Beyond wearing warm clothing, doctors say there are two key factors that help create a “soft armor” for the body—reducing the risk of stroke and hypoglycemia. Staying warm is only half the battle.

According to Dr. Nguyen Huy Hoang, a member of the Vietnam Society of Underwater and Hyperbaric Medicine, proper warmth accounts for just one half of protection in cold weather; the other half depends on nutrition and sleep.

Nutrition

“Breakfast should be considered the body’s ‘fuel for the day,’” Dr. Hoang said. “Skipping it makes the body more prone to low blood sugar, shivering, fatigue, and poor concentration. A balanced breakfast with adequate protein (meat, eggs, beans), complex carbohydrates (brown rice, sweet potatoes, oats), and fresh fruits and vegetables helps generate energy and maintain stable body temperature.”

Experts note that in cold weather, many people drink less water because they do not feel thirsty—“but this is a mistake.” The body still loses fluids through breathing and excretion, so it is important to maintain 1.5–2 liters of warm water per day to prevent the blood from becoming too viscous and to keep the respiratory lining from drying out. Warm ginger tea, cinnamon tea, honey drinks, or warm lemon water are also good options, helping to warm the body while supporting digestion.

In Vietnamese cuisine, many traditional dishes such as scallion and perilla porridge, radish bone broth, or ginger tea with honey are not only comforting but also beneficial for health. They help improve blood circulation, reduce nasal congestion, warm the stomach, and support joint health.

In particular, people with chronic conditions such as hypertension, diabetes, or coronary artery disease should not stop or reduce their medication on their own just because they “feel fine.” Cold weather can cause unpredictable changes in blood pressure and heart rate, so regular follow-ups and strict adherence to medical advice are essential.

Sleep

Dr. Hoang advises that bedrooms should be free of drafts, with sufficiently warm bedding. Avoid using heaters or air conditioners all night, as dry air can cause sore throats and cracked skin. If possible, do a few gentle stretching exercises before bed and after waking up to improve circulation and reduce joint stiffness.

When We Understand, Winter Becomes Easier

Severe cold is not just a meteorological issue—it is a measure of how well the human body adapts. By understanding how the body responds to cold and learning to recognize early warning signs such as stroke, silent pneumonia, or hypothermia, people can better protect themselves and their loved ones.

Instead of fearing or complaining about the weather, winter can become a season of care and recovery: eating well, maintaining light physical activity, getting enough sleep, managing underlying conditions, and most importantly, listening to the body’s signals.

“Harsh winters, if properly prepared for, will no longer be a ‘challenge’ but an opportunity to slow down, care for ourselves more carefully, and nurture both physical and mental health—even on misty, cold, wind-swept days in Hanoi that are still full of vitality,” the expert emphasized.