12 Reasons Your Body Temperature Is Out of Whack.
The average office is air conditioned to the approximate temperature of a walk-in freezer,
so it's not unusual to see people bundled up, even in the heat of summer.
But if you can't shake your chill even after you've stepped back outside, could mean
something else is going on in your body.
Before you invest in another few layers of coats, consider these possible culprits—and,
perhaps, having a talk with your doctor.
1.
You're a woman.
Back in the 19th century, a German doctor analyzed more than 25,000 men and women and
determined that a healthy adult's body temperature is 98.6° F. That assumption carries over
to today—even though a 1992 study published in JAMA confirmed that women have slightly
higher normal temperatures than men do.
(And, for the record, they realized the actual average is only 98.2° F).
Because women run a bit warmer than men do, cool temperatures can feel even cooler to
them.
"In general, women are better at conserving heat than men," says Dr. Rohr.
"In order to do this, women's bodies are programmed to maintain blood flow to vital organs such
as the brain and heart."
This directs blood flow toward these organs and away from less vital organs like hands
and feet, says Dr. Rohr, which leaves these body parts chronically cold.
Science bears this out: a University of Utah study found that though women had a slightly
higher core body temperature than men, their hands came in at an average of 2.8 degrees
cooler.
2.
You're sleep deprived.
When we're getting the rest we need, our bodies are able to regulate fluctuations in
our skin temperature.
In a small 2012 study published in Sleep, researchers found that a single night of sleep
deprivation wreaked havoc on those controls: Their subjects' hands became significantly
colder, while their feet got hotter.
Other researchers have found that sleep deprivation interferes with our ability to handle heat
loss at both cold and ostensibly comfortable temperatures—which can produce the miserable
effect of a chill that no bundling up can banish.
"Sleep deprivation can wreck havoc on your nervous system, throwing off regulatory mechanisms
in the brain that affect body temperature," says Dr. Phillips.
It's not clear why this happens; studies suggest that in response to the stress of not getting
quality snooze time, there's a reduction in activity in the hypothalamus, the control
panel of the brain where body temperature is regulated.
A study from the European Journal of Applied Physiology appears to back this up: researchers
documented a drop in body temperature in 20 sleep-deprived young adults.
Metabolism may be a culprit here as well.
When you're fatigued from a restless night, your metabolism works at a more sluggish pace,
says Dr. Phillips, producing less heat and slower circulation.
3.
You're underweight.
Researchers crunched the numbers on nearly 2,000 residents of Basel, Switzerland, and
found that "thermal discomfort with cold extremities" was significantly more common
in slimmer subjects than in those with higher body mass indices (BMIs).
Some experts attribute that tendency to the insulating properties of body fat, but that
doesn't tell the whole story; having a very low BMI (18.5 or under) is also associated
with poor circulation, or the heart's inability to pump warming blood to the body's extremities.
Furthermore, calorie-burning muscle is also an excellent generator of body heat; as a
research physiologist with the U.S. Army Research Institute of Environmental Medicine put it,
"We have a joke around here that the person who's best-suited for cold is fit and fat."
First, when you're underweight, you lack an adequate level of body fat to insulate you
from cold temperatures, explains Maggie Moon, RD, a Los Angeles–based nutritionist.
The other thing is, to maintain that low BMI, you have to reduce your food intake so you
likely aren't eating very much at all.
Skimping on calories puts the brakes on your metabolism, so you don't create enough body
heat.
Consider putting on a few pounds by loading up on whole, healthy foods that contain lots
of protein, fat, and complex carbohydrates.
4.
You're dehydrated.
"Up to 60% of the adult human body is water, and water helps regulate body temperature,"
says Moon.
"If you're adequately hydrated, water will trap heat and release it slowly, keeping your
body temperature in a comfortable zone.
With less water, your body is more sensitive to extreme temperatures."
Water warms you up another way as well.
It helps power your metabolism, and a sluggish metabolism translates into less overall body
heat.
Aim for the requisite eight glasses a day at a minimum, recommends Moon, but always
drink more before and after workouts.
We all know that failing to take in enough water before working up a sweat can lead to
hypohydration (the uncompensated loss of body water) and overheating; it can also lead to
underheating, since the flow of blood to our skin plummets as our bodies grow parched.
While it's easier to remember to stay hydrated when the weather is warm, it's just as important
to keep sipping in colder temperatures.
Feeling thirsty and chilly at the same time is no coincidence.
(Here are nine other weird side effects of dehydration.)
5.
You're anemic.
According to Mayo Clinic experts, cold hands and feet are a common symptom of anemia, a
condition that affects about 7% of the U.S. population and develops when the body can't
produce enough hemoglobin (the substance in red blood cells that allows them to carry
oxygen).
