Are Your Cold Hands and Feet a Sign of Poor Circulation?
Mar 31, 2025
Do you often find yourself reaching for thicker socks or rubbing your hands together? You’re not alone. Cold hands and feet are a common complaint. While occasional discomfort is not usually a concern, persistent coldness can be a sign of something more serious. Discover if this discomfort is a sign of poor circulation and explore tips to keep your extremities cozy.
Are Cold Hands and Feet a Sign of Poor Circulation?
Cold hands and feet are a common sign of poor circulation. It happens when the blood supply is restricted in these areas. In more severe cases, it’s accompanied by other symptoms, like:
- Pins and needles
- Pale or blue skin
- Numbness
- Muscle weakness
- Swollen veins
- Leg pain when walking
- Skin sores or ulcers
Factors That Impact Circulation
Poor circulation can be caused by a lot of factors, including:
Peripheral Artery Disease (PAD)
This condition affects your arteries, making them narrow. People who have this often feel poor circulation in the legs, leading to weakness, pain, swelling and numbness. In severe cases, it can lead to tissue or nerve damage.
Diabetes
High blood sugar levels can also contribute to poor circulation, resulting in cold hands and feet. This condition can affect your blood vessels over time and may cause fatty plaque buildup.
Obesity
Excess weight can trigger several conditions linked to poor circulation, including varicose veins, inflammation, heart disease and diabetes.
Raynaud’s Disease
If you experience cold hands and feet consistently, you may have Raynaud’s Disease. It’s characterized by the narrowing of small arteries. Your symptoms may last around 20 minutes, mostly affecting the hands and fingers.
Varicose Veins
These enlarged, twisted veins are common in the legs. You may develop varicose veins if you feel heaviness and itchiness. Some factors that increase your risk of having this condition include old age, pregnancy, obesity, smoking and genetics.
Other Causes of Cold Hands and Feet
Don’t worry — poor circulation isn’t the only reason why your extremities feel cold. Both lifestyle factors and underlying conditions can cause this type of discomfort.
Exposure to Cold Weather
Your hands and feet feel cold simply because of the weather. Blood flow naturally decreases in these parts and increases in your torso in lower temperatures. This is your body’s way of keeping you warm.
Anemia
Anemia is a condition in which your blood doesn’t have enough red blood cells, which are responsible for carrying oxygen throughout your body. This may be the reason why you may feel colder than usual.
Vitamin B12 Deficiency
This essential vitamin is essential for heart and brain health. Low levels of vitamin B12 can trigger pale skin and tingling hands and feet.
Smoking
If you’re a smoker who frequently experiences cold hands and feet, this may be your sign to stop. Nicotine can cause vasoconstriction, causing temperatures in certain body parts to drop.
Practical Tips for Warming Up
Keeping yourself warm is a must, no matter the cause of your coldness. Here are some easy remedies.
Dress Warmly
Wear protective clothing when it’s cold outside. Don’t forget your gloves and warm socks, especially if you commonly experience cold hands and feet outside. Wearing a scarf and a coat can also help.
Exercise More
Hit the gym, enjoy a walk outside or sweat it out at home. Any activity that induces perspiration can help you feel warmer and increase your heart rate. Plus, physical activity is good for your overall wellness. Do something enjoyable so exercise won’t feel like a chore.
Drink Hot Beverages
Enjoy a hot coffee or brew floral tea to soothe your discomfort. Cold drinks can exacerbate the symptoms, so it’s best to stick to warm beverages. Some teas, like chamomile, can help calm the mind and body when cold hands and feet become too much to bear.
Use Heated Devices
Heating pads and commercial hand and foot warmers can help ease your discomfort. Use them when going out or before sleeping to help you relax.
Massage Your Hands and Feet
Apply oil or lotion to your extremities, then gently massage, focusing on your fingers and toes. Use light pressure and circular motions.
See a Health Care Professional
If you still experience persistent cold hands and feet despite your efforts, consider talking to a doctor. A general practitioner can help you identify possible causes, but if the discomfort is localized in your feet, opt for a podiatrist. This professional can help provide pain relief, reduce complications and prevent possible infections so you can enjoy a better quality of life.
Ways to Boost Your Circulation
Don’t wait until your discomfort becomes an everyday problem. Prevention is key when it comes to your health. These strategies can help curtail the onset of poor circulation so you can enjoy your daily activities without worries.
Elevate Your Legs
Prop up your feet when sitting down so gravity can help the blood travel back to the heart, preventing blood from pooling in your legs.
Live a Healthy and Active Lifestyle
Exercise and diet go hand in hand. Make small yet impactful lifestyle changes to better your health in the long run, such as stretching, breathing exercises, walking, and incorporating fruits and vegetables into your diet.
Explore exercises you can do even if you’re short on time. For instance, instead of sitting down in a meeting, you can request a walking discussion for physical activity.
Manage Your Stress
Stress can take a toll on your health, especially if left unmanaged. Chronic stress can elevate your blood pressure and increase the risk of heart disease. Immerse yourself in calming activities like yoga, journaling, or reading a book to relax your body and mind.
Visit Your Doctor
A health care professional can create a plan tailored to your specific concerns, regardless of whether your hand and foot discomfort is caused by poor circulation or another problem. They can recommend additional tips for your overall wellness.
Prevent Cold Hands and Feet Today
Cold hands and feet don’t have to be a constant source of discomfort. You now have the power to alleviate the pain through these practical tips and prevention strategies. If your symptoms worsen despite your efforts, consult a physician to address your concerns and provide some answers.