5 Surprising Reasons You Always Feel Cold (And What You Can Do About It)

Have you ever noticed how some people bundle up all the time, while others are perfectly fine in short sleeves? 

If you ever find yourself asking, “Why am I always cold?” you’re not imagining things. 

Chronically feeling cold can come from a mix of everyday lifestyle factors, biology, and underlying health issues.

Experts don’t always point to just one cause. Instead, they look at how our bodies regulate temperature, how we live day-to-day, and sometimes whether there’s a health factor at play.

Here are five well-established causes of being cold that go beyond “it must just be winter.” 

Together, these cold intolerance reasons can help explain why some people struggle to stay warm, even in mild temperatures.

1. Slow Metabolism

Metabolism is the engine that burns calories to produce energy. If that engine is idling slowly, it also produces less heat.

Thyroid hormones are a major driver of how quickly your body uses energy. When the thyroid is underactive, a condition called hypothyroidism, you may feel cold even in warm environments. 

Other signs can include fatigue, weight gain, and dry skin.

Low metabolism isn’t just about thyroid function. A diet consistently low in calories can dial down metabolic heat production, too, because the body goes into energy-saving mode. 

Harvard Health notes that a slower metabolism can reduce internal heat production, leading to the persistent feeling of being cold.

2. Poor Circulation

Your body’s heating system relies on circulation, and your blood carries warmth from your core to your extremities. 

When your circulation is sluggish, your hands and feet, and sometimes your whole body, can feel cold.

Conditions like Raynaud’s phenomenon can make this especially noticeable. In Raynaud’s, small blood vessels overreact to cold or stress by narrowing, temporarily cutting off blood flow to fingers and toes. 

Mayo Clinic explains that poor peripheral circulation often feels like numbness or coldness in the hands and feet.

Even mild dehydration can reduce blood volume and make it harder for your body to move heat efficiently.

3. Low Body Fat

Body fat acts like insulation. People with lower levels of body fat have less natural padding to trap in the warmth, which can make them feel colder, especially in cooler environments.

Of course, low body fat isn’t unhealthy, but it does mean that your body temperature regulation may rely more on external layers like clothing or blankets. 

This effect is why athletes with very low body fat can be in top shape yet still shiver at moderate temperatures.

4. Iron Deficiency

Iron is a key part of hemoglobin, the molecule that helps red blood cells carry oxygen. Without enough iron, your body has to work harder to distribute oxygen, and one effect can be feeling cold all the time.

Anemia due to low iron can show up with cold hands and feet, tiredness, pale skin, and shortness of breath. 

Studies from the Cleveland Clinic have linked feeling cold all the time with iron deficiency, especially in people whose diets lack iron-rich foods like red meat, beans, or leafy greens.

5. Stress And Hormones

Stress does more than make you reach for comfort food. It triggers your nervous system and shifts blood flow toward muscles and vital organs at the expense of your hands and feet. 

That can leave you feeling chilly, even when the room seems warm.

Hormonal fluctuations,  especially those related to estrogen and progesterone in women, can also change how the body responds to temperature. 

Research in the Journal of Thermal Biology has shown how changes in hormone levels can affect how comfortable people feel at given temperatures.

This may explain why some women notice they feel cold more often at certain points in their monthly cycle.

When To Seek Help

Occasionally feeling cold is normal for most of us. 

But, if those always cold symptoms are persistent, accompanied by extreme fatigue, significant weight changes, or other unusual symptoms, it’s definitely worth talking to your doctor.

He or she can check your thyroid function, screen for anemia, evaluate your circulation, or look for other factors that might be contributing to it. Simple labs often give big clues.

You’re Not Alone Or Odd

Feeling colder than the people around you doesn’t mean you’re unusual. Our bodies vary, and temperature comfort is part of our individual spectrums. 

Whether it’s slow metabolism, circulation quirks, low body fat, iron levels, or stress, there are practical ways to address the issue and figure out how to stay warmer in everyday life.

With a little awareness and a few small adjustments, staying comfortable in your own skin and your favorite sweater is absolutely within reach.

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