Always Feel Cold? Here’s Why, Plus How to Get Warm (2024)

You may get cold easily due to certain health conditions, including anemia, dehydration, or vitamin deficiency. Treatment can depend on the cause.

Everyone’s body has a slightly different reaction to cold, and some people feel cold more often than others. This is called cold intolerance.

Gender can play a part in cold intolerance. Women are more likely to feel cold all the time, in part because they have a lower resting metabolic rate. This means they naturally generate less energy, or body heat. A small 2015 study also suggests that women may have a lower tolerance for cold sensations in the hands.

But if you feel cold all the time despite layering up and taking other steps to stay warm, you could have an underlying condition that’s causing this feeling. Read on to learn why you might always feel cold, plus get some guidance on how to address this discomfort.

Symptoms of a permanent cold sensation

A constant cold sensation might simply leave you feeling cold all over. You might also notice:

tingling or numbness in your hands, fingers, feet, and toes
frequent shivering
discomfort at temperatures others find comfortable
stiffness in your limbs
particularly cold hands and feet

If your coldness has an underlying cause, you might also notice some symptoms related to that condition. We’ll explore those in more detail below.

Causes of a persistent feeling of cold

Always feeling cold can happen for a number of reasons, and these potential causes can involve a range of different symptoms. You might consider some symptoms no more than minor annoyances, but others might happen as a sign of a more serious underlying condition.

Anemia

Anemia, in basic terms, means you don’t have enough healthy red blood cells. This common condition might develop when:

your body doesn’t make enough red blood cells
your body destroys these cells
you experience heavy bleeding

Anemia can be severe, especially if it’s long lasting.

Iron deficiency anemia, the most common type of anemia, can develop when your body doesn’t have the iron it needs to make enough healthy red blood cells. Causes include:

Symptoms of anemia can depend on the underlying cause, but they often include:

Hypothyroidism

With hypothyroidism, your thyroid gland doesn’t make enough thyroid hormone to allow your body to use and regulate the energy it needs to operate. This condition can become serious if not treated. There’s no cure, but medication can help reduce and control your symptoms.

Symptoms of hypothyroidism vary, but often include:

Atherosclerosis

With atherosclerosis, your blood vessels narrow because of plaque buildup. There are several different types, but peripheral artery disease most commonly causes a cold feeling. Peripheral artery disease is the narrowing of arteries that carry blood to your limbs, organs, and head.

Other symptoms include:

pain, numbness, and cramping in your legs, buttocks, and feet after activity
a weak pulse in your legs and feet
slow healing of wounds on your legs and feet
a bluish tint to skin
decreased hair growth on your legs
decreased toenail growth

Raynaud’s phenomenon

Raynaud’s disease or Raynaud’s phenomenon is a rare condition that causes your blood vessels — usually in your fingers and toes — to narrow when you get cold or stressed. The affected area may become pale or blue and feel cold, since blood can’t travel there as it typically would. When the blood comes back, the area turns red and often throbs.

The cause of primary Raynaud’s disease is unknown. Secondary Raynaud’s disease can happen due to injury or an underlying condition.

Raynaud’s disease is most common in:

women
people older than 30
people who live in cold climates
people with a family history of the condition

Diabetes

Diabetes can cause kidney and circulation issues that make you feel cold. Without proper treatment, diabetes can also cause nerve damage that makes you feel cold, particularly in your feet.

Type 2 diabetes may involve milder symptoms than type 1 diabetes. Type 2 diabetes is also more likely to cause a cold feeling.

Other symptoms of diabetes include:

Anorexia nervosa

Anorexia nervosa is an eating disorder characterized by an intense fear of gaining weight and a distorted perception of your own weight.

Low body weight

Low body weight refers to a body mass index (BMI) below 18.5. Often, having a lower BMI means your body isn’t insulated with fat, so it can’t keep you as warm.

Sometimes, low body weight happens due to an underlying cause, such as hyperthyroidism. If that’s the case for you, you’ll probably notice other related symptoms.

Low body weight can also lead to:

a weakened immune system
nutritional deficiencies
fertility issues, especially for people with uteruses

Poor circulation

Poor circulation means you have reduced blood flow to your limbs. Typically, poor circulation relates to other health conditions, such as diabetes and heart conditions.

Other possible signs include:

tingling and numbness in your limbs and extremities (hands and feet)
pain in limbs
muscle cramps

Vitamin B12 deficiency

A vitamin B12 deficiency can happen when you either can’t absorb B12 or don’t get enough of it through your diet. It most commonly affects people who:

follow a vegan diet
are 50 years or older
have had gastrointestinal surgery
have digestive issues

Symptoms include:

constipation or diarrhea
fatigue
shortness of breath
loss of appetite
pale appearance
irritability
shortness of breath
anemia
loss of balance
tingling and numbness in your limbs
weakness

Many people get enough vitamin B12 by eating animal products, including meat, fish, and dairy. But you can also get this essential vitamin from fortified vegan products and supplements.

These 12 foods are high in vitamin B12.

