Why do I feel cold and have cold hands and feet, and how to manage it?
Mar 20, 2025
Source: Cainiu Health
Dr. Yang Ziqi
Introduction
Prolonged sitting without physical activity can lead to poor blood circulation, reduced energy expenditure, and insufficient heat production, resulting in cold intolerance and cold hands and feet. It is recommended to engage in at least 150 minutes of moderate-intensity aerobic exercise weekly, such as jogging or rope skipping, to promote blood circulation. Appropriate stretching and muscle relaxation after exercise can help alleviate cold intolerance symptoms over time.
Feeling cold and having cold hands and feet may be caused by lack of exercise, nutritional imbalance, anemia, hypothyroidism, Raynaud's disease, and other factors. These conditions can be managed through increased physical activity, dietary adjustments, and medication. It is recommended to visit a hospital promptly and follow medical advice for treatment.
1. Lack of exercise: Prolonged sitting and inactivity can lead to poor blood circulation, reduced energy expenditure, and insufficient heat production, resulting in feeling cold and cold extremities. It is recommended to engage in at least 150 minutes of moderate-intensity aerobic activity per week, such as jogging or rope skipping, to promote blood circulation. Appropriate stretching and muscle relaxation after exercise can help alleviate symptoms over time.
2. Nutritional imbalance: Excessive dieting or a monotonous diet may lead to deficiencies in essential nutrients such as protein, iron, and vitamins, which can affect normal metabolism and blood circulation, causing cold sensitivity and cold extremities. Adjust your diet to ensure sufficient daily protein intake, such as lean meat and legumes, and consume iron-rich foods like red dates and spinach.
3. Anemia: Anemia caused by insufficient red blood cell production or blood loss can reduce the blood's oxygen-carrying capacity, leaving tissues and organs inadequately supplied with oxygen and energy, resulting in cold sensitivity and cold hands and feet. It is often accompanied by symptoms such as pale complexion, dizziness, and palpitations. It is recommended to take medications like ferrous sulfate tablets, vitamin B12 tablets, and folic acid tablets under medical guidance to improve anemia.
4. Hypothyroidism: Insufficient thyroid hormone secretion due to autoimmune conditions, surgery, or other factors can slow down metabolism and reduce heat production, manifesting as cold sensitivity, cold extremities, fatigue, drowsiness, and weight gain. Patients may take medications such as levothyroxine sodium tablets, thyroid extract tablets, and alfacalcidol soft capsules under medical supervision to alleviate symptoms.
5. Raynaud's disease: Vascular nerve dysfunction can cause small arteries in the extremities to constrict intensely when exposed to cold or emotional stress, leading to impaired circulation, cold and numb hands and feet, and sequential color changes in the skin such as pallor, cyanosis, and redness. It is recommended to use medications like nifedipine controlled-release tablets, niacin tablets, and salvia miltiorrhiza tablets under medical guidance to promote recovery.
In daily life, it is advisable to use heating systems or electric heaters indoors to maintain a comfortable room temperature. Regular exercise can enhance physical fitness and improve the body's ability to adapt to cold environments.
References:
[1] Li Shanshan, Zhu Jixiang. Meta-analysis of the efficacy of traditional Chinese medicine and integrated Chinese and Western medicine in treating Raynaud's syndrome [J]. Guide to Chinese Medicine, 2018, 24(17): 105-110.
[2] Guo Jiayi, Yin Linlin, Hao Junlan, et al. Clinical study on the treatment of iron deficiency anemia during pregnancy with Astragalus and blood granules combined with ferrous sulfate compound [J/OL]. Modern Medicine and Clinical, 1-5 [2025-03-19].
