Why Am I Always Cold? 13 Possible Reasons for Constant Chills
Discover what might be robbing your body heat and simple changes to help you stay warm.
If you find yourself constantly reaching for a sweater or shivering when others are perfectly comfortable, you’re not alone. Many people report feeling unusually cold, whether it’s during the depths of winter or even in air-conditioned rooms. Understanding why you may always be cold is the first step toward finding relief or recognizing if there’s an underlying condition to address.
Understanding Body Temperature Regulation
The human body works hard to maintain a stable core temperature of about 98.6°F (37°C), adjusting blood flow, metabolism, and other processes to keep things steady. When you consistently feel colder than everyone else, it may signal a disruption to these internal systems—or result from natural variation, lifestyle, or environmental factors.
13 Common Reasons You May Always Feel Cold
1. Low Body Weight or Low Body Fat
Body fat acts as a natural insulator. People with low body weight or very little body fat tend to lose heat more quickly than others. If your BMI is under 18.5, or you notice rapid weight loss, you may be more prone to feeling chilly, especially in your hands and feet.
2. Hypothyroidism
Your thyroid gland controls metabolism, which affects your body’s heat production. Hypothyroidism—an underactive thyroid—slows metabolism, leading to symptoms such as fatigue, weight gain, constipation, and heightened sensitivity to cold. A simple blood test can check for thyroid hormone imbalances.
3. Poor Circulation
Blood carries heat throughout your body. Poor circulation or vascular issues can prevent warm blood from reaching your extremities, leading to cold fingers and toes. Conditions like Raynaud’s disease, heart disease, and diabetes can restrict blood flow. Watch for signs like pale or blue-tinged fingers and numbness.
Feeling cold can also be linked to fatigue, which begs the question—are you getting enough rest? If you find yourself frequently drained, it may be time to evaluate your energy levels. Explore the potential reasons behind your constant tiredness and learn effective strategies to regain your vigor.4. Anemia (Low Red Blood Cell Count)
Anemia, or a low red blood cell count, reduces the blood’s ability to transport oxygen and warmth. Common causes include nutritional deficiencies (iron, vitamin B12, folate), chronic disease, and blood loss. Besides feeling cold, symptoms can include weakness, pale skin, and shortness of breath.
5. Not Enough Sleep
Lack of adequate sleep is linked with lower body temperature regulation. Your hypothalamus, which controls both sleep and thermal regulation, works less efficiently when you’re sleep deprived. Even short-term sleep deficits can make you more susceptible to chills
.
6. Dehydration
Your body relies on water to regulate temperature. Dehydration decreases your blood volume, making it harder for your body to stay warm. Cold air and dry indoor heat can make dehydration worse, so it’s important to drink enough fluids even when you’re not thirsty.
Dehydration plays a significant role in your body's temperature control, but did you know that your hunger patterns might also be contributing? Understanding the connection between what you eat and how you feel can be crucial. Uncover the details in our comprehensive breakdown of surprising reasons you might always feel hungry.7. Medication Side Effects
Certain medicines, including beta-blockers (used for blood pressure), sedatives, and some antidepressants, can affect circulation or your body’s temperature set point, causing you to feel colder than normal. Always consult your healthcare provider if you suspect your medication is making you overly cold.
8. Hormonal Changes
Shifts in hormone levels, such as those that occur during menstruation, pregnancy, menopause, or with certain contraceptive methods, can affect how your body responds to cold. Estrogen and progesterone fluctuations in particular may make women feel chilly more often than men.
If hormonal changes make you cold, you might be asking what remedies can help alleviate this discomfort. Exploring doctor-approved natural remedies may provide you with comforting solutions that can soothe your symptoms effectively.9. Malnutrition or Unbalanced Diet
Without adequate calories and essential nutrients, your body’s metabolism slows and it produces less heat. Skipping meals, extreme diets, or conditions affecting nutrient absorption (like celiac or Crohn’s disease) can make you more sensitive to cold.
10. Diabetes or Low Blood Sugar
Diabetes can harm small blood vessels, reducing circulation to your extremities and increasing your cold sensitivity. Low blood sugar (hypoglycemia) can also make you feel shivery, dizzy, or sweaty. People with diabetes should be vigilant for these symptoms.
11. Chronic Stress or Anxiety
Constant stress activates your fight-or-flight response, which can constrict blood vessels and divert blood away from your skin, making you feel cold. Persistently feeling on edge or anxious may leave your extremities chilly, even in warm environments.
12. Smoking
The chemicals in tobacco smoke narrow blood vessels, decreasing blood flow to your skin and extremities. Over time, this poor blood flow can lead to chronic cold hands and feet.
13. Aging and Individual Variation
As people age, metabolism slows, fat stores shift, and circulation can decline. Some individuals are simply more sensitive to cold due to genetic and biological variation.
When Should You See a Doctor?
