Why you’re always cold: 7 possible reasons and tips

It happens like this: one person walks around the apartment in shorts and a T-shirt, while the other wraps himself in a blanket, pulls on another sweater and still gets cold. And it’s not just a matter of habit or the temperature outside the window. There are people who are almost always cold, even if others around them feel quite comfortable. Why does this happen? Is this some peculiarity of the body or just a subjective perception? Can something be done about it? Let’s consider very carefully – why you’re always cold: 7 possible reasons and tips.

Why are you constantly cold: physiological features

Our body maintains a certain temperature balance, and this is a rather complex process. Normally, the body temperature is kept at around 36.6°C (although there may be individual variations). The body constantly regulates heat exchange through blood circulation, muscle work and even subcutaneous fat. But why do some people get colder than others? There may be several reasons.

1. Metabolic rate . Metabolism is essentially an internal furnace that heats us from the inside out. The faster it is, the more heat the body produces. For example, people with hyperthyroidism (an overactive thyroid gland) often feel hot, while those with hypothyroidism, on the contrary, feel cold because their metabolism is slowed down.
2. Body fat thickness . Body fat acts as insulation, trapping heat inside the body. This is why thin people are more likely to get cold than those with more body fat. This doesn’t mean that all thin people are cold-blooded, but there is a tendency.
3. Circulation . If you often have cold hands and feet, this may be a sign of poor blood circulation. The body usually prioritizes heating vital organs (heart, brain ), and the extremities may receive less heat. This is especially noticeable with vascular problems, low blood pressure, or even just plain lack of sleep.
4. Hormonal background . Women tend to get cold more often than men, and it’s not just a matter of thinner skin or less muscle mass. Estrogen affects blood vessels, causing them to narrow, which can reduce blood flow to the extremities. This explains why women are more likely to complain of cold hands and feet.
5. Anemia . Iron deficiency causes the blood to carry less oxygen, which slows down metabolism and impairs thermoregulation. If a person is constantly cold and at the same time quickly gets tired, feels weak – it may be worth checking the iron level.

Nervous system and psychology: how emotional state affects the sensation of cold

Many have noticed that in stressful situations, you can feel cold even in a relatively comfortable temperature. Can anxiety, stress, fatigue, or depression really make us shiver more often? It turns out that yes, and there are completely scientific explanations for this.

Can anxiety and stress make a person more sensitive to cold?

Yes, and there are several reasons for this. When we experience stress or anxiety, the body goes into high alert mode: the sympathetic nervous system, which is responsible for the “fight or flight” response, is activated. In this state, the body directs blood to vital organs – the heart, lungs, brain – while the periphery (arms, legs) receives less blood supply. As a result, the extremities can become cold.

Another interesting point is stress hormones. During anxiety or panic, the levels of cortisol and adrenaline increase, which also affects the blood vessels. They can narrow, and heat is lost faster. This is especially noticeable in people with chronic anxiety: they are more likely to feel cold, even when there are no objective reasons for this.

Another detail is that people suffering from anxiety disorders often perceive the world differently. They may be more sensitive to any bodily sensations, including changes in temperature. For example, while a normal person may not even notice a slight cool breeze, a person with anxiety may experience it as something unpleasant and even start to shiver.

The impact of fatigue and sleep deprivation on temperature perception

If you’ve ever slept for only a few hours and then felt cold even in a warm room, it’s no coincidence. Sleep deprivation can seriously affect your body’s ability to regulate temperature.

One of the main reasons is the dysfunction of the hypothalamus, a part of the brain that controls many functions, including thermoregulation. When we don’t get enough sleep, its function becomes unbalanced, so the body can react incorrectly to the temperature around it.

Additionally, when you are tired, your metabolism slows down, which means your body produces less energy and less heat. This is especially noticeable in your extremities, where your hands and feet become cold more quickly.

Another factor is blood sugar levels. Lack of sleep can disrupt its balance, which affects the body’s energy reserves. People who are sleep deprived for a long time often feel more fragile, cold and even more prone to stress, which creates a vicious cycle: lack of sleep – coldness – stress – even more sleep problems.

