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While sitting, lift your feet slightly off the floor. Pull your toes up towards you, then point them away; keep a lively, rhythmic pace.
30 seconds, 2–3 rounds4 testsUsually requested first: full blood count, general biochemistry, TSH and thyroid hormones
Age 30If colour changes in the fingers start for the first time after this age, you should see a doctor
2 weeksLength of a walking and light jogging programme that reduced cold hands and feet in a small study
20 trialsThe review of complementary methods in Raynaud’s; most of the results are inconclusive
Why am I always cold?
Body temperature is regulated together by thyroid hormones, blood circulation, muscle mass and the layer of fat under the skin. When one of these falls short, you feel colder than other people in the same surroundings. Feeling cold is most often not a disease in itself but a sign of an underlying condition.
That is why the first thing to do about long-standing or extreme coldness is to see a doctor. If a cause is found, treatment is directed at that cause.
Possible causes
- An underactive thyroid: tiredness, weight gain, constipation and dry skin and hair may accompany feeling cold
- Anaemia
- Low body weight and little body fat, especially in thin older women
- Blood vessel problems such as Raynaud’s phenomenon
- Long-term severe illness and poor general health
- Eating disorders (anorexia nervosa)
- Rarely, problems with the part of the brain that sets body temperature (the hypothalamus)
The first step: examination and tests
Your doctor takes your history, examines you and usually requests these tests: full blood count, general biochemistry, TSH and thyroid hormones. Other tests may be added depending on your history. Mention the medicines you take as well; some medicines can affect the circulation in the fingers.
If your fingers clearly change colour, go numb, tingle or hurt in the cold or under stress, this may be Raynaud’s phenomenon. In most people it is harmless; but if the symptoms are severe, affect only one side, started after the age of 30, or come with joint pain, a skin rash and muscle weakness, you should be assessed for an underlying rheumatic condition.
Normal test results do not mean that your complaint is not real. Some people are constitutionally more sensitive to cold; the measures below can help in that case too. If the complaint changes or new symptoms appear, see your doctor to be reassessed.
Everyday measures
- Keep warmDress warmly in cold weather, protecting your hands and feet in particular, and keep your home warm.
- Sudden temperature changesAvoid going straight from a warm place into the cold; put your layers on before you go out.
- Regular activityRegular exercise supports the circulation. In a small study of 16 young women who felt the cold, those who walked and jogged lightly on at least four days a week for two weeks felt less cold in their fingertips and feet; skin temperature did not change.
- SmokingSmoking harms the circulation; ask your doctor for support with quitting.
- CaffeineCutting down on the caffeine in tea, coffee, cola and chocolate can ease symptoms in some people.
- RelaxationStress and anxiety can trigger symptoms; try relaxation methods such as breathing exercises or yoga.
- DietEat a balanced diet and eat enough; very low body weight makes you feel colder.
To relax with your breath, see The 5-minute cyclic sighing breath; to see how much you move in a week, see the weekly activity meter.
Complementary approaches: what does the evidence say?
Complementary methods have been studied most in Raynaud’s phenomenon. According to a review of 20 randomised controlled trials:
- Biofeedback: did not work in five trials; the results were no better than sham treatment.
- Heat-retaining (therapeutic) gloves: found helpful in a single trial; how far the result can be generalised is limited.
- Low-level laser: slightly reduced the number of attacks in three trials; the clinical importance of the difference is unclear.
- Ginkgo biloba, antioxidants and essential fatty acids: no meaningful benefit could be shown, or the data were insufficient.
The review’s conclusion is clear: well-designed trials are needed, and nothing definite can be said except that biofeedback does not work. Herbal products can interact with medicines; consult your doctor or pharmacist before using them.
If you would like to try a complementary method, first make sure the underlying cause has been looked into, and think of the method as an addition to medical treatment, not a replacement for it.
Exercises at home
Six movements to warm up
Muscles produce heat as they work. When you feel cold, move for a few minutes instead of staying still; these movements can be done at home or at your desk.