Since anemia can be either a mild, temporary condition or indicative of a long-term, serious
health concern, it's worth mentioning suddenly frigid digits—and any other symptoms that
might accompany them—to your doctor.
6.
You've got nerve damage.
When our peripheral nerves are damaged, information from the central nervous system isn't traveling
from the brain and spinal cord to the rest of the body, which can register as feelings
of cold and numbness, especially in the extremities.
Diabetes mellitus is one of the most common causes of peripheral neuropathy, particularly
for diabetics with uncontrolled blood-sugar levels (low blood sugar among non-diabetics
can also cause unseasonable chills); smoking, alcohol abuse, and rheumatoid arthritis can
also put you at risk.
(Here are more signs of nerve damage you should watch out for.)
7.
You have a thyroid problem.
Hormones produced by your thyroid (a small gland located at the base of your throat)
are major players in regulating your metabolism, and an over- or underactive thyroid can impact
your heart rate, how you process fats and carbohydrates, how you produce proteins, and—yup—how
your body controls its temperature.
Hypothyroidism, or the condition of having an underactive thyroid, is associated with
increased sensitivity to cold, and occurs in about 4.6% of the U.S. population age 12
and older.
Other thyroid symptoms include rough skin, weight changes, and mood swings.
8.
You have Raynaud's.
Raynaud's disease (and a secondary form known as Raynaud's phenomenon) occurs when
the arteries in areas of your body such as your fingers and toes go into vasospasm—that
is, they narrow and limit blood to those places.
Raynaud's seems to be more common in people who live in cold climates, and both exposure
to cold and, in some cases, emotional distress can cause an episode.
Many people don't seek treatment for mild cases of Raynaud's, but severe forms can
lead to sores or infections in affected body parts—which a doctor should see right away.
9.
You don't get enough iron.
Low iron levels are one of the most common reasons for chronic coldness.
Here's why: Iron is a key mineral that helps your red blood cells carry oxygen throughout
your body, bringing heat and other nutrients to every cell in your system, explains Dr.
Phillips.
Without enough iron, red blood cells can't effectively do their job, and you shiver.
Iron is also crucial because a deficiency can make your thyroid lethargic, leading to
hypothyroidism, which further leaves you freezing, says Moon.
Iron supplements can help, but the best way to boost your iron intake is through healthy
food: meat, eggs, leafy greens like spinach, and seafood are the best options, says Moon.
10.
You have poor circulation.
If your hands and feet are always like ice but the rest of your body feels comfortable,
then a circulation problem that keeps blood from flowing to your extremities might be
to blame.
Cardiovascular disease can be one cause; it's a sign that your heart is not pumping blood
effectively, or a blockage of the arteries prevents blood from getting to your fingers
and toes, explains Margarita Rohr, MD, internist at NYU Langone Medical Center in New York
City.
Smoking can also bring on circulation issues, since lighting up constricts blood vessels,
says Dr. Phillips.
Another possibility is a condition called Raynaud's disease, which prompts blood vessels
in your hands and feet to temporarily narrow when your body senses cold, says Rohr.
Reynaud's disease can be treated with meds, but you need to check in with your doctor
for a diagnosis first.
11.
You don't consume enough vitamin B12.
This nutrient found only in animal products plays big role in preventing big chills.
"The body needs vitamin B12 to make red blood cells, which carry oxygen through your system,"
says Moon.
"Not having enough can lead to B12-deficiency anemia, or a low red blood cell count, resulting
in chronic coldness."
Vitamin B12 deficiency can be caused by a poor diet, so aim to get more lean meat, fish,
and dairy into your meals.
But sometimes low levels are triggered by an absorption issue.
If your diet is high in B12 but you shiver all the time, check in with your doctor for
a vitamin B12 test.
12.
You have diabetes.
Diabetes that's not kept in check can lead to a condition called peripheral nephropathy,
a constant attack on the nerves that provide sensation to your hands and feet, says Dr.
Rohr.
"When this develops, you experience numbness and sometimes pain in the hands and feet,
and since these nerves are also responsible for sending message to the brain regarding
temperature sensation, your hands and feet may feel cold," she says.
Diabetic nephropathy develops gradually, so you may not realize you have it.
But if you are diabetic or have symptoms of the disease (frequent urination, feeling tired,
and having increased thirst are three classic signs) see your doctor.
So finally, you need to bulk up your muscle mass
Muscle helps maintain body temperature by producing heat, says Dr. Rohr, so not having
enough muscle tone contributes to feeling frosty.
Also, having more muscle mass fires up your metabolism, which fights the perma-freeze
feeling.
Hitting the weight room at the gym or investing in free weights will help build the muscle
that powers your furnace and functions like an internal blanket so you can throw off that
wool one wrapped around your shivering shoulders.
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