Why Am I Always Cold? Doctors Share Common Causes and How to Warm Up Fast
Everything from diabetes to thyroid issues may be to blame
Have you ever asked yourself, “Why am I always cold?” If you constantly feel cold no matter the season, it’s not just in your head. Always feeling chilly can be triggered by underlying health conditions, lifestyle factors or even something as simple as your diet. While it’s normal to get cold in certain situations, persistent coldness could be your body’s way of telling you something’s up. We spoke with healthcare experts to answer why you always feel cold and how to warm up effectively.
Why am I always cold? Common causes
There are several reasons why you might feel cold all the time, including medical conditions and lifestyle habits. Here are some of the most common culprits:
Hypothyroidism
“One of the most common causes of feeling consistently cold is hypothyroidism, where the thyroid gland isn’t producing enough hormones,” explains Hussain Ahmad, MUDr, MD, consultant practitioner at Click2Pharmacy. “[This] can slow down metabolism and make you feel cold.”
Woman's World Answers
Metabolism directly regulates body heat through a process called thermoregulation. Much of the energy broken down by our body from food is released as heat. So if your metabolism slows, it could be the reason you always feel cold.
Anemia
“Having anemia, where you don’t have enough red blood cells to carry oxygen around your body, can cause you to feel chilly,” says Dr. Ahmad. Iron deficiency anemia is a common cause, particularly in women. Iron plays a crucial role in thermoregulation, and low amounts can make it difficult for the body to maintain a stable core temperature.
Poor circulation
“Poor circulation, often linked to diabetes or heart disease, will also make your hands and feet feel cold,” says Dr. Ahmad. Sitting too long or conditions such as heart disease or Raynaud’s disease can also contribute to poor circulation.
“Raynaud’s disease causes blood vessels in your fingers and toes to overreact to cold temperatures, temporarily cutting off circulation and making them feel icy cold or even turn white or blue,” notes Andrew Youssouf, MD, Medical Director at Ikon Recovery.
Diabetes
“Diabetes-related nerve damage, also known as diabetic neuropathy, can affect how your body senses and regulates temperature,” says Dr. Youssouf. This is due to uncontrolled blood sugar.
Low body weight
“Low body weight or malnutrition can leave you feeling cold simply because you do not have enough body fat to insulate you,” says Dr. Youssouf. If you have very little body fat, you may feel colder than others.
Medications
“Certain medications, like beta-blockers for blood pressure or some antidepressants, may also affect circulation or metabolism,” says Dr. Youssouf.
It’s true: Women often feel colder than men
“Generally, women’s blood vessels constrict more than men’s in cold environments, and [women] tend to have a slightly lower metabolic rate,” explains Dr. Ahmad. This is due to higher estrogen levels, though metabolism also plays a role.
“On average, women have a lower basal metabolic rate (BMR) than men, producing less heat at rest. Women tend to store fat more around their thighs and hips, whereas men store it more around their organs, which helps retain heat better,” adds Dr. Youssouf.
Dr. Youssouf also cites studies that suggest women’s core body temperature is slightly higher than men’s, which can make external temperatures feel chillier in comparison.
How to warm up fast at home
If you always feel cold, making a few lifestyle adjustments may help regulate your body temperature.
“You can try layering your clothing, especially with thermal layers that trap heat,” suggests Dr. Ahmad. Opt for wool or fleece, which are better at insulating than cotton.
Your diet and exercise routine can also help keep you warm. Dr. Ahmad recommends eating “balanced meals with enough calories to fuel your body and generate heat.” These meals should also include enough protein and iron. You can also try warming foods or beverages, such as coffee, hot tea or warm soups. And remember to stay hydrated, as Dr. Ahmad says dehydration can lower body temperature.
As for exercise, “Staying physically active improves circulation and keeps your body warm,” adds Dr. Youssouf. Getting up and stretching or going for a quick walk can help you warm up. Other ways to improve circulation include massage techniques, warm baths or elevating your feet to improve blood flow.
When to see a doctor for always being cold
Constantly feeling cold isn’t just about personal preference or a low tolerance for chilly weather. “Occasionally feeling chilly is normal, but if it’s happening all the time or if it’s paired with other symptoms, it’s worth discussing with your doctor,” says Dr. Youssouf.
Dr. Youssouf cites other symptoms that could indicate an underlying issue with metabolism, circulation and or vitamin deficiencies, making it important to pinpoint the cause. They include:
- Fatigue
- Unexplained weight loss
- Brittle nails
- Pale skin
- Dizziness or shortness of breath
- Blue or white extremities
- Numbness
“If you have diabetes and frequently experience cold feet or numbness, it’s important to check with your doctor to rule out nerve damage (neuropathy),” notes Dr. Youssouf. “If in doubt, it is always better to get it checked out!”
Conversation
All comments are subject to our Community Guidelines. Woman's World does not endorse the opinions and views shared by our readers in our comment sections. Our comments section is a place where readers can engage in healthy, productive, lively, and respectful discussions. Offensive language, hate speech, personal attacks, and/or defamatory statements are not permitted. Advertising or spam is also prohibited.
