by Dr Deborah Lee, Dr Fox Online Pharmacy
Do you always feel cold? This may be to do with more than just not putting on the central heating!
Read on and find out the reasons why you might often feel cold.
Medical reasons for feeling cold
Do you recognise any of the reasons below as to why you might feel cold?
Cold intolerance – Women have lower cold tolerance than men, perhaps because they have a lower resting metabolic rate. Older people feel the cold more than younger people because they tend to have lower muscle mass.
Anaemia – This sets in when your haemoglobin levels are low due to a lack of red blood cells. Anaemia is a symptom and always needs investigation to find out the cause. You may feel weak and tired, and look pale and unwell.
Poor blood circulation – As we age, our arteries become furred up with fatty deposits – like the inside of the kettle – by a condition called atherosclerosis. Because the blocked arteries have a narrowed lumen, blood cannot pass through them as it needs to, and the tissues beyond the blockage become relatively starved of oxygen. This may mean that your toes and feet look pale, with bluish nail beds, and feel cold.
Raynaud’s phenomenon – In this condition, cold temperatures trigger a spasm in the arteries, making the fingers and toes turn first white, then blue, and then red as the blood flow returns. This is thought to possibly be an autoimmune disease.
Hypothyroidism –An underactive thyroid gland does not produce enough thyroid hormone, thyroxine. Thyroxine regulates body temperature, helping to lower your temperature before sleep. When you don’t have enough thyroxine, this can lead to a lower body temperature during the day.
Diabetes –Diabetes is a cause of diabetic peripheral neuropathy – damage to the peripheral nerves, meaning your body cannot feel hot and cold temperatures in the skin of the feet, hands or other extremities. People with this condition often say they feel cold all the time.
Kidney disease –Kidney failure causes anaemia, which as stated above, can make you feel cold all the time. Toxins also build up in the kidney which have not been excreted in the urine.
Dieting – When you try to lose weight, your calorie consumption is reduced. Your metabolic rate falls as your body tries to conserve energy, leaving you feeling cold and tired.
Poor nutrition – Eating too few calories, can cause your metabolic rate to drop, for the same reasons as above, but in addition, inadequate nutrition leads to anaemia.
Vitamin B12 deficiency – Vitamin B12 is an essential vitamin with many vital functions in the body, including the production of red blood cells. Vegetarians, vegans, those over 50, and anyone who has had gastrointestinal surgery, are all at high risk of B12 deficiency.
Being underweight – We need fat to insulate our bodies. Being too thin means, your body cannot retain heat properly as it lacks that layer of fat insulation. Your BMI should be in the normal range of 21-25.
Eating disorders – Anorexia nervosa sufferers have a lower core temperature than healthy individuals. They have a slower metabolic rate and very little body fat so they cannot retain heat very well.
Lack of sleep – A sleep deficit leads to chronic fatigue, and chronic fatigue lowers both the metabolic rate and body temperature. Feeling cold all the time is a sign of insomnia.
Dehydration – 66% of UK adults are not drinking enough water. Even low levels of dehydration lead to peripheral vasoconstriction, making you feel cold all the time.
Medication – B-blockers slow the heart rate, reducing the volume of blood that reaches the periphery, hence making you feel cold.
What steps can you take to warm yourself up?
- Keep warm at home – Start by wearing layers, such as a thermal vest next to the skin, made of a wicking fabric that absorbs moisture such as polyester. On top of this, wear a woollen jumper, and then a wind-resistant jacket. At night, wear warm pyjamas and socks in bed. Keep your head warm with woolly hats and scarves, as your head radiates a lot of heat. Try fingerless gloves indoors. Make sure you put your slippers on – no bare feet. Use a hot water bottle, an electric blanket or a heated pad when in bed.
- Eat a well-balanced diet – This must be varied and nutritionally complete. Make sure you go for warm nourishing foods, such as soups and casseroles, and have plenty of warm drinks. If you are vegan or vegetarian, it’s advisable to take B12 supplements. Did you know that Chilli peppers can actually help raise body temperature? Capsaicin in chilli stimulates thermogenesis – your body’s production of heat.
- Ensure you have 7 hours of good quality sleep per night – Establish a good routine of going to bed and getting up in the morning at the same time every day, as this will support your natural Circadian rhythms.
- Drink 2 litres (around 8 large glasses) of water per day – Tea and coffee do count towards this. Stay away from sugary, fizzy drinks. Why not have a large glass of water before every meal?
- Managing your weight is important – But not crash diets, fad diets or ‘yo-yo’ dieting. You need to find a healthy eating plan you can stick to and lose weight steadily and gradually without shocking your body into starvation mode. If you are seriously underweight (BMI of 18.5 or under) or could have an eating disorder, you need urgent medical help. Take advice on how you can put on weight safely. Being underweight poses serious risks to your health.
- Take regular physical exercise – This will boost your blood circulation, help lower stress levels, encourage weight loss and improve your sleep. Avoid sitting still for long periods – get up at least once an hour and do 5 minutes of exercise to get your heart rate up.
- See your GP – They are likely to check your BMI and do blood and urine tests to exclude anaemia, diabetes, thyroid disease and abnormal kidney function.