When temperatures plummet in the early months of winter, it’s perfectly normal to seek warmth with a cozy blanket, warm gloves, or a steaming cup of tea. But what if, despite these precautions, the persistent feeling of cold never leaves you? This phenomenon, often dismissed as a mere inconvenience, sometimes masks a deeper unease. After all, feeling constantly chilly even in an overheated room isn’t just a matter of sensitivity. In 2025, while brands like Columbia, The North Face, and Patagonia invest in increasingly technical clothing, there are still cases where the solution lies neither in equipment nor in clothing. This persistent, internal cold deserves to be acknowledged and understood. Let’s explore together these often unexplained reasons, these silent ailments that could be at the root of this pervasive chilliness that leaves you feeling exhausted. Insufficient body fat: a fragile shield against the cold that worsens the feeling of being cold
Imagine Julie, a young woman who enjoys running, and notices that she is getting colder and colder, even when her loved ones seem perfectly comfortable in a heated living room. A common complaint, this situation is often explained by a low percentage of body fat and muscle mass. These two elements play a major role in regulating our body temperature.
Fat acts as a natural insulator. It prevents the dissipation of heat produced by metabolism by creating an insulating barrier under the skin, while muscles directly generate heat through their activity. If you have lost weight rapidly or if you have always been slim, this system is less efficient. The metabolism struggles to maintain core temperature, amplifying the feeling of cold.
Dr. Howard E. LeWine, a medical expert and writer for Harvard Medical School, points out that “the amount of muscle and fat you have determines how your body feels cold, as does your metabolism.” In this context, it’s also worth noting that this reality often distinguishes men and women. Indeed, women, at the same weight, tend to have less muscle mass and a greater accumulation of fat located more superficially, between the skin and muscles. The result? Their skin feels colder to the touch because it’s further from the blood vessels, and their slightly slower metabolism exacerbates this sensitivity to cold.
There are several explanations. Theconversation.com reminds us that this physiological difference translates into a more acute perception of cold in many women, a reality that isn’t simply due to heightened sensitivity, but rather to a metabolism that produces less heat. To counteract this:
Make sure you maintain regular muscle activity. Walking, swimming, or simple exercises at home can stimulate the production of body heat.
- Opt for well-insulated clothing from brands like Columbia or The North Face, designed to maximize thermal protection by reducing heat loss.
Be careful not to prioritize drastic weight loss, which can permanently weaken your body fat, your natural defense against cold.
By choosing a balanced diet and appropriate clothing from retailers like Decathlon, Quechua, or Snowleader, you can effectively combat this sensitivity to cold caused by an underlying pathophysiological insulation deficiency.
Understanding the underlying medical conditions responsible for this persistent feeling of cold is crucial.
The feeling of being constantly cold is sometimes a symptom of a medical condition. Ignoring these signs can delay a necessary diagnosis and appropriate treatment.
Hypothyroidism is one of the most common causes. This condition results from a dysfunction of the thyroid gland, which produces fewer hormones essential for energy metabolism. These hormones play a fundamental role: they influence growth, intellectual development, and also the consumption of oxygen and calories by our cells. When their levels drop, metabolism slows down, heat production decreases, and the person feels cold, tired, and has low energy. A visit to the doctor can check thyroid function with a simple blood test.
Anemia is another frequent mechanism. It occurs when there is a problem with the distribution of oxygen by the blood, often due to a lack of iron or vitamin B12. Given that oxygen is vital for producing energy and heat, an insufficient hemoglobin level results in a persistent feeling of cold, sometimes accompanied by paleness and dizziness.
Raynaud’s disease is less well-known, but it is particularly disconcerting. It causes circulatory problems in the extremities, especially in reaction to cold or rapid drops in temperature. The fingers and toes become numb and turn white, a sign that blood circulation is impaired. Two forms exist: a primary form, which remains mysterious, and a secondary form, often linked to autoimmune diseases.
Diabetes, when not well controlled, can cause diabetic neuropathy.
- This can disrupt nerve transmission, reducing the sensation of hot and cold in the feet and hands. Over time, this can lead to a distorted perception of cold and prolong periods of feeling cold.
- Hormonal changes related to menopause, pregnancy, or certain imbalances such as polycystic ovary syndrome (PCOS) can also influence body temperature regulation, particularly through the dilation or constriction of blood vessels.
