Feeling cold even when others are comfortable could be more than just a personal quirk. Persistent coldness can point to underlying health issues. Here are 11 possible reasons why you might always feel chilly, along with what you can do about it.
1. Anemia
Anemia occurs when your body doesn’t produce enough red blood cells or hemoglobin, limiting oxygen delivery to tissues and making you feel cold. Common symptoms include fatigue, pale skin, and cold hands and feet.
What to Do: Boost your iron intake with foods like spinach, red meat, and fortified cereals. If dietary changes aren’t enough, a healthcare provider may recommend supplements or other treatments^4^.
2. Hypothyroidism
An underactive thyroid slows down metabolism, reducing heat production in your body. Nearly 5% of the U.S. population experiences this condition, with symptoms like weight gain, dry skin, and thinning hair.
What to Do: Thyroid hormone replacement therapy can effectively manage this condition. Regular blood tests can help adjust medication levels.
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3. Raynaud’s Disease
Raynaud’s disease causes blood vessels in the fingers and toes to spasm, reducing blood flow and leading to feeling cold in your extremities.
What to Do: Keep your hands and feet warm with insulated gloves and socks. In severe cases, medication can help improve blood flow.
4. Low Body Weight
If your body mass index (BMI) is under 18.5, you may lack the fat necessary for insulation. Low muscle mass can also limit heat generation.
What to Do: Focus on gaining weight through a balanced diet and strength-training exercises to build muscle.
5. Dehydration
Water helps regulate your body temperature. When dehydrated, your body struggles to retain heat, making you feel cold.
What to Do: Drink at least 6–8 cups of water daily. Include water-rich foods like cucumbers and oranges in your diet.
6. Vitamin B12 Deficiency
Vitamin B12 is crucial for red blood cell production. A deficiency can lead to anemia, causing symptoms like feeling cold, fatigue, and numbness in the extremities.
What to Do: Incorporate B12-rich foods like eggs, dairy, and fortified cereals. Vegetarians or those with absorption issues might need B12 supplements or injections.
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7. Poor Circulation
Conditions like peripheral artery disease (PAD) and heart disease can restrict blood flow, leading you to feel cold in your hands and feet.
What to Do: Regular exercise can improve circulation. If symptoms persist, consult a healthcare provider for further evaluation.
8. Diabetes
Uncontrolled diabetes can damage blood vessels and nerves, leading to poor circulation and cold extremities.
What to Do: Manage blood sugar levels with a balanced diet, regular exercise, and prescribed medications. Proper foot care is also essential to stop them from feeling cold.
9. Anorexia Nervosa
This eating disorder leads to extreme weight loss and a lack of body fat, which reduces your body’s ability to stay warm.
What to Do: Treatment often includes therapy and a nutritional plan to restore a healthy weight and improve overall health.
10. Beta Blockers
Medications like beta blockers, used for heart conditions, can reduce blood flow to the hands and feet, making them feel cold.
What to Do: If you suspect your medication is causing cold sensitivity, consult your doctor. They may adjust the dosage or switch medications.
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11. Lack of Sleep
Sleep deprivation can disrupt the body’s ability to regulate temperature, leading to feelings of coldness.
What to Do: Aim for 7–8 hours of quality sleep each night. Establish a bedtime routine and limit caffeine or screen time before bed.
When to See a Doctor
Persistent coldness, especially if accompanied by other symptoms like fatigue or numbness, could indicate a serious underlying condition. Consult a healthcare provider for a proper diagnosis and treatment plan.
Takeaway: If you’re constantly cold, simple fixes like staying hydrated or improving your diet might help. However, persistent symptoms warrant professional medical advice.