Although feeling colder than others can be perfectly normal, persistent or severe cold intolerance may signal a more serious condition. Consult a healthcare professional if you experience:
- Unexplained weight loss or gain
- Pale, blue, or numb extremities
- Extreme fatigue not relieved by rest
- Tingling, weakness, or pain in limbs
- Chronic constipation or sluggishness
- Irregular heartbeats or chest pain
- Sudden changes in how you tolerate temperatures
Tips to Feel Warmer Every Day
If your constant chills are not caused by an underlying condition, try these expert-backed lifestyle and environmental tips to boost your body’s warmth
:
- Dress in Layers: Wear multiple light, insulating layers to trap heat next to your body. Don’t forget socks and hats for extremities.
- Stay Hydrated: Drink plenty of water, even in cold weather, to keep your circulation healthy and your temperature up.
- Avoid Alcohol: Alcohol may temporarily make you feel warmer, but it actually makes core body temperature drop by dilating blood vessels and encouraging heat loss.
- Sip Warm Drinks: Hot teas, soups, and drinks offer short-term warmth and the psychological comfort of coziness.
- Use Hand and Foot Warmers: If your extremities are always chilly, consider battery-operated or disposable warming pads.
- Get Adequate Sleep: A full night’s rest supports hypothalamus function and helps maintain proper body temperature.
- Stay Active: Physical activity increases circulation, generating heat and delivering warmth to your skin.
- Switch on the Lights: Brighter lighting may trick your perception and sense of warmth, helping you feel cozier indoors.
- Eat Balanced Meals: Frequent, nutritious meals ensure your metabolism stays active and generates heat throughout the day.
- Use a Space Heater (Safely): Portable heaters can be effective for warming small spaces but always use them according to safety guidelines—to avoid fire risk.
What others are reading
Table: Conditions That May Cause You to Feel Cold
| Possible Cause | Additional Symptoms | What to Do |
|---|---|---|
| Low Body Weight | Fatigue, fragile nails, hair loss | Consult a nutritionist, gain weight safely |
| Hypothyroidism | Fatigue, dry skin, constipation | Blood test, see your doctor |
| Anemia | Pale skin, weakness, fast heartbeat | Blood test, iron supplements if needed |
| Poor Circulation | Cold hands/feet, numbness, color changes | Medical evaluation, address underlying issue |
| Dehydration | Dry mouth, dizziness, infrequent urination | Increase water intake |
| Sleep Deprivation | Daytime sleepiness, mood changes | Improve sleep hygiene |
| Medication Side Effects | Varies | Review with doctor |
| Hormonal Changes | Fatigue, mood swings, irregular cycles | Monitor and discuss with a provider |
Myths About Body Heat and Warmth
- Myth: You lose most body heat through your head.
Fact: Heat loss depends on total skin exposure, not body part. Cover all exposed skin, not just your head. - Myth: Drinking alcohol keeps you warm.
Fact: Alcohol makes you feel warmer but actually lowers core temperature and increases risk of hypothermia. - Myth: Only thin people feel cold.
Fact: Anyone can feel cold, but low body fat increases susceptibility.
Frequently Asked Questions (FAQ)
Q: How do I know if my cold sensitivity is serious?
A: Seek medical attention if your cold intolerance is accompanied by weight changes, abnormal bleeding, weakness, or if you notice skin color changes or numbness in your extremities.
Q: Are women more likely to feel cold than men?
A: Yes, hormonal differences, body fat distribution, and circulation patterns can make women more prone to feeling cold.
Q: Can dehydration really make me feel cold?
A: Yes. Dehydration reduces your blood volume and impairs your body’s ability to generate and keep heat, making cold sensations more likely, especially in dry or winter conditions.
Q: Does hypothyroidism always make you cold?
A: Hypothyroidism is a common cause of increased cold sensitivity, but not everyone with this condition feels cold all the time. Other symptoms include fatigue, constipation, and weight gain.
Q: Should I use a space heater if I’m always cold?
A: Space heaters are effective for warming small areas, but use them with caution. Ensure they are stable, keep flammable materials away, and never leave them running unattended.
Expert Tips for Staying Warm
- Layer clothing to trap warmth efficiently.
- Avoid rapid weight loss which can lower insulation levels.
- Stay physically active—regular movement boosts circulation.
- Prioritize sleep and stress management for healthy temperature regulation.
- Monitor and address any chronic medical issues with your doctor’s guidance.
References
- https://www.consumerreports.org/home-garden/home-maintenance-repairs/how-to-keep-pipes-from-freezing-a2277945570/
- https://www.goodhousekeeping.com/life/g63411550/hacks-to-keep-warm-when-cold-outside/
- https://www.goodhousekeeping.com/health/a43746255/cold-shower-benefits/
- https://digital.library.cornell.edu/catalog/hearth6417403_1422_004
- https://postalmuseum.si.edu/exhibition/america%E2%80%99s-mailing-industry-industry-segments-magazine-publishers/good-housekeeping
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