Why on Earth Am I Always So Cold?
Always feeling cold? It could be your body’s natural temperature regulation—or a sign of something deeper. Learn common causes and ways to warm up.
By: Patricia M. Bernhardt, APN, Virtua Primary Care
Are you that person who always packs a sweater “just in case?” Perhaps you’re that someone who walks around the house wrapped in a blanket? Or maybe you always seem to find yourself shivering in the office when everyone else seems perfectly comfortable.
If this sounds familiar, you’ve probably wondered: “why on earth am I always so cold?”
The truth is, sometimes being cold all the time is just a quirk of your body's temperature regulation. However, other times, it can indicate something happening beneath the surface.
Here are some common reasons you might constantly feel chilly, and a few simple tips to help you warm up.
Why You Might Always Feel Cold
Circulation concern
Your blood acts as your body’s internal heating system. When circulation slows—because of long periods of sitting, diabetes, or peripheral artery disease (PAD)—your hands and feet are usually the first to feel icy or numb. If these symptoms don’t improve, it’s a good idea to talk with your doctor. Addressing circulation issues early can help protect your overall heart and vascular health.
Low body weight
Body fat helps insulate and trap heat. If your body mass index (BMI) is on the lower side, your body may lose warmth more quickly because there’s less padding to trap the heat. This can result in you feeling colder than most.
Hormonal shift
Hormones play a significant role in regulating body temperature. For example, an underactive thyroid (hypothyroidism) can slow your metabolism, causing you to feel chilly. Women going through menopause often experience body temperature swings that can range from hot flashes to sudden chills.
Anemia
Anemia, especially iron-deficiency, means your red blood cells can’t carry oxygen efficiently through your body. This can leave you feeling cold, especially in your hands and feet.
Dehydration
Dehydration doesn’t just make you tired – it can also throw off your body’s ability to regulate heat. If you’re not drinking enough water, you may find yourself shivering more than usual.
Everyday lifestyle habits
Sometimes the explanation for why you’re always so cold is simple. Skipping meals, not getting enough movement, or spending hours in an over-air-conditioned space can leave you reaching for a sweater in any season.
Tips to Stay Warm and Comfortable
Layers are your friend:
Instead of one big sweater, try lightweight, breathable layers that give you flexibility. Fabrics like fleece or merino wool can add warmth without feeling too bulky.
Keep moving:
A quick walk around outside or a five-minute stretch break at your desk can help boost blood circulation and warm you up.
Eat balanced meals:
Fueling your body with regular, balanced meals provides it with the energy it needs to maintain its temperature and stay warm. Bonus: a warm drink or a spicy meal can give you that boost of warmth in cooler seasons.
Drink water:
Cold water may not sound appealing when you’re already cold, but staying hydrated helps your body regulate its temperature more effectively.
Stay prepared:
Keep a blanket at your desk, pack thick socks in your bag, or use a safe space heater for your home or office if the AC runs too cold.
Small lifestyle changes can often help; however, if you’ve tried these tips and you’re still always cold, regardless of the season or how many layers you wear, it may be more than just a quirk. Persistent cold sensitivity can sometimes indicate issues such as thyroid problems, anemia, or circulation disorders.
Schedule an Appointment with your Primary Care Physician
If you’re concerned about feeling cold all the time, schedule a visit with a Virtua Health Primary Care physician to discuss.
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