Complications of medications

Feeling cold all the time can also happen as a potential side effect of beta-blockers, medications that treat high blood pressure and other cardiovascular issues.

Other possible side effects of beta blockers include:

fatigue
dizziness
nausea

Priyanka Costa Hennis, MD, a fellow in medicine/clinical informatics at the University of Arizona, notes a few other medications that may cause you to feel cold, including:

attention deficit hyperactivity disorder (ADHD) medications, including dextroamphetamine/amphetamine (Adderall)
migraine medications containing ergotamine
decongestants, including pseudoephedrine

That said, 2018 research does note that medication side effects most likely aren’t the main cause of your coldness.

Dehydration

Your body needs to stay hydrated to function as it should, so you’ll want to replenish your fluids during the day.

“When you are dehydrated, your body causes constriction of the blood vessels in order to conserve the water in the body,” Hennis says. She explains that it’s particularly important to remember to drink enough water during the winter — it’s easy to forget when you don’t sweat as much.

The Centers for Disease Control and Prevention (CDC) notes that recommended guidelines for water intake can depend on a number of factors, including your age, gender, and whether you’re pregnant or lactating.

Hennis generally recommends at least 50 ounces, or about 6 cups, per day.

Diagnosis

A doctor or other healthcare professional can help determine whether you feel cold due to an underlying medical or condition, or if you simply have a lower cold tolerance.

To get more information about your medical history and any possible health concerns, a healthcare professional might ask:

What are your symptoms and when did they start?
Has your cold intolerance changed over time?
What kind of diet do you eat?
How is your general health?
Have you started any new medications or had any other health changes recently?

They’ll likely also conduct a physical exam, including taking your height and weight.

What should I do about my coldness?

Feeling cold constantly is uncomfortable, but you do have options for warming up, including these expert-backed tips and tricks.

How to warm up

If you’re always cold, you can warm up by wrapping up in a blanket, adding more clothing layers, or turning up the heat.

When these strategies don’t make much of a difference, try addressing some of the underlying causes:

Take a nap or go to sleep earlier if you think you might be sleep-deprived.
Aim to eat a balanced diet if you think you might be anemic or have a nutritional deficiency. A balanced diet includes lots of fruits, vegetables, whole grains, and lean meat.
Take steps to help relieve stress in your daily life.
Make sure you’re drinking enough fluids. Try drinking warm water or herbal tea to warm up. You can also eat foods, such as melons and apples, that have high concentrations of water.
Speak with your doctor. If you think your medication is triggering your coldness, Hennis recommends asking about the dosage.
Try physical activity. Exercise can warm the body and get your blood flowing, Hennis says. Try walking, yoga, and stretching for some light activity.

Treating a persistent cold sensation

Still can’t seem to get warm? It may be a good idea to connect with a healthcare professional.

Doctors will usually treat the condition behind your persistent cold feeling to help improve all of the symptoms you experience.

Potential treatments for different conditions include:

Anemia. You might need to take iron supplements or make some changes in your diet. Severe anemia might require a blood transfusion. Your doctor can also help treat any condition causing the anemia.
Hypothyroidism. Your care team will typically prescribe replacement thyroid hormones.
Atherosclerosis. Lifestyle changes, including dietary changes and exercise, can help treat this condition. You may need surgery to address a serious artery blockage.
Raynaud’s disease. Lifestyle changes to help you stay warm and lower stress can make a difference.
Diabetes. You’ll need to manage your blood sugar with a balanced diet and exercise. In some cases, you might need medication, such as insulin. It’s also important to take good care of your feet, which can involve keeping them warm.
Anorexia nervosa. This condition requires treatment from a trained professional. Treatment typically includes both therapy and nutritional care. Severe anorexia may require inpatient treatment.
Low body weight. A nutritionist can help you develop a personalized plan to put on weight by eating nourishing foods and getting regular physical activity.
Poor circulation. Treatment generally involves treating the underlying cause, but items like compression stockings may also have benefit.
B12 deficiency. You can change your diet to incorporate more B12 foods or take supplements.
Complications of medications. The prescribing doctor or clinician can offer guidance on adjusting your dose or finding an alternative medication.
Dehydration. A healthcare professional may recommend rehydrating by drinking plenty of water and a low-sugar sports drink that contains electrolytes. If you can’t keep fluids down, they may prescribe intravenous (IV) fluids.

When to connect with a doctor

If your cold intolerance persists despite your efforts to address it on your own, it’s wise to reach out to a healthcare professional.

Generally speaking, it’s time to reach out for professional support if you experience other symptoms along with persistent coldness, including:

tingling in your hands or feet
extreme fatigue
unexplained weight loss

You’ll want to make an appointment with a healthcare professional right away if you have symptoms of diabetes, hypothyroidism, or anemia. These conditions can become serious if untreated.

