7 Reasons Why Your Hands and Feet Are Always Cold

Do you find yourself reaching for gloves or your fuzziest socks … in the middle of summer? If your hands or feet are always cold, you’re not alone — even if it feels that way. Plenty of people deal with cold extremities.

In many cases, it’s a harmless trait. But sometimes, it can point to an underlying health condition.

Vascular medicine specialist G. Jay Bishop, MD, shares what to know and how to warm up.

Reasons why your hands and feet feel like they’re freezing

It’s important to clear up one fact right away: Cold hands and/or feet usually aren’t a sign that something’s wrong. Instead, that chilly sensation shows that your body is doing its job: regulating your body temperature.

“Blood vessels in your hands and feet constrict as a normal, healthy response to cold,” Dr. Bishop explains. “That means less blood flows to your extremities [hands and feet]. This process preserves your core temperature and protects vital organs, like your heart.”

So, if you’re hiking through the snow or mulling over options in the freezer aisle, it’s normal for your hands or feet to feel the effects, especially if they’re not covered.

But what about when it’s hot out, or you’re at home, wrapping the blanket around feet that feel like popsicles? Dr. Bishop lists seven common reasons.

1. You’re born that way

Having chilly hands and feet is often a harmless trait, like having curly hair or dimples.

“That could simply be who you are,” Dr. Bishop reassures. “Some people are born with a tendency to have cold hands and feet. We can’t always find a clear medical explanation.”

But to be safe, tell your healthcare provider how you’re feeling. They’ll check for other possible causes.

2. Raynaud’s syndrome

Raynaud’s syndrome is an exaggerated form of your body’s normal response to cold temperatures. “When you have this condition, arteries in your fingers and toes constrict suddenly — and slam shut — when exposed to cold,” Dr. Bishop explains.

Besides making your hands and feet feel frozen, Raynaud’s sometimes causes temporary color changes. Your finger or toe may first turn white when the arteries close. Then, it may turn blue or purple. As it rewarms, it may turn red because the arteries are wide open again.

Your hand or foot may also feel numb or like it’s “fallen asleep.” As blood flow returns, you might notice a warm, tingling or throbbing sensation.

Dr. Bishop says that when Raynaud’s occurs on its own (primary form), it’s not dangerous. But it can also occur due to an underlying cancer or a rheumatological, vascular or connective tissue disease (secondary form).

“With secondary Raynaud’s, you may develop small pits or ulcerations in your fingers or toes that don’t easily heal,” he adds. “If this happens, alert a healthcare provider.”

3. Peripheral artery disease

Peripheral artery disease (PAD) is when plaque builds up in your leg arteries, reducing blood flow.

PAD usually won’t make your feet feel cold all the time, like Raynaud’s might. Cold feet from PAD come on fast and need immediate medical attention.

“In later stages of PAD, it’s possible to have a sudden and severe drop in blood flow to your foot,” Dr. Bishop explains. If this happens, you’ll notice your foot feels cool to the touch and looks much paler than normal. Other symptoms can include:

• Pain
• A “pins and needles” sensation
• The inability to feel or move your foot

If you know you have PAD and your foot suddenly feels very cold, call 911 or your local emergency number. If you haven’t been diagnosed, call your primary care provider or go to an urgent care clinic.

4. Underactive thyroid (hypothyroidism)

An underactive thyroid means your thyroid gland doesn’t produce or release enough hormone (T3 and T4) into your blood. This can affect how your hands and feet feel in colder temperatures.

“About half of all people with an underactive thyroid have cold intolerance,” Dr. Bishop observes. “This means you’re more sensitive to cold temperatures and feel more uncomfortable than most people.”

So, even if you triple up on socks, your feet might still feel like they’re freezing.

While your extremities might send out the biggest SOS signals, you may feel cold elsewhere, too. You might even find yourself chilly when you’re all bundled up.

5. Anemia

Anemia is when you don’t have enough healthy red blood cells to carry oxygen in your body. “This can make your hands and your feet feel cold,” Dr. Bishop says. “But other symptoms may be even more noticeable.” Those include:

• Fatigue
• Dizziness
• Headaches

If your feet always feel cold but you otherwise feel fine, it’s likely not anemia. But it’s still worth talking with a healthcare provider. They can run tests to identify (or rule out) anemia.

6. Stress and anxiety

Have you noticed that your hands feel cold and clammy when you’re stressed? That’s no coincidence. Stress and anxiety trigger a “fight-or-flight” response, which causes blood vessels in your extremities to constrict so more blood can flow to vital organs.

This chilly effect is temporary and should go away once the perceived “threat” has passed. That might mean you’ve gotten through a tense conversation or given that big presentation.

While stress can make anyone’s hands or feet feel cold, it’s also a known Raynaud’s trigger.

7. Medications and other substances

When trying to figure out why you have cold hands or feet, think about the medications or substances you’re using.

“Medications can definitely make your hands or feet feel cold,” Dr. Bishop says. Some examples include:

• Beta-blockers
• Decongestants
• Amphetamines
• Certain cancer drugs

Never stop taking a medication without talking to your provider first. If cold extremities or other side effects are troubling you, they may adjust the dose or switch you to something else.

Other substances that can leave your hands and feet wanting warmth include:

• Caffeine
• Nicotine
• Marijuana

Anyone can be affected by these substances, but they’re also known to trigger flare-ups in people living with Raynaud’s.

Treatments and home remedies

You may need medical treatment, like medications or procedures, to treat the underlying cause of your cold hands and feet. In some cases, it’s a matter of adjusting your current meds or stopping substance use. Your healthcare provider will develop a plan for you.

But what if you’re simply born to be cold? There’s a lot you can do in your daily life to prevent or relieve cold hands and feet. Dr. Bishop shares these tips:

• Bundle up. Put on warm gloves and socks before heading out in the cold. Dr. Bishop recommends ones made with wool or alpaca fiber. You might also want to invest in heated gloves and socks, which use rechargeable batteries to keep you cozy.
• Dry your feet if they get wet. “When your feet are wet and then dry naturally, the loss of water is a cooling process that makes them feel cold,” Dr. Bishop explains. Towel off right after showering or swimming.
• Line your boots. Even the warmest boots can benefit from insulated boot liners. These give your feet and calves an extra layer of warmth and keep your feet dry.
• Take warm baths. Dr. Bishop says warm (not hot!) baths are effective for gradual rewarming. You can also find heated foot spas that double as relaxation time.

When to reach out to a doctor

It’s important to talk to a healthcare provider if you have cold extremities and:

• Skin that feels thick or tight
• Skin sores or cracks
• Fatigue
• Unintended weight gain or loss
• Fever
• Joint pain
• Rashes

Sometimes, the conversation can’t wait. “Seek medical care right away if you have cold hands or feet along with skin color changes that don’t improve with warming,” Dr. Bishop stresses.