My hands and feet get cold easily. What can I do?

If your hands and feet get cold easily, it is often the body's normal response to cold. The US National Institutes of Health (NIAMS) explains that when you are exposed to cold, the body tries to slow the loss of heat and keep its temperature steady: blood vessels in the surface layer of the skin narrow, moving blood to vessels deeper in the body. Day to day, keep your whole body warm as well as your hands and feet, bring a layer for cold air-conditioned rooms, look after stress and avoid nicotine. See a doctor if your fingers or toes change colour, or you get sores.

Why do my hands and feet get cold so easily?

The hands and feet are among the first places to feel cold.

The body holds on to heat first

NIAMS explains that in the cold, blood vessels in the surface layer of the skin narrow, moving blood from vessels near the surface to vessels deeper in the body. This slows the loss of heat and helps the body keep its temperature. Cold fingers and toes in a chilly room are part of this.

Hands and feet lose heat easily

The US National Institute on Aging suggests wearing gloves or mittens to prevent loss of body heat through your hands, and the CDC's workplace safety institute (NIOSH) advises protecting the ears, face, hands and feet in the cold.

Do cold hands and feet mean poor circulation?

Often not. Blood vessels narrowing in the cold is how the body normally holds on to heat. What matters is what comes with the cold.

The last column is covered in more detail in the section on when to see a doctor below.

What in daily life makes hands and feet colder?

Some everyday things make the blood vessels in the hands and feet narrow more.

Some medicines

NIAMS notes that some medicines can make fingers and toes react more to cold, and suggests talking to your doctor about the medicines you take and before starting new ones. Do not stop a medicine on your own.

What can I do day to day about cold hands and feet?

The aim is to keep the whole body warm, not just the hands and feet, and to cut down on the things that make them colder.

Keep your core warm, too

NIAMS says that keeping your hands and feet warm is often not enough: you need to keep your core body (chest, abdomen and head) warm, too. The National Institute on Aging suggests warm, loose layers of clothing, because the air between the layers helps keep you warm, and a hat, scarf and gloves to prevent loss of body heat. It also suggests wearing socks and slippers even when you are staying inside on cold days.

In an air-conditioned office, mall or bus

NIAMS suggests bringing a sweater or jacket if you go to an indoor place that may be air-conditioned.

In Thailand, the cold you meet day to day is often the air-conditioning rather than the weather. A few ideas to try:

• Keep a cardigan or light jacket at your desk, and wear socks with closed shoes.
• If you can, sit away from where the cold air blows, or ask to adjust the temperature.
• Carry a light layer for cold buses, trains, cinemas and shopping malls.

Move regularly

NIAMS notes that regular exercise can help you deal with stress and improve blood flow. When you sit for a long time, get up every so often, walk around, and move your fingers, ankles and toes.

Avoid nicotine

NIAMS explains that nicotine in cigarettes and some vaping solutions can cause blood vessels to narrow. If you smoke, talk to your doctor about making a plan to quit.

Look after stress

Because stress can make blood vessels narrow, NIAMS includes learning to manage stress, for example with meditation, deep breathing or other relaxation techniques.

Warming up cold hands and feet

When should I see a doctor about cold hands and feet?

Occasional cold hands and feet are normal. See a doctor if:

• your fingers or toes turn white, then blue, in the cold, and red as they warm up again
• you get small, painful sores, especially at the tips of the fingers or toes
• cracks or sores on your hands do not heal

NIAMS describes these colour changes and sores as signs of fingers and toes reacting strongly to cold, and notes that sores need prompt attention.

If you are not sure whether your cold hands and feet are normal for you, it is fine to ask a doctor. Note when they get cold, how long it lasts, and what else you notice, and take those notes with you.