The connection between depression and feeling cold

Depression isn’t just about a bad mood. It affects all of the body’s systems, including the ability to keep warm.

First, depression often slows down metabolism. People become less active, eat less or eat poorly, and therefore produce less energy. This makes it harder for the body to maintain a comfortable temperature.

Second, depression is linked to low levels of serotonin, a hormone that not only affects mood but also helps regulate blood vessel tone. When serotonin is low, blood vessels can stay constricted for longer, leading to poor circulation and a constant feeling of cold.

Another important point is that depression is often accompanied by feelings of exhaustion and apathy. A person moves less, spends more time in bed or sitting, which also worsens blood circulation and makes them more sensitive to cold.

Some patients with clinical depression even describe a state similar to an “inner cold” – where the body seems to lack vital energy and they feel cold regardless of the temperature around them.

How habits and lifestyle affect sensitivity to cold

There are people who freeze even in the heat, and there are those who can walk in a light jacket in the middle of winter. Why is that? It’s not just a matter of physiology, but also of habits. The way we live, what we eat, how much we move, and even how we react to stress, directly affects our thermoregulation.

For example, people who lead a sedentary lifestyle are more likely to feel cold, especially in their hands and feet. Why? Because their blood circulation is weaker than that of those who regularly exercise or at least walk a lot. If you sit at a computer all day and lie down on the couch in the evening, don’t be surprised if your extremities are constantly cold – the blood simply doesn’t circulate properly.

Nutrition . Some people are cold not because of health problems, but because they are not getting enough calories. The body needs “fuel” to maintain body temperature. This is especially true for those who are on strict diets or are simply used to eating little. If the body does not have enough energy, it begins to save it on everything – including heating.

And there is also the stress factor . In constant tension, blood vessels often narrow, which slows down blood circulation and causes a feeling of cold. Do you know this condition when your hands become icy from stress? This is not a coincidence, but a natural reaction of the body to anxiety. If a person is regularly in a state of stress, he will freeze more often, even when it is warm around.

Does clothing and habituation to different temperatures affect thermoregulation?

Clothing certainly matters. But not in the way many people think. If a person is constantly wrapped in warm sweaters even in relatively warm weather, their body will “unlearn” how to regulate temperature effectively. It’s like muscles – if they don’t exercise, they weaken. If you constantly overheat, the body begins to adapt less well to the cold.

The same applies to rooms. If you constantly turn on the heater to the maximum and walk around the apartment in a T-shirt in winter, your body simply does not learn to react correctly to a drop in temperature. And then you just have to go outside without a down jacket – and that’s it, you’re already shivering from the cold , although other people are still walking around in light jackets.

On the other hand, if a person is used to living in a cool environment, they can tolerate the cold much more easily. For example, in Scandinavian countries, people do not overheat their homes in the winter, which makes them more resistant to low temperatures .

Another point is the wrong choice of clothing . Many people freeze not because it is cold, but because they are dressed incorrectly. For example, if you wear a thick sweater in winter, but at the same time wear tight jeans and light boots, the cold will still get through. This is because the legs, arms and head are the main areas of heat loss, and if they are poorly protected, heat goes faster.

Is it possible to “train” the body to be less cold ?

Yes, and it really works. The human body can adapt to the cold if you gradually give it the right signals. This is called cold adaptation .

Here are a few ways:

1. Hardening doesn’t mean jumping into the water right away. You can start with something simple – for example, not turning on the hot water in the shower right away, but enduring the cool water for a few seconds. Then gradually lower the temperature. After a few weeks, your body will get used to it, and you will notice that you are freezing less.
2. More movement – ​​The easiest way to stay warm is to be active. People who exercise are less likely to complain about the cold because they have better blood circulation and more muscle mass, which helps retain heat.
3. Control your diet – more protein and healthy fats in your diet help your body retain heat better.
4. Accustom yourself to colder conditions – for example, don’t immediately wear a winter jacket if the temperature outside is not yet below zero.
5. Stress management – ​​less worry = better circulation = warm hands and feet.

