Why Are My Hands and Feet Always Cold? Here’s What You Need to Know About Cold Extremities

As winter approaches, many people experience the familiar discomfort of cold hands and feet. This condition, often called cold extremities, can be bothersome, and in some cases, it might signal an underlying health issue. Cold extremities can occur when your hands and feet feel excessively cold, even when the temperature doesn’t usually cause discomfort. While this condition is common, it’s essential to know that cold extremities can sometimes indicate a deeper problem.

When Cold Hands and Feet Persist, Even in Warm Environments, It Could Be a Sign of Poor Circulation

Cold extremities, including cold hands and feet, often indicate poor blood circulation. Interestingly, the discomfort doesn’t always require cold external environments to trigger it. Raynaud’s disease, for example, can cause blood vessels in the fingers and toes to constrict in response to cold or stress, restricting blood flow and leading to symptoms like numbness and even pain. This condition can happen in both chilly outdoor settings and warm indoor environments. If your cold hands and feet persist indoors, it might indicate circulation problems.

Raynaud’s Disease vs. Cold Extremities: What’s the Difference?

While cold extremities are often used interchangeably with Raynaud’s disease, they are actually distinct conditions. Cold extremities generally refer to the sensation of coldness in the hands and feet, which may or may not be associated with a medical condition. In contrast, Raynaud’s disease is a specific medical condition in which the small blood vessels in the hands and feet constrict, reducing blood flow. This constriction can be triggered by cold exposure or stress, leading to episodes that cause color changes in the skin, including paleness, bluish discoloration (cyanosis), and redness.

If Numbness Accompanies Cold Extremities

If your cold hands and feet are also accompanied by numbness, it could be a sign of hypothyroidism. This condition occurs when the thyroid gland fails to produce enough hormones to maintain your body’s temperature and energy levels. Symptoms of hypothyroidism often include fatigue, weight gain, and cold extremities. If you notice persistent numbness with cold hands and feet, consult a healthcare provider for further evaluation.

Cold Sensation Spreading to the Lower Abdomen and Lower Back

In more severe cases of cold extremities, individuals may experience a cold sensation that extends beyond the hands and feet to areas like the lower abdomen and lower back. Changes in skin color, numbness, digestive issues, facial flushing, and irregular menstruation often accompany this. If these symptoms are present, it is crucial to address any underlying circulation or health concerns with a medical professional.

How to Check Your Circulation: Try the Allen Test

A simple way to check the circulation in your hands and feet is the Allen Test. This test evaluates the blood flow in two key arteries: the radial artery (near the thumb) and the ulnar artery (near the pinky). To perform the test, press down on both sides of your wrist to block blood flow, then open and close your hand about 10 times. Afterward, release the pressure. If your palm returns to its standard color within five seconds, your circulation is likely functioning well. If it takes longer, it could indicate that circulation may be impaired.

Carrot Power: Your Unexpected Circulation Superhero

Did you know that carrots can help improve blood circulation? Carrots are packed with beta-carotene, which the body converts into vitamin A. This vitamin helps eliminate free radicals, promoting smoother blood flow. In addition to carrots, foods like chives, ginger, and garlic can also help support circulation. Drinking ginger tea with honey is a great way to stay warm and promote healthy blood flow during the colder months.

Avoid Flour-Based Foods

If you’re experiencing cold extremities, avoiding certain foods, including those made with flour, may be beneficial. Flour-based foods, such as pastries, bread, and fried items, are naturally cooling and may exacerbate cold extremities. Fried and processed foods, in particular, can worsen circulation, so limiting their intake is wise.

Warm Up Your Whole Body

While you may not be able to prevent cold extremities entirely, several ways exist to alleviate symptoms and improve circulation. Rather than only focusing on warming your hands and feet, aim to keep your entire body warm by layering clothing. Regular aerobic exercise, such as walking, cycling, or swimming, can improve blood circulation and boost overall well-being. Additionally, try to manage stress and ensure you get enough sleep, as these factors play an important role in circulation.

Do Blood Circulation Supplements Really Work?

You might be tempted to try circulation supplements, but it’s essential to proceed with caution. While cold extremities may seem like a circulation problem, the exact cause is still poorly understood. Taking unproven supplements or investing in ineffective treatments could potentially lead to complications. It’s always a good idea to consult a healthcare professional to determine the cause of your cold hands and feet before jumping into any supplement regimen.

Sweat It Out, But Moderately

Exercise is one of the most effective ways to improve circulation. Aim for light aerobic exercises, such as brisk walking or cycling, for at least 30 minutes thrice a week. Sweating moderately can help increase blood flow throughout your body. If you smoke, quitting smoking is one of the best things you can do for your circulation. Also, avoid tight clothing that may restrict blood flow to your hands and feet.