations of thermal comfort all contribute to restricting the range of temperatures we experience in daily life and reduce the time our bodies spend under mild thermal stress — meaning we’re burning less energy,” said lead author Fiona Johnson in a statement. “This could have an impact on energy balance and ultimately have an impact on body weight and obesity.”

Although humans are born with significant deposits of brown fat — the primary purpose of which is to regulate body temperature by burning energy for heat — those stores diminish over time. By adulthood our brown-fat stores have shrunk, having been replaced with the more familiar white fat, the stuff that hangs over belt buckles and swings from the backs of arms.

And I’d love to love this story. Yes, get out of your comfort zone, go play outside, stop burning fossil fuels. Live like our ancestors used to, etc etc.

But now, it’s cold, not hot, but cold, that makes you fat. That journal article was published in 2011, but new research published the same journal years two later says it’s cold, not heat, that packs on pounds.

See Study: turn up heating to fight fat this holiday season.

An interesting new study from the UK reveals that people who live in well-heated homes are not as likely to be obese or have a high body mass index, compared with individuals who keep their houses cooler.

The researchers, from the University of Stirling in Scotland, have shown a link between higher temperatures and lower levels of body fat by studying over 100,000 adults who rely on central heating from 1995 to 2007, in the nationally representative Health Survey for England.

Although the researchers note that scientists have recently suggested warmer indoor temperatures could be contributing to rising obesity levels in the US, Canada, the UK and Europe, this latest study suggests the opposite is true.

Back and forth, to and fro. This debate ought to be familiar. I’ve heard it before  about swimming in cold water (see here and here). And I’ve been bugging Tracy to blog about it. Swimming in cold water makes you fat! Wait, no, bathing in ice cubes makes you slim. Thank Tim Ferris for that suggestion. Read about his “ice diet” here. Um, no thanks, Tim.

Keep your house at a temperature you like that’s consistent with caring for the environment. Swim in cold water if that’s what you like.

Because we really don’t know what’s responsible for the increase in obesity rates and we’re even less certain when it comes individuals what factors are that make a difference.

If there’s something to be learned here, it’s something I got from Precision Nutrition’s lean eating program, you are your own expert. Try different things and see if they make a difference for you.

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