After all, feeling cold isn’t just about the air temperature. It’s a combination of factors: how we live, what we eat, how much we exercise, and even how we respond to stress. And while some people are indeed more sensitive to cold due to physiological characteristics, most can learn to feel less cold if they change their habits.

Simple tips to help improve thermoregulation

Advice	Description
Dress for the weather , not the calendar	This seems obvious, but many people still ignore this point. In spring and autumn, people often overestimate the temperature and go outside in light clothing. Focus not on the calendar, but on your feelings and the weather forecast.
Layered clothing is your friend	If you get cold easily, it’s better to dress in layers: thermal underwear, a sweater, a jacket. The air between the layers traps heat and helps your body warm up.
Close “hot spots”	The body loses most of its heat through the head, neck, wrists, and ankles, so if you’re cold, wear a hat, gloves, a scarf, and warm socks.
Drink more warm fluids	Tea, cocoa, hot soup, or even just warm water warms the body from the inside. This also improves blood circulation.
Move.	If you sit still for a long time, even in a warm room, you can get cold. Do at least a minimal warm-up: stand up, stretch, do a few squats, or just walk around.
Strengthen blood vessels	Contrast showers or hardening help blood vessels adapt more quickly to temperature changes. Start with small temperature changes in the shower.
Pay attention to your health.	If you feel cold even in a warm room, it’s worth checking your thyroid, blood iron levels, and blood vessel health. Often, feeling cold is associated with anemia, hypothyroidism, or poor circulation.

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Products that really help keep you warm

Food also affects how warm you feel. Some foods help your body warm up faster, improve blood circulation, and even boost your metabolism.

Product	Description
Ginger	Ginger tea or just a small piece of this root helps dilate blood vessels and improve blood circulation, which contributes to warming.
Spicy food (chili peppers, horseradish, mustard)	Spicy spices warm you up from the inside, boosting your metabolism. That’s why you usually feel warmer after eating spicy food.
Fatty fish (salmon, herring, mackerel)	Omega-3s help the cardiovascular system, improve blood circulation, and help the body retain heat.
Nuts and seeds	Almonds, walnuts, sesame seeds, and sunflower seeds contain healthy fats and proteins that take a long time to digest and retain heat.
Bananas	They contain potassium and magnesium, which help normalize blood circulation and maintain heat exchange in the body.
Red meat	A source of iron, which is necessary for the normal functioning of the circulatory system. Iron deficiency can lead to chills.
Honey	A natural source of energy that not only gives you strength, but also helps warm up the body.

🚫 What is better not to eat if you are cold?

• Alcohol: initially warms, but then dilates blood vessels, leading to rapid heat loss.
• Coffee: Stimulates the body, but can constrict blood vessels, causing hands and feet to remain cold.
• Low-fat foods: fat helps retain heat, so you shouldn’t give it up completely.

What sport helps you feel less cold?

Physical activity is one of the most effective ways to increase body temperature and strengthen blood vessels. But not every sport is equally useful in combating frostbite.

Sports/Activity	Description
Strength training	The more muscle you have, the better your body retains heat. Muscle tissue burns calories even at rest, maintaining body temperature.
Cardio training	They improve blood circulation and strengthen the heart, which helps the body regulate heat better. Running or even brisk walking in the cold allows you to adapt to the cold.
Yoga and stretching	Breathing practices and flexibility exercises improve blood circulation and help the body warm up better.
Swimming	A good way to strengthen blood vessels and teach the body to better adapt to temperature changes.
Hardening	Not exactly a sport, but it helps you feel less cold. You can start with a contrast shower or pouring cool water on your feet. The main thing is to be gradual.

So, if you find yourself feeling constantly cold, there are many ways to help, from changing your diet and exercise to gradually warming up. It’s important to find what works for you, and then even the winter cold won’t seem so scary.

When does feeling cold become a warning sign?

