Feeling cold all the time is a common complaint, especially during colder months. While it’s normal to feel a chill when it’s cold outside, some people feel coldness far more frequently, even in warmer environments. While you may naturally feel cooler than others, sometimes there’s an underlying reason to address.
Some reasons you’re feeling cold all the time
If you often feel cold while others are comfortable, it may be time to explore why this happens. Several reasons might explain why you always feel cold. Knowing these reasons can help you solve the problem.
Hypothyroidism: A slow thyroid
The thyroid is a butterfly-shaped gland at the base of your neck. Its main job is to make hormones that control metabolism. When the thyroid is underactive, it’s called hypothyroidism. This condition means the thyroid makes too few hormones. As a result, the body’s metabolism can slow down.
How a slow-functioning thyroid makes you feel cold
One of the key symptoms of hypothyroidism is an increased sensitivity to cold. Thyroid hormones help control body temperature. If your thyroid is underactive, it can lower your body temperature. This may explain why you are feeling cold all the time.
Additional symptoms of hypothyroidism include fatigue, weight gain, dry skin, hair thinning and constipation.
If you think hypothyroidism is why you feel cold all the time, it’s important to see a doctor. You can start with your primary care provider, who may refer you to an endocrinologist, depending on the level of treatment you require. A simple blood test can measure levels of thyroid hormones (T3 and T4), as well as thyroid-stimulating hormone (TSH), which can help diagnose the condition. Hypothyroidism is treatable with hormone replacement therapy.
Anemia: Low red blood cell count
Anemia occurs when you don’t have enough healthy red blood cells to carry adequate oxygen to your body’s tissues. This lack of oxygen can lead to feelings of fatigue, weakness and, yes, feeling cold. Iron deficiency is the most common form of anemia, which occurs when the body lacks enough iron to produce hemoglobin – the protein in red blood cells responsible for carrying oxygen.
How does your red blood cell count cause you to feel cold?
Iron deficiency anemia is one of the primary causes of cold sensitivity. Other causes of anemia include vitamin B12 deficiency, folate deficiency and chronic conditions like kidney disease or gastrointestinal bleeding.
If you often feel cold, you might have low iron. Other signs include pale skin, tiredness and weakness. It’s a good idea to check your iron and hemoglobin levels. Treatment for anemia depends on its cause. Doctors often suggest iron supplements for iron-deficiency anemia. Other types of anemia may need B12 shots or diet changes.
Poor circulation: Blood flow problems
Blood circulation is critical for maintaining your body’s temperature. When blood flow is limited or insufficient, your body can’t spread heat well to different areas. This leads to feeling cold all the time, particularly in the extremities like your hands and feet. Several conditions can affect circulation, including peripheral artery disease (PAD), diabetes and Raynaud’s disease.
How poor circulation can be why you’re always cold
Raynaud’s disease is a condition where blood vessels in the fingers and toes constrict excessively in response to cold or stress. This can lead to episodes where the hands and feet turn white or blue and feel icy cold. Raynaud’s disease is usually not life-threatening. However, it can be uncomfortable and may harm blood vessels over time if not managed.
If you have a history of circulation issues, such as varicose veins, or if your hands and feet are often cold and discolored, it’s a good idea to speak to a health care provider. Sometimes, medications can help improve circulation. Lifestyle changes like diet and exercise can also be helpful.
Low body fat means less insulation
Body fat serves as insulation, helping to retain heat and regulate temperature. People with lower body fat percentages may find themselves feeling cold all the time, particularly in cool weather. While being lean and fit has many health benefits, it can also make it more challenging for the body to stay warm. This is especially true for individuals with very low body fat, such as athletes or those who are underweight.
If you’re always cold and you’re naturally thin, it’s important to ensure you’re getting enough calories to maintain a healthy body weight. A balanced diet rich in healthy fats, proteins and carbohydrates can help the body retain heat. If weight loss or an eating disorder is contributing to your low body fat, it’s important to talk to your doctor or a nutritionist to achieve a healthier balance.
Vitamin and mineral deficiencies
Certain vitamins and minerals are crucial for maintaining optimal body temperature. For example, vitamin B12 and iron are important for making red blood cells. If you don’t get enough of these, you can develop anemia, which can make you more sensitive to cold.
Vitamin D is another nutrient that helps regulate body temperature. It’s common for people who don’t get enough sunlight or eat enough vitamin D-rich foods.
Magnesium also supports nerve and muscle function and a lack of magnesium can contribute to muscle weakness or spasms, which may make you feel colder. If you’re constantly chilly, talk with your primary care provider about the possibility of vitamin or mineral deficiencies. Blood tests can reveal any nutritional gaps and dietary changes or supplementation can help restore balance.
Chronic illnesses
Certain chronic illnesses, such as diabetes and fibromyalgia, can affect the body’s ability to regulate temperature. In diabetes, nerve damage – also called neuropathy – can affect your ability to sense temperature changes, making you more susceptible to feeling cold.
Fibromyalgia is a medical condition that causes widespread pain in the muscles and joints. It can also make people feel cold. This happens because the body has trouble processing pain signals.
If you have a chronic illness and notice that you’re always cold, it’s important to work closely with your health care team to manage the condition and any related symptoms. In some cases, treating the underlying condition can alleviate temperature sensitivity.
Stress and anxiety
Stress, anxiety and even depression can impact your body’s ability to regulate temperature. When you feel stressed or anxious, your body enters “fight or flight” mode and releases stress hormones like cortisol and adrenaline. This can cause changes in blood flow, often diverting it away from your extremities to prioritize essential organs. The result is a cold sensation in the hands, feet and sometimes the entire body.
If stress or anxiety causes your coldness, you can manage your mental health through relaxation techniques, therapy or medication to reduce these symptoms.
How we can help
Pinpointing the cause of why you’re feeling cold all the time is the first step to finding a solution. While feeling cold sometimes is normal, persistent coldness or extreme sensitivity to temperature may indicate an underlying medical issue. If you’re constantly cold, it’s important to speak with your primary care provider to rule out potential conditions and receive appropriate treatment.
However, getting to the root of the cause can take time. Getting enough physical activity to improve circulation, wearing layers, staying warm and paying attention to your diet can help ensure you’re getting the nutrients your body needs.
Learn about the primary care services we offer at Mercy Health.
