First: You’re Not Imagining It
Many people — especially women — feel cold all the time and don’t know why.
Others might say:
“You’re being dramatic.”
“You must be too thin.”
“Maybe it’s all in your head.”
But your body is speaking. It’s just using quiet symptoms instead of loud ones.
So instead of dismissing it, let’s understand what it could be telling you.
Possible Reasons You Always Feel Cold
1. Low Iron (Anemia)
This is the most common cause — especially if you’re female.
Iron helps your blood carry oxygen and regulate temperature.
When you don’t have enough, you’ll feel:
Cold hands and feet
Tired all the time
Dizzy, weak, or foggy
Pale or have dark circles
Fix it gently with:
Jaggery with roasted chana
Dates, raisins, and black sesame seeds
Palak, methi, or bathua
Cooking in an iron kadhai
Vitamin C with meals (like lemon or amla)
2. Low Body Fat or Undereating
If you’ve been eating less (due to stress, dieting, or low appetite), your body might not have enough fuel to keep itself warm.
Fat isn’t just about weight — it’s also your insulation system.
Without enough food or fat, your body goes into energy-saving mode.
Signs of this include:
Always feeling cold
No energy to move
Irregular periods (or none at all)
Losing hair or muscle tone
You don’t need a massive change — just add real meals, on time, and don’t skip fats like ghee, nuts, or coconut.
3. Thyroid Imbalance
Your thyroid controls metabolism — and when it’s slow (hypothyroidism), everything slows down, including heat production.
Common signs:
Feeling cold, even in warm weather
Weight gain or difficulty losing weight
Constipation
Dry skin and thinning hair
Depression or mood swings
If this sounds like you, ask your doctor for a TSH and T3/T4 blood test.
It’s simple and can bring a lot of clarity.
4. Vitamin B12 Deficiency
B12 affects your nerves and circulation. When it’s low, you might feel:
Cold feet and fingers
Tingling or numbness
Mood changes
Weakness
Fix it with:
Eggs, milk, curd
Fortified cereals
Supplements if needed (ask your doctor)
5. Stress or Anxiety
Ever noticed how your hands get cold when you’re nervous?
That’s not random — your body restricts blood flow when it’s anxious.
If your life has been full of:
Deadlines
Emotional strain
Overthinking
Lack of proper rest
Then your chilliness might be your nervous system reacting to pressure.
Gentle Care Tips to Warm Yourself — From the Inside Out
1. Start the Day with Warm Food & Drinks
Cold smoothies or skipping breakfast can worsen the chill.
Instead, try:
Haldi milk
Poha with peanuts
Dalia with jaggery and ghee
Moong dal khichdi
Warm jeera water or ginger tea
2. Add Iron + Healthy Fat to Every Meal
Don’t eat dry roti alone. Pair it with dal, ghee, and sabzi.
Snack on chikki, makhana, or til laddoos.
3. Move Your Body Gently
Stretch, walk, or do yoga. Movement improves circulation and naturally warms you up.
4. Sit in Sunlight (Even for 10 Minutes)
Your body needs real warmth — and it helps with vitamin D too.
5. Prioritize Sleep and Less Overthinking
Stress eats your heat. Rest returns it.
Your body needs softness, not just stimulation.
When to See a Doctor
If your chill is:
Constant and worsening
Causing numbness, blue fingers/toes, or extreme fatigue
Paired with hair fall, irregular periods, or poor digestion
Don’t ignore it.
Ask for blood tests — especially for iron, B12, thyroid, and vitamin D.
