Possible causes
- Sensitive vessels – in cold and under stress the body narrows the vessels in the limbs more than necessary.
- Raynaud's phenomenon – fingers turn white, then blue and then red in the cold.
- Underactive thyroid – a slower metabolism produces less heat.
- Iron deficiency and anemia – less oxygen in the blood and poorer temperature regulation.
- Low weight and strict diets – little insulation and little energy for heat production.
- Little movement and stress – a sedentary lifestyle and tension reduce blood flow to the limbs.
What to check
- TSH, fT4, fT3 – especially if you also have fatigue, weight gain or dry skin.
- Blood count, ferritin and iron – the basics when you often feel cold and tired.
- Vitamin B12 – if you have tingling or numbness in your limbs.
- Blood pressure and foot pulses – a doctor can assess your vessels, especially if you smoke.
What helps
- Regular movement – even short walks and muscle work increase heat production and circulation.
- Enough energy and protein – too low an intake reduces heat production.
- Layered clothing – a warm core helps keep the extremities warm too.
- Gradual cold exposure – short cold showers may improve vessel regulation; be careful if you have Raynaud's.
- No smoking – nicotine constricts blood vessels.
When to see a doctor
See a doctor if your fingers turn markedly white or blue in the cold, sores appear on your fingers, you have leg pain when walking, numbness, swollen joints, or if the cold comes with marked fatigue and weight gain.