Feeling cold all the time, regardless of the weather, can be a sign that something is wrong with your body. Of course, we are all familiar with the feeling of cold that occurs when the temperature around us drops. But when it becomes habitual and is accompanied by other symptoms, such as fatigue, weakness, loss of appetite, or changes in the appearance of your skin (for example, paleness, blueness of your fingers or toes), it can be a sign of certain problems.

For example, if a person starts to feel cold even in warm rooms or if they still feel cold after wearing several layers of clothing, this may be a signal to see a doctor. Constant coldness may also be accompanied by other symptoms, such as dry skin, weakness, sleep disturbances , or mood swings, which together provide clear indications that an examination is necessary.

What diseases can increased sensitivity to cold indicate?

Feeling cold can be a symptom of a number of conditions. It can be a result of physiological causes or a signal of more serious disorders in the body. Here are some possible reasons why the body may constantly feel cold:

1. Thyroid problems (hypothyroidism) . Hypothyroidism is a condition in which the thyroid gland does not produce enough hormones. This can result in the body not having enough energy to maintain a normal body temperature. As a result, a person feels constantly cold, even when the surrounding temperature is not critically low. In addition, this condition can be accompanied by fatigue, depression and weight gain.
2. Circulatory problems : Problems with the heart and blood vessels can affect the body’s ability to maintain heat. If circulation is poor, blood doesn’t flow to the extremities as well as it should, leading to cold hands and feet. This is common in conditions such as atherosclerosis obliterans or Raynaud’s syndrome.
3. Anemia : Low hemoglobin levels, which is a characteristic of anemia, can also cause you to feel cold even in moderate temperatures. When the blood does not contain enough oxygen, the body is unable to maintain normal heat levels, so a person feels cold, especially in the extremities.
4. Diabetes : Chronically high blood sugar levels can lead to poor circulation, especially in the extremities. As a result, if blood sugar levels are not controlled, you may experience periods of coldness in your hands and feet.
5. Stress and anxiety : Psychological factors such as stress, anxiety, or depression can also affect how cold you feel. Stress triggers the release of hormones that can disrupt normal blood circulation and alter your perception of temperature.
6. Chronic kidney disease : If the kidneys are not working properly, this can lead to fluid imbalance and a decrease in body temperature.
7. Immune disorders : In some cases, immune system disorders can also be accompanied by a constant feeling of cold. This can be characteristic of autoimmune diseases, such as systemic lupus erythematosus.

What tests should you take if you are constantly cold?

If you start to notice that you are constantly cold and it does not depend on the weather, then it is worth seeing a doctor for an examination. Depending on your symptoms, your doctor may prescribe various tests that will help determine the cause of your condition.

1. Thyroid hormone tests : These may include thyroid-stimulating hormone (TSH), thyroxine (T4), and triiodothyronine (T3). These tests can help determine if there are any thyroid abnormalities that could be causing your constant feeling cold.
2. Complete blood count : This test can help detect anemia, which is one of the most common causes of cold extremities. The test shows your hemoglobin level and red blood cell count.
3. Blood chemistry tests : This test can assess the functioning of various organs, including the liver, kidneys, and pancreas. It can also help identify problems related to fluid and salt balance, which can affect how cold you feel.
4. Blood sugar tests : If diabetes is suspected, your doctor may recommend a glucose level test or a glucose tolerance test.
5. Blood for inflammatory markers . If autoimmune or other inflammatory diseases are suspected, tests may be ordered to measure the level of C-reactive protein (CRP) and antigens, which help detect the presence of an inflammatory process in the body.
6. Ultrasound of the vessels of the extremities . If there is a suspicion of circulatory problems, the doctor may refer you for an ultrasound examination, which allows you to assess the condition of the vessels.
7. Vitamin and mineral level test : Deficiencies in certain vitamins, such as B12, can also contribute to a constant cold. Therefore, it is important to monitor the levels of these elements in the body.

Remember that health is not just about physical well-being, but also about mental well-being. If feeling cold is accompanied by anxiety or depression, seeing a psychologist can also be an important step on the path to health.

In general, if feeling cold all the time is a problem for you, don’t wait until it gets worse. See a doctor who can help you figure out the cause and suggest the necessary steps.

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