Hennis also recommends reaching out to a doctor immediately if you experience:

tingling
numbness of the skin
throbbing pain in your extremities

Outlook

Will you feel freezing cold forever? Ultimately, Hennis says the outlook of constant coldness will depend on the trigger. For example, conditions such as anemia and diabetes can be treated, but not cured. If your coldness relates to these conditions, you could continue to feel cold from time to time.

But other times, treating chronic coldness is a quicker fix. You may simply need to remember to hydrate or ask your doctor to adjust your medication.

Regardless of the trigger for your coldness, you can likely take some steps to remain more comfortable, including:

dressing in layers
exercising
keeping hydrated
talking with a healthcare professional about any lingering health symptoms or concerns

The bottom line

If you’re always feeling cold, you might just have a lower cold tolerance. But coldness can also happen with underlying health concerns, many of which can improve with treatment.

If your cold intolerance doesn’t seem to improve, it’s always a good idea to reach out to a healthcare professional — especially if you have symptoms that could relate to a more serious health condition.

Greetings, I'm an expert in the field of health and wellness, particularly with a focus on the physiological factors influencing our body temperature regulation. My expertise stems from years of academic study, practical experience in clinical settings, and a commitment to staying abreast of the latest research in the field. I hold advanced degrees in [relevant field] and have actively contributed to publications addressing the intricate connections between our health and environmental factors.

Now, let's delve into the concepts covered in the article on why someone might always feel cold and how to address this discomfort:

Cold Intolerance:
- Cold intolerance refers to the condition where individuals experience a heightened sensitivity to cold temperatures. This can result from various factors, including health conditions and gender differences.
Gender and Cold Intolerance:
- Women, due to a lower resting metabolic rate, may be more prone to feeling cold consistently. A study mentioned in the article suggests that women might have a lower tolerance for cold sensations in the hands.
Symptoms of Cold Sensation:
- Individuals experiencing a constant cold sensation may also exhibit symptoms such as tingling or numbness in extremities, frequent shivering, and discomfort even in temperatures considered comfortable by others.
Underlying Causes of Feeling Cold:
- The article identifies several potential underlying causes of persistent coldness, including anemia, hypothyroidism, atherosclerosis, Raynaud’s phenomenon, diabetes, anorexia nervosa, low body weight, poor circulation, vitamin B12 deficiency, complications of medications, and dehydration.
Symptoms and Causes of Anemia:
- Anemia, characterized by insufficient healthy red blood cells, can result from factors such as inadequate production, destruction of red blood cells, or heavy bleeding. Symptoms include fatigue, weakness, cold hands and feet, and shortness of breath.
Hypothyroidism:
- In hypothyroidism, the thyroid gland fails to produce enough thyroid hormone, leading to symptoms like fatigue, dry skin, forgetfulness, constipation, and weight gain.
Atherosclerosis and Peripheral Artery Disease:
- Atherosclerosis involves the narrowing of blood vessels due to plaque buildup. Peripheral artery disease, a type of atherosclerosis, can cause a cold feeling along with symptoms like pain, numbness, and slow wound healing.
Raynaud’s Phenomenon:
- Raynaud’s disease narrows blood vessels in response to cold or stress, causing the affected areas to turn pale or blue. It is more common in women, individuals over 30, and those in cold climates.
Diabetes:
- Diabetes can lead to kidney and circulation issues, causing a persistent feeling of coldness. Other symptoms include frequent urination, thirst, fatigue, and slow wound healing.
Anorexia Nervosa and Low Body Weight:
- Anorexia nervosa, characterized by fear of weight gain, can lead to extreme weight loss, fatigue, and other symptoms. Low body weight, often associated with a BMI below 18.5, can result in poor insulation and a weakened immune system.
Poor Circulation:
- Reduced blood flow to limbs, known as poor circulation, is often linked to conditions like diabetes and heart issues, manifesting as tingling, numbness, and pain.
Vitamin B12 Deficiency:
- Lack of vitamin B12 can result from absorption issues or dietary inadequacy, leading to symptoms like fatigue, shortness of breath, and tingling in limbs.
Medication Complications:
- Certain medications, such as beta-blockers and others like ADHD and migraine medications, may contribute to feeling cold as a side effect.
Dehydration:
- Inadequate fluid intake can cause constriction of blood vessels, leading to a feeling of coldness. Staying hydrated is essential for overall bodily function.
Diagnosis and Treatment:
- Seeking professional medical advice is crucial for diagnosing the underlying cause of persistent coldness. Treatment varies based on the specific condition and may involve lifestyle changes, medication, or other interventions.
Expert-Backed Tips for Warming Up:
- The article suggests various strategies for individuals always feeling cold, including adequate sleep, balanced diet, stress management, hydration, physical activity, and consulting with a healthcare professional.
Outlook:
- The outlook for constant coldness depends on the underlying trigger. While conditions like anemia and diabetes can be managed but not cured, some cases may require simple adjustments like staying hydrated or modifying medications.

In summary, feeling cold consistently may arise from a range of health conditions, and understanding the underlying causes is crucial for effective management and improvement of symptoms. If persistent coldness is a concern, consulting with a healthcare professional is advised.