Heel raises holding the counter
Hold on lightly to the worktop. Lift both heels together, rise onto your toes and lower slowly. This works the calf muscles and gets the circulation in the legs going.
15–20 repsOpening and closing the hands
Hold your hands out in front of you. Make tight fists, then open and stretch your fingers as wide as you can; repeat at a lively pace.
20 reps, 2 roundsSit-to-stand from a chair
Sit near the front of a sturdy chair. Stand up, then sit back down with control. If you find it hard, use your hands for support.
5–10 reps, 1–2 setsHalf squat against the wall
Lean your back against a wall with your feet a step away from it. Breathe out as you bend your knees slightly and slide your back down, then come straight back up without holding the position. Do not hold your breath.
8–10 reps, 2 setsWalking
Walk on level ground at a pace at which you can talk but not sing. Start slowly for the first few minutes and then speed up; slow down for the last few minutes. Increase the time little by little from week to week.
Start with 10 minutes; aim for 30 minutes a dayVideo
Videos on Raynaud’s phenomenon
From the YouTube channels of Johns Hopkins Rheumatology and Avera Health in the US.
Raynaud’s phenomenon: what you should know
An information video for patients from Johns Hopkins Rheumatology.
What is Raynaud’s phenomenon?
A short video introducing Raynaud’s phenomenon.
Frequently asked questions
My tests were normal but I still feel cold. What should I do?
Normal tests help to rule out the common causes, but they do not make your complaint any less valid. Some people are constitutionally more sensitive to cold. Follow the everyday measures regularly for a few weeks. If the complaint gets worse or new symptoms appear, such as a change in weight, marked tiredness or colour changes in the fingers, see your doctor again.
My hands and feet are always cold. Is it Raynaud’s?
Not every cold hand is Raynaud’s. In Raynaud’s, the fingers clearly change colour, go numb, tingle or hurt in the cold or under stress; the symptoms can last from minutes to hours. If there is no colour change, the picture points to cold intolerance rather than Raynaud’s. To be sure, consult your doctor.
Do complementary methods help with feeling cold?
The evidence is limited. According to a review of 20 trials in Raynaud’s phenomenon, biofeedback does not work; heat-retaining gloves were found helpful in a single trial; and no meaningful benefit could be shown for ginkgo, antioxidants or fatty acids. If you would like to try a method, first make sure the underlying cause has been looked into.
Does exercise reduce feeling cold?
A small study supports this: among 16 young women who felt the cold, those who walked and jogged lightly on a regular basis for two weeks felt less cold in their fingertips and feet, and their sleep improved too. Because the study was small the result cannot be considered definite; even so, regular activity is a safe step that is worth trying.
When to seek help right away
See a doctor without delay if you have any of the following:
- Whiteness or blueness of the fingers that does not go away, a sore or blackening (emergency)
- After being out in the cold: shivering that cannot be stopped, confusion or slowed speech (emergency)
- Feeling cold together with an unexplained change in weight or marked tiredness
- Colour changes in the fingers on one side only, or starting after the age of 30
- Accompanying joint pain, skin rash or muscle weakness
- Pain in the calves when walking, with cold feet or a change in their colour
The limits of this guide: Finding the cause of feeling cold requires a doctor’s examination and tests. The measures here do not replace diagnosis and treatment; they complement them.
Sources
- MedlinePlus. Cold intolerance. US National Library of Medicine. Updated 27 February 2026.
- NHS. Raynaud's. Page last reviewed 20 July 2023.
- NHS. Underactive thyroid (hypothyroidism): symptoms. Page last reviewed 28 April 2025.
- Malenfant D, Catton M, Pope JE. The efficacy of complementary and alternative medicine in the treatment of Raynaud's phenomenon: a literature review and meta-analysis. Rheumatology (Oxford). 2009;48(7):791-795.
- Yamazaki F, Inoue K, Ohmi N, Okimoto C. A two-week exercise intervention improves cold symptoms and sleep condition in cold-sensitive women. J Physiol Anthropol. 2023;42:22.