Why Are You Always Cold?

Constantly feeling chilly? Here’s what could be behind it

Are you someone who never seems to get warm, no matter what the temperature is outside? Maybe you always have a sweater on the back of your office chair. Or you wrap yourself in a heated blanket year-round.

If you can’t seem to reach a comfortable temperature, a few things could be behind it. Here’s what to know (and how to get warmed up).

Reasons why you’re always cold

When you’re always cold it can be annoying — or downright uncomfortable. Cold intolerance can be caused by a few things, like:

Nutrient deficiencies

Constant chilliness could mean you have a nutrient deficiency. “Feeling cold often can be due to being low in key nutrients like iron,” says Alexa Mieses Malchuk, MD, a family medicine doctor at Geisinger. “Iron is responsible for helping to regulate your body’s temperature and transport oxygen throughout the body.”

This means when your levels are low, your body has to work harder to keep you warm.

Other nutrient deficiencies can make it harder to stay warm. Being low in these vitamins and minerals may leave you out in the cold:

Iron
B12
Zinc
Copper
Folic acid

Anemia

Anemia means you don’t have enough red blood cells circulating through your body. There are many different causes, one of which is iron deficiency. But even anemia without iron deficiency can make you feel cold. “Red blood cells are responsible for supplying the tissues in your body with oxygen, so when you don't have enough of them you may feel cold," Dr. Mieses Malchuk says.

Having an underactive thyroid

Your thyroid could also have you feeling colder than normal. An underactive thyroid slows down your metabolism. When your metabolism is slower, your body burns less energy. “This happens when your thyroid doesn't produce enough of the hormones it needs to regulate your body temperature,” says Dr. Mieses Malchuk.

Diabetes

Another reason you might be feeling cold? Diabetes. Diabetes symptoms affect your body temperature in a few different ways, including:

Poor circulation
Having low blood sugar
Nerve damage (also known as peripheral neuropathy)

“Other common things that may make you feel cold include having a lower body weight, stress, dehydration, lack of sleep and certain medications,” Dr. Mieses Malchuk says.

Ways to stay warm

When you’re feeling cold all the time, you can warm up in more ways than turning up the thermostat. Start with these simple tips.

Bundle up

It may seem obvious, but wearing a few extra layers keeps you warmer throughout the day. So put on a sweater or sweatshirt or add a base layer under your pants when getting dressed. If all else fails, wrap up in your favorite blanket.

Stay hydrated

One easy (if unexpected) way to regulate your body temperature is by staying hydrated. Water is best, but you can also drink decaffeinated tea, broth and electrolyte drinks. Just beware that many sports drinks contain a lot of sugar.

Get your levels checked

To see if your chilliness is due to a medical issue, ask your healthcare provider to run bloodwork. “Your provider can check for things like vitamin deficiencies or low iron that may cause you to feel cold,” Dr. Mieses Malchuk says.

Manage stress

Stress can have a lot of unexpected effects on your body. One is a change in blood flow. When your blood flow changes, it can also change your body temperature. Finding ways to manage your stress could mean fewer goosebumps.

Prioritize sleep

You know how when you've had a bad night of sleep you don't feel well? Sleep regulates your body's ability to do many things, including regulating body temperature. Getting quality rest helps you feel your best — in part by helping you maintain a comfortable temperature.

When to see your healthcare provider

Occasionally feeling chilly is nothing to be concerned about. But when it becomes persistent, it may be time to have a conversation.

Your symptoms don’t go away

Tell your provider if you’re unsuccessful at warming yourself up over many weeks or months.

Your symptoms are getting worse

Finding yourself more sensitive to cold than usual is another good reason to talk to your healthcare provider.

You have other symptoms

Get in touch with your healthcare provider if you also have other symptoms, like:

Fatigue
Brain fog
Nausea or vomiting
Tingling in your fingers or toes
Confusion

“Feeling cold along with these other symptoms can be a sign of something more serious,” says Dr. Mieses Malchuk. That's why it's key to keep open lines of communication with your provider. They can run tests to get to the bottom of things — and feeling better will warm your heart.