Updated on WOMEN'S HEALTH

Cold feet and hands: Possible causes

When it’s cold outside, our body tries to counteract it. It allows blood to flow to the core of the body and vital organs to keep them warm. This can alter the blood flow in your hands and feet, making them feel cold. The blood vessels in the hands and feet then constrict, preventing heat loss from inside the body.

Is it normal to have cold feet and hands all the time?

Some people are naturally prone to frosty fingers and toes without an underlying condition. Women are more affected than men. They typically have less heat-producing muscle mass and thinner skin than males. Often their blood pressure is also lower.

There is evidence that people can adapt to a certain degree to cold if they are exposed to it over and over again. This is noticeable, for example, with Canadian fishermen, who can work outside without gloves even in extreme cold – without suffering from painful circulatory disorders.

Occasional cold hands and feet are quite normal. If the problem occurs in cold temperatures and bothers you, you should also protect your hands and feet.

Cold feet and hands: medical causes

The simplest explanation is a natural reaction of the body to cold outside temperatures in autumn and winter. Wet hands and feet also freeze quickly because blood vessels constrict due to evaporation. There are also a number of health reasons that can lead to cold extremities.

1. Lifestyle

The most common health cause of cold hands and feet is circulatory disorders. Certain lifestyle factors can affect blood vessel composition, cardiovascular activity, and blood flow.

Factors that may play a role:

  • Smoking can constrict blood vessels and lead to cold fingers and toes.
  • Lack of exercise: Movement stimulates blood circulation. Too little exercise can make you more sensitive to cold.
  • Lack of sleep: Too little sleep can lead to the body no longer being able to regulate its temperature properly.
  • Stress and anxiety: Mental stress such as stress can make us feel cold without being cold.

2. Low blood pressure

In order for the blood to flow evenly throughout the body, it needs sufficient blood pressure , a strong heart and intact vessels. If the blood pressure is too low , certain parts of the body are less supplied with blood. Doctors speak of low blood pressure when the values ​​fall below 100 to 60 mmHg. Low levels can cause us to feel cold in our fingers and feet.

If you have low blood pressure, it may help

  • to get the circulation going (through exercise),
  • to drink enough
  • Eating more salt to increase blood volume and
  • wear support stockings if necessary.

3. Hypothyroidism

If you are affected by an underactive thyroid , you may be more cold than others. The metabolism is impaired by an underactive thyroid. Because metabolism both slows the heart rate and regulates body temperature, an underactive thyroid can contribute to reduced blood flow and cold feet.

4. Atherosclerosis

Hardening of the arteries (arteriosclerosis) is a common cause of circulatory disorders. Solids build up on the walls of the arteries that carry blood from the heart to the rest of the body. Over time, these deposits can significantly narrow blood vessels.

Risk factors for arteriosclerosis are:

5. Raynaud-Syndrom

Raynaud’s syndrome is a condition in which the fingers can feel cold, numb, and painful. Triggers can be cold, but also stress. The circulatory disorders are caused by a narrowing of the vessels in the hands or feet, which means that the blood can no longer circulate normally. The fingers and hands become cold, pale and turn bluish or red – with some affected also feet, earlobes and nose.

Raynaud’s syndrome can also occur as a result of autoimmune diseases (e.g. inflammatory rheumatism ).

If the symptoms are severe, Raynaud’s syndrome can be treated with drugs that widen the blood vessels and improve blood circulation. However, not all sufferers need drug therapy. If you suspect that you have Raynaud’s syndrome, consult a doctor.

6. Medication

Some medicines can cause the blood vessels to narrow and the blood supply to the hands and feet to be reduced. These include

In any case, talk to your doctor if you have the feeling that you are not tolerating a prescribed medication well.

What helps with cold feet and hands?

The treatment of the symptoms depends on what the cause is. If you have circulatory problems due to an illness, your doctor will help you to get them under control. If you simply get cold hands and feet frequently, the following tips can help you.

Pack well

If you know that your hands, feet and maybe your ears get cold, you should protect them from the cold accordingly.

  • In cold weather, bring a warm hat, scarf, and gloves.
  • Wear multiple layers and avoid tight clothing to prevent heat loss.
  • Avoid getting your feet wet in the rain. Change wet shoes and socks as soon as possible.
  • At home, you should wear thick socks or slippers to keep your feet nice and warm.

Bring more movement into everyday life

Move daily to stimulate your blood circulation.

  • Instead of taking the bus to one stop, walk or take a walk in between.
  • If you do a lot of sedentary work: Get up every half hour to stretch or walk around. Do not cross your legs so that the blood circulation is not disturbed.
  • Try doing jumping jacks in between to get your circulation going and get blood pumping to chilly feet and hands.

Maintain warming rituals

In addition to exercise and warm clothing, you can promote your blood circulation with small everyday rituals.

  • Cold-warm contrast baths and contrast showers stimulate blood circulation. This is especially true for the feet and legs.
  • Warm footbaths are not only good for your feet, they also relax your whole body.
  • If you go for a walk outside, take hot tea or coffee with you in a travel mug. So you always have a heat source for your fingers with you.

When should I go to the doctor?

Do you have the problem with cold hands and feet more often and maybe other symptoms like

  • discoloration,
  • tingling or
  • Pain in fingers and/or toes?

Then you should have a doctor examine you to clarify the cause of your symptoms.

Darrick Robles

I was born with the vocation of being a doctor. I have worked in public health centers in California and Washington, ​​in social projects in low-income countries, and in pioneering private centers in integrative medicine. Currently, I am the founder and medical director of the social enterprise Med-Healths, in which I combine my medical care work with giving conferences on health and well-being in business and social environments.