Why am I always cold?

Feeling persistently cold when others seem comfortable can be unsettling. Whether at home, in the office or outside, shivering or bundling up constantly interferes with daily life and may raise concerns about health. While occasional chills are normal, ongoing sensitivity to cold may signal underlying issues ranging from simple circulation quirks to thyroid or blood disorders. Understanding why you always feel cold empowers you to make lifestyle adjustments or seek medical advice when needed, helping you stay warm and healthy.

What does feeling cold indicate
Temperature regulation is controlled by the hypothalamus in the brain, which balances heat production from metabolism with heat loss through the skin and breath. When this system functions smoothly, most people feel comfortable between 18 °C and 24 °C. If your internal thermostat is set lower or heat distribution is uneven, you may feel chilled even in mild environments. Persistent cold feelings can arise from reduced heat generation, increased heat loss or impaired regulation mechanisms.

Environmental and lifestyle factors
Room temperature, clothing choices and activity level influence how warm you feel. Sitting still in a cool room or wearing light clothing can leave anyone feeling cold. Low levels of physical activity reduce muscle heat production. Office air conditioning set too low or drafts from poorly sealed windows also contribute. Ensuring your environment is appropriately heated, dressing in layers and taking short walking breaks can help maintain comfort.

Poor circulation and blood flow
Efficient blood flow delivers warm blood from your core to your extremities. Conditions that slow circulation can make hands and feet feel cold. Peripheral artery disease, where arteries narrow due to plaque, reduces blood flow to the limbs. Diabetes can damage small blood vessels, impairing warmth delivery. Even simple issues like sitting cross legged or having constrictive clothing can limit circulation. Gentle exercise such as walking or stretching every hour helps keep blood flowing and wards off cold extremities.

Low body fat and energy reserves
Fat acts as an insulator, helping the body retain heat. Individuals with very low body fat levels may lose heat more rapidly and feel cold more often. Similarly, calorie restriction or irregular eating can lead to low blood sugar levels, reducing metabolic heat production. Ensuring a balanced diet rich in healthy fats, lean protein and complex carbohydrates supplies the energy your body needs to generate warmth. Regular meals and snacks help maintain stable energy levels and body temperature.

Thyroid function and hormonal causes
The thyroid gland regulates metabolism through hormones such as thyroxine. Underactive thyroid or hypothyroidism slows metabolism, leading to reduced heat production and a constant feeling of chill. Other symptoms include weight gain, fatigue, dry skin and hair loss. A simple blood test measuring thyroid stimulating hormone levels can diagnose hypothyroidism. Treatment with thyroid hormone replacement usually restores normal temperature regulation and energy levels.

Iron deficiency and anaemia
Red blood cells carry oxygen to tissues, where it is used to produce energy and heat. Iron deficiency impairs red blood cell production, causing anaemia. Common symptoms include tiredness, shortness of breath, pale skin and feeling cold. Women of childbearing age, vegetarians and individuals with gastrointestinal conditions are at higher risk. A full blood count and ferritin level can confirm iron deficiency anaemia. Oral iron supplements and dietary sources such as red meat, leafy greens and fortified cereals help rebuild iron stores and restore warmth.

Blood sugar regulation
Low blood sugar or hypoglycaemia reduces the fuel available for metabolism, leading to cold sensations, shakiness and weakness. Skipping meals, excessive insulin dosing in diabetes or intense exercise without refuelling can trigger hypoglycaemia. Eating regular balanced meals that combine protein, fibre and complex carbohydrates supports steady blood glucose levels. If you have diabetes, working with a healthcare team to optimise medication, meal timing and portion sizes helps prevent hypoglycaemia and its associated chills.

Raynaud’s phenomenon and vascular disorders
Raynaud’s phenomenon causes exaggerated blood vessel constriction in response to cold or stress, particularly in the fingers and toes. Affected areas turn white or blue, feel numb and then tingle with blood return. In primary Raynaud’s the condition is harmless; in secondary Raynaud’s it may accompany autoimmune diseases such as scleroderma. Keeping your core warm, wearing gloves and managing stress can reduce attacks. In severe cases, medications that dilate blood vessels may be prescribed by a specialist.

Medications and medical conditions
Certain medications such as beta blockers, some antidepressants and migraine preventives can slow circulation or reduce metabolic rate, increasing cold sensitivity. Conditions affecting the autonomic nervous system, including Parkinson’s disease or multiple system atrophy, can impair temperature regulation. Heart failure and chronic kidney disease may also disrupt heat balance. If you suspect your medication or a chronic illness contributes to your cold intolerance, discuss alternatives or dose adjustments with your GP before making changes.

Autonomic nervous system and stress
The autonomic nervous system controls involuntary functions including blood vessel constriction and sweat production. Chronic stress and anxiety can trigger excessive sympathetic activation, causing blood vessels in the skin to constrict and reducing heat loss. Relaxation techniques such as deep breathing, mindfulness meditation and progressive muscle relaxation help rebalance the autonomic system and improve warmth distribution.

Chronic fatigue and long term illnesses
Conditions such as chronic fatigue syndrome, fibromyalgia and long Covid can include persistent cold sensations among their wide range of symptoms. These illnesses often involve dysregulation of metabolism and autonomic function. Managing energy levels through pacing, gentle exercise and a regular sleep schedule helps support body temperature control. Working with a multidisciplinary team provides comprehensive care tailored to your unique needs.

Home remedies and practical tips
Small changes can make a big difference in staying warm. Drinking warm beverages such as herbal teas or hot water with lemon stimulates circulation. Socks lined with wool or thermal leggings add insulation. Layering clothing traps warm air close to the skin. Keeping your bedroom at a comfortable temperature, using an electric blanket or hot water bottle at bedtime and taking warm baths before sleep help maintain warmth. Gentle exercise throughout the day boosts blood flow and generates heat naturally.

When to seek medical advice
If you find yourself constantly cold despite dressing warmly and addressing lifestyle factors, consult your GP. Immediate evaluation is warranted if you experience other symptoms such as significant fatigue, weight changes, skin colour changes in limbs, or side effects from medications. A simple set of blood tests can assess thyroid function, full blood count, blood sugar and other key markers. Early diagnosis and treatment of underlying conditions often resolve cold intolerance and improve overall wellbeing.

Emotional impact and support
Persistently feeling cold can affect your mood, social life and self esteem. You may avoid social outings, exercise or hobbies due to discomfort. Sharing your experiences with friends, family or support groups can help you find practical tips and emotional encouragement. Counselling or cognitive behavioural therapy may be beneficial if cold intolerance leads to anxiety or withdrawal from valued activities.

Summary
Feeling constantly cold can result from environmental factors, poor circulation, low body fat, hormonal imbalances, nutritional deficiencies or underlying medical conditions. Addressing lifestyle factors such as diet, hydration, exercise and stress management often brings relief. Simple home remedies like layering, warm drinks and gentle activity help maintain warmth. If persistent chilliness disrupts your life or is accompanied by other concerning symptoms, seeking medical advice ensures that any underlying issues are identified and treated effectively. With the right strategies and support you can restore your comfort and warmth at home and on the go.