- Always inform your doctor if you experience persistent, unusual coldness, especially if it is accompanied by other symptoms (fatigue, unexplained weight loss, circulatory problems).
Don’t rely on self-diagnosis. Blood tests and further examinations are essential to detect these physical disorders.
Follow the prescribed treatments carefully; they will regulate your metabolism or improve blood circulation. In addition, equip yourself with quality thermal shoes like those offered by Vasque, Merrell, or Salomon to limit heat loss in your extremities, which are often the most exposed during these symptoms.
Everyday habits that accentuate the feeling of cold and their accessible solutions
Before considering a medical problem, it’s wise to take a closer look at your environment and lifestyle. Sometimes, seemingly insignificant habits perpetuate this persistent cold. Ambient temperature is, of course, a primary factor. Having a poorly insulated home, insufficient heating, or a draft can transform your space into a veritable oven for those who are sensitive to the cold.
Let’s not forget that dehydration also plays a little-known role. In winter, the production of body heat depends in part on the water circulating in our bodies. However, in cold weather, we drink less. Dry skin and dry air due to heating all exacerbate water loss through the skin and reduce thermoregulation.
- Stress and lack of exercise prove to be hidden enemies. Under pressure, our bodies restrict blood circulation, reducing the supply of heat to the extremities. The so-called “chill” is actually a human reaction linked to very sensitive mechanisms.
- How can we easily address these issues? Here are a few easy-to-apply recommendations for everyday life: Adjust the indoor temperature to your comfort level by combining your main heating system with supplemental heaters. Quechua and Snowleader also offer technical fabrics to keep you warm without being overly burdened.
- Stay properly hydrated, aiming for 1.5 to 2 liters of water per day. For warm drinks, opt for herbal teas or nutritious broths.
- Engage in regular physical activity suited to your preferences: yoga, brisk walking, or even family games—anything that stimulates blood circulation is beneficial.
- Manage your stress with breathing exercises, meditation, or simply by taking time for yourself.
Invest in good thermal shoes like those offered by Salomon or Vasque, which provide lasting protection for your feet.
These simple measures do not replace a medical diagnosis, but they greatly contribute to improving daily comfort by anticipating sensations of cold that are unrelated to the actual temperature.
When chronic cold indicates a nutritional imbalance: be aware of anemia and deficiencies. A body that constantly feels cold may lack essential elements for producing body heat. Among these,
iron
plays a central role. Without sufficient intake, the body cannot produce enough hemoglobin, the protein that carries the oxygen necessary for each cell. Fatigue and sensitivity to cold are then among the first signs.
- Vitamins B12 and D are also crucial allies. A deficiency in these vitamins can slow down metabolism and impair nerve health, impacting circulation and temperature perception. A body lacking these nutrients does not generate the expected energy and loses its ability to maintain a stable temperature.
- To effectively combat this, prioritize:
- Foods rich in iron such as black pudding, red meat, or lentils.
- Dairy products, eggs, and oily fish, which provide vitamin B12.
Omega-3 fatty acids found in nuts, seeds, or fish oils, which promote better microcirculation.
Supplementation is recommended when advised by your doctor, particularly in cases of confirmed anemia.
The Decathlon brand now offers natural dietary supplements, as do several local pharmacies. It is important to consult a professional for a personalized dosage.
A varied diet, combined with appropriate clothing from outdoor brands like Eider or Patagonia, helps restore thermal balance and say goodbye to the constant cold.
Aging, circulation, and thermal shock: how age impacts the perception of cold.
Marie, 68, no longer understands why she is always cold, even when the house is heated to over 20 degrees Celsius. This affects a large number of seniors. Over time, metabolism slows down and muscle mass naturally decreases, reducing the body’s ability to generate heat.
- Furthermore, blood circulation sometimes diminishes due to the wear and tear of blood vessels. The extremities, nose, and ears no longer receive sufficient blood flow. This reduction leads to rapid cooling of the skin, exacerbating the unpleasant sensation of cold.
- In older adults, chronic shivering should not be ignored. It can be a sign of an underlying condition, poorly controlled diabetes, or dehydration, which is common in winter. Vigilance is therefore essential to avoid mistaking normal sensations for the first symptoms of more serious problems.
- To better manage age-related cold:
Maintain regular physical activity to preserve muscle mass and stimulate blood circulation.
