We’ve all been there – out and about with hands and feet so cold it leaves you shivering. And while simple fixes like loading up on fluffy socks and gloves can quickly warm you up, if you’re always battling with cold hands and feet (no matter the weather) it might be time to investigate further.

Here, we’ll explore some of the reasons why your hands and feet might always feel chilly, plus easy tips to help get them warmed up again.

What causes cold hands and feet?

Your body is intelligent and works hard to maintain its core temperature, by using your blood vessels.¹

Your arteries carry oxygenated blood from your heart to the rest of your body, and your veins return deoxygenated blood.¹ Think of it like a river network: a strong, steady flow that keeps everything nourished.

It’s your blood that provides warmth to your body, too. So, if your external temperature drops, your body prioritises sending blood (and vital warmth) to your organs to keep them functioning which reduces blood flow to your extremities, like hands and feet.¹

This means your hands and feet are usually the first to feel the chill.²

But, if you’re often left wondering, “why are my hands and feet always cold?” even if it’s not cold out, it could be caused by something else.

Five possible reasons why your hands and feet feel cold

From poor circulation to a nutrient deficiency, your lifestyle habits or simply your environment, here are some of the most common causes of cold hands and feet:

Cold environments

This might go without saying, but the reason why your hands and feet are feeling frosty could be because it’s cold.² Whether you’re out and about or just sat at home, if your environment is cold, then your body will be too.

To ease the chill, make sure you’re wearing the right clothing (think gloves, an extra pair of socks, thick jumpers, coats and even thermal underwear) to keep yourself warm. This is especially true if you’re in a cold environment a lot, like if you have an outdoor job or live in a colder place. If your job requires you to be in cold temperatures regularly, it’s important to make sure you’re kitted out with the right protective gear and clothing.

If you’re at home and feeling chilly, try heating up a hot water bottle, putting on an extra layer, making a hot drink, curling up in a blanket or popping the heating on if you can – you’ll feel warmer in no time.

If your problems persist, and your extremities are still feeling frozen despite being in a warmer spot, contact your GP to investigate other causes.

A vitamin B12 deficiency

Vitamin B12 plays a crucial role in the production of red blood cells, which are responsible for carrying oxygen throughout your body.³

This important B vitamin can be found in fish, meat, poultry, dairy products, fortified cereals and nutritional yeast.³ While the average adult needs 2.4-2.8mcg of vitamin B12 a day, if you’re a vegan or vegetarian and don’t consume some of the products that contain vitamin B12, like meat, you might not be getting enough.³

When your B12 levels are low, your body can't produce enough healthy red blood cells, sometimes resulting in a condition known as B12 deficiency anaemia.⁴ With less oxygen-rich blood reaching your extremities, the small blood vessels in your hands and feet constrict to conserve heat, leading to that distinct cold feeling.⁵

While cold hands and feet can have many causes, if this symptom is accompanied by fatigue, weakness, or a pale complexion, it's worth speaking to a healthcare professional.⁶ A simple blood test can reveal if a B12 deficiency is the culprit, and if so, it can be easily managed with supplements or dietary adjustments.⁷

Damage from smoking

Smoking can damage blood vessels throughout your body.⁸ These damaged vessels become narrower and can constrict blood flow, which can result in cold hands and feet.⁸

Plus, the longer you smoke, the higher the chance of damage to the blood vessels in your heart too - this ultimately makes it harder for your heart to pump blood through your whole body.⁸

So, if you’ve ever needed another reason to quit smoking, maybe always having cold feet and hands is a good one.

Certain medical conditions

Sometimes, cold hands and feet can be a symptom of certain medical conditions, including:

Raynaud’s syndrome
peripheral artery disease (PAD)
anaemia
diabetes
hypothyroidism
Buerger’s disease

It’s best to consult your GP or a healthcare professional if you’re concerned about any of your symptoms – they’ll be able to help you figure out the cause.

Poor circulation

Whilst poor circulation can be a symptom of some medical conditions, many everyday habits and lifestyle factors can contribute, too. Most of the time, these are things we do without even thinking, but they can actually have a real impact on how our blood flows and, in turn, affect our body temperature.

Whether it’s sitting at your desk all day or the opposite and always being on your feet, here’s some common causes of poor circulation:

sitting down or standing up for long periods of time: at a desk job or on a long-haul flight, sitting down for a long time can slow down blood flow, especially to your legs and feet.⁹ Similarly, more recent research suggests that standing for too long can affect your circulation, too¹⁰
wearing tight clothing: the right kind of compression stockings can help with circulation, but tight clothing can have the opposite effect. Garments that are too snug, like skinny jeans, belts or tight-fitting shapewear, can put pressure on blood vessels and restrict the flow of blood, particularly to your legs and feet¹¹
dehydration: your blood is about half water, so when you don't drink enough fluids, it’s harder for your heart to pump it through your vessels, slowing down circulation¹²
diet: a diet high in saturated fats, trans fats and sodium, found in foods like processed meats and salty snacks, can lead to poor circulation.¹³Instead, opt for foods like whole grains, fruits, vegetables, lean proteins, dairy, nuts and seeds.
not exercising: a lack of regular physical activity is a major contributor to poor circulation.¹⁴ Exercise is a fantastic way to keep your heart strong and your blood vessels healthy and flexible.¹⁵Even if it’s just going for a walk, it gets your blood pumping and encourages better overall circulation. Without it, your circulatory system can become sluggish and less efficient over time¹⁴

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When to see a doctor

If your cold hands and feet are persistent, severe or accompanied by other symptoms like pain, numbness or skin discolouration, it's best to see a doctor. They can help you understand your symptoms and offer tailored advice.

Seven easy tips to help warm up your hands and feet

From wearing the right clothing to improving circulation to your hands and feet, here are seven easy tips to staying warm:

Layer up: wearing the right clothes is key to keeping you feeling warm. Try mittens or gloves for your hands and choose wool or thermal socks that trap heat better than cotton. Don't forget a warm hat and a scarf, as keeping your core warm helps send blood to your extremities
Get moving: simple movements can work wonders – wiggle your toes, rotate your ankles or stretch your fingers to get blood flowing.¹⁴If you've been sitting for a while, stand up and walk around the room for a minute or two. Even light activity can quickly generate warmth and improve circulation¹⁶
Go for a soak: for a quick fix, soak your hands and feet in a basin of warm (not hot) water to help open your blood vessels, or go for a warm shower or bath.
Stay hydrated: hydration is crucial, as water helps maintain blood volume and keeps your circulation running smoothly^12,16
Invest in hand and feet warmers: for those times you're on the go, hand and foot warmers – the small, disposable packets you can slip into your pockets or shoes – are an excellent solution¹⁶
Eat or drink something warm: whether it’s a bowl of hearty soup or a cup of delicious tea, fuelling your body with something warm will soon leave you feeling toasty. Why not try our favourite cauliflower soup or our cacao hot chocolate recipes?
Wear loose-fitting clothes: avoid wearing too-tight clothing, socks and even shoes which might restrict blood flow¹⁶

The final say

When a constant chill takes over your hands and feet, it could be something as simple as needing to pop on a pair of gloves or socks. But it could also be a subtle signal from your body of something more at play – from poor circulation to a nutrient deficiency or an underlying condition like Raynaud’s syndrome.

It’s important to check in with a healthcare professional if you’re always experiencing cold hands and feet, they’ll be able to help you figure out the root cause.

Show your hands and feet a little more love with our guides to understanding swollen feet and how to strengthen your nails.

Disclaimer:

This article provides informational advice and is not a substitute for medical care. You should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision. 

Sources:

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