It’s common to feel a bit colder during the winter or after being in air-conditioned spaces for an extended period.
But if you frequently feel cold—even on warm days—or find yourself layering up while others are comfortable, or if your hands and feet are always freezing, there could be an underlying issue.
Experts, including Sami Karjalainen from Finland’s VTT Technical Research Centre, explain that women tend to be more sensitive to changes in temperature than men. This is partly because women typically generate less body heat, with their body temperatures ranging from 3 to 10 percent lower than men’s. This difference stems from the fact that men usually have more calorie-burning muscle mass, which produces more heat.
While biology offers one explanation, there are many other potential reasons why someone might constantly feel cold, ranging from health conditions to lifestyle habits such as sleep, diet, and exercise.
10 Reasons You Might Always Feel Cold
1. Poor Blood Circulation
When circulation is poor, red blood cell levels can be low. Since these cells transport oxygen, your body prioritizes sending oxygen to vital organs like the brain, often leaving the hands and feet cold.
2. Iron Deficiency
Iron supports the flow of oxygen via red blood cells. A shortage can result in chronic coldness and may also be linked to thyroid issues.
3. Thyroid Disorders
According to the American Thyroid Association, 1 in 8 women in the U.S. will develop a thyroid condition, and many are unaware of it. An underactive thyroid (hypothyroidism) slows down metabolism, reducing the body’s ability to generate heat.
4. Low Body Weight
Being underweight means less fat insulation and a slower metabolism, which both contribute to an inability to retain warmth.
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5. Not Enough Healthy Fats
Despite common beliefs, healthy fats (like those found in nuts and avocados) are essential for maintaining body temperature. Cravings for hearty, fatty foods in cold weather are your body’s way of seeking warmth.
6. Vitamin B12 Deficiency
This vitamin is essential for producing red blood cells. Even if you consume enough B12 through foods like dairy, eggs, fish, and poultry, absorption issues could still cause a deficiency.
7. Raynaud’s Syndrome
This condition causes parts of the body, often fingers and toes, to feel numb and cold in response to chilly environments or stress. It occurs when small arteries constrict, limiting blood flow. If you suspect you have this, consult a doctor for diagnosis and treatment.
8. Low Protein Intake
Protein boosts thermogenesis (the body’s heat production after eating), so if your diet lacks enough protein, your internal temperature may drop more easily.
9. Poor Sleep Quality
Sleep deprivation affects the hypothalamus—the brain’s temperature regulation center—and slows down metabolism, which can both lead to feeling cold.
10. Dehydration
Not drinking enough water can lower blood pressure, reduce circulation, and accelerate heat loss, leaving you feeling chilly.
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