Why Do I Always Feel Cold?

A doctor’s advice on health reasons you may be shivering and how to warm up

Adam Rosenbluth, M.D.,

AARP

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Published January 21, 2025

illustrated gif of someone frozen in block of ice

James Yates

Why am I always so cold?

It’s no fun to be cold, but as we age, we’re more likely to feel chilled to the bone. Several reasons can explain why. Let’s go over what they are and then look at ways to stay toasty.

First, as we get older, our metabolism slows down. What does this have to do with being cold? As we burn calories, our bodies generate heat. If our metabolism isn’t running on full blast, we’ll feel colder. Women in general have slower metabolic rates, and that’s the reason they’ll be more likely to turn up the heat in the house.

Secondly, have you noticed that your hands look veiny? It’s because the fat layers under the skin start to thin as we age. Although it’s the same process that causes wrinkles, it’s more than just a cosmetic issue. When it comes to the cold, those layers of fat are insulation that works to conserve our body’s heat. The thinner the layer of fat gets, the colder you may feel.

Speaking of hands, you’ll probably agree that your hands and feet feel the coldest. As we age, our blood vessels lose their elasticity, which reduces the ease of blood flow, especially to our extremities. You may develop a condition called Raynaud’s, which causes the skin in your fingers to turn from white to blue to red.

Moving our bodies keeps us warmer; that’s why you’ll see people on a very cold day hopping from one foot to the next. But who moves faster? A 55-year-old or an 85-year-old? The mere fact that older folks generally can’t move as quickly means they’re going to get colder, faster.

Some medical conditions can also contribute to our body’s temperature dropping, such as diabetes, low thyroid (called hypothyroidism), and certain types of heart disease.

For example, anemia is a condition that can cause you to feel cold. If you’re diagnosed with anemia, it means you’re not making enough blood. The most common reason for this is that you have either an iron or B12 deficiency. You can correct these low levels with supplements or an iron-rich diet that includes foods such as red meat and liver, beans, legumes and dark green leafy vegetables. Sardines, eggs, salmon and nutritional yeast are also quite high in B12.

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Some commonly prescribed drugs can contribute to making you feel chilly. Blood pressure medication, particularly beta-blockers, are a good example. They make you feel cold because they reduce blood flow to your extremities by slowing down your heart rate. Again, this leads to the sensation of freezing fingers and toes.

Now that we’ve run through the most likely reasons that you’re feeling cold, let’s figure out how you can warm up. Probably the simplest tip is to remind you that we lose the most heat through our scalp since it’s the part of our body with the least amount of fat. So, wear a hat!

The next place to put your attention is on your core. All my patients know, and they all joke about it, that in the winter, you’ll find me wearing a thin vest under my suit jacket — and then I wear a coat over that. OK, it’s not the hippest look, but the layers keep me cozy.

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Finally, I think preparation is very important. Let’s say you know that you’re going to be taking a long walk on a frigid day. Once you’re very cold, it takes a long time to warm up again. If you can, plan for places where you can take a break from the cold before that happens.

When I go for a walk with my 90-year-old mother, we don’t stay outside the entire time. At intervals of 10 to 15 minutes, we stop in a store or another place to warm up.

There’s plenty of beauty in the sparkling light of a brisk winter’s day, and the fresh air will do you good. Remember to dress appropriately, prepare to take breaks, and keep moving. That way, you should be able to enjoy midwinter pleasures.