How to prevent a cold when you feel it coming on

People with stress-related disorders may have a higher risk of developing infections, as stress can compromise the immune system. Managing stress might be one way to reduce the risk of a cold.

Feel Cold All the Time? Here’s Why — and How to Warm Up

You may get cold easily due to certain health conditions, including anemia, dehydration, or vitamin deficiency. Treatment can depend on the cause.

Everyone’s body has a slightly different reaction to cold, and some people feel cold more often than others. This is called cold intolerance.

Gender can play a part in cold intolerance. Women are more likely to feel cold all the time, in part because they have a lower resting metabolic rate. This means they naturally generate less energy, or body heat. A small 2015 study also suggests that women may have a lower tolerance for cold sensations in the hands.

But if you feel cold all the time despite layering up and taking other steps to stay warm, you could have an underlying condition that’s causing this feeling. Read on to learn why you might always feel cold, plus get some guidance on how to address this discomfort.

Symptoms of a permanent cold sensation

A constant cold sensation might simply leave you feeling cold all over. You might also notice:

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tingling or numbness in your hands, fingers, feet, and toes
frequent shivering
discomfort at temperatures others find comfortable
stiffness in your limbs
particularly cold hands and feet

If your coldness has an underlying cause, you might also notice some symptoms related to that condition. We’ll explore those in more detail below.

Always feeling cold can happen for a number of reasons, and these potential causes can involve a range of different symptoms. You might consider some symptoms no more than minor annoyances, but others might happen as a sign of a more serious underlying condition.

Anemia

Anemia, in basic terms, means you don’t have enough healthy red blood cells. This common condition might develop when:

your body doesn’t make enough red blood cells
your body destroys these cells
you experience heavy bleeding

Anemia can be severe, especially if it’s long lasting.

Iron deficiency anemia, the most common type of anemia, can develop when your body doesn’t have the iron it needs to make enough healthy red blood cells. Causes include:

malnutrition
inflammatory bowel disease (IBD)
blood loss
pregnancy

Symptoms of anemia can depend on the underlying cause, but they often include:

Hypothyroidism

With hypothyroidism, your thyroid gland doesn’t make enough thyroid hormone to allow your body to use and regulate the energy it needs to operate. This condition can become serious if not treated. There’s no cure, but medication can help reduce and control your symptoms.

Symptoms of hypothyroidism vary, but often include:

Atherosclerosis

With atherosclerosis, your blood vessels narrow because of plaque buildup. There are several different types, but peripheral artery disease most commonly causes a cold feeling. Peripheral artery disease is the narrowing of arteries that carry blood to your limbs, organs, and head.

Other symptoms include:

pain, numbness, and cramping in your legs, buttocks, and feet after activity
a weak pulse in your legs and feet
slow healing of wounds on your legs and feet
a bluish tint to skin
decreased hair growth on your legs
decreased toenail growth

Raynaud’s phenomenon

Raynaud’s disease or Raynaud’s phenomenon is a rare condition that causes your blood vessels — usually in your fingers and toes — to narrow when you get cold or stressed. The affected area may become pale or blue and feel cold, since blood can’t travel there as it typically would. When the blood comes back, the area turns red and often throbs.

The cause of primary Raynaud’s disease is unknown. Secondary Raynaud’s disease can happen due to injury or an underlying condition.

Raynaud’s disease is most common in:

women
people older than 30
people who live in cold climates
people with a family history of the condition

Diabetes

Diabetes can cause kidney and circulation issues that make you feel cold. Without proper treatment, diabetes can also cause nerve damage that makes you feel cold, particularly in your feet.

Type 2 diabetes may involve milder symptoms than type 1 diabetes. Type 2 diabetes is also more likely to cause a cold feeling.

Other symptoms of diabetes include:

urinating often
extreme thirst or hunger
fatigue
blurry vision
slow wound healing

Anorexia nervosa

Anorexia nervosa is an eating disorder characterized by an intense fear of gaining weight and a distorted perception of your own weight.

Low body weight

Low body weight refers to a body mass index (BMI) below 18.5. Often, having a lower BMI means your body isn’t insulated with fat, so it can’t keep you as warm.

Sometimes, low body weight happens due to an underlying cause, such as hyperthyroidism. If that’s the case for you, you’ll probably notice other related symptoms.

Low body weight can also lead to:

a weakened immune system
nutritional deficiencies
fertility issues, especially for people with uteruses

Poor circulation

Poor circulation means you have reduced blood flow to your limbs. Typically, poor circulation relates to other health conditions, such as diabetes and heart conditions.

Other possible signs include:

tingling and numbness in your limbs and extremities (hands and feet)
pain in limbs
muscle cramps

Vitamin B12 deficiency

A vitamin B12 deficiency can happen when you either can’t absorb B12 or don’t get enough of it through your diet. It most commonly affects people who:

follow a vegan diet
are 50 years or older
have had gastrointestinal surgery
have digestive issues

constipation or diarrhea
fatigue
shortness of breath
loss of appetite
pale appearance
irritability
shortness of breath
anemia
loss of balance
tingling and numbness in your limbs
weakness

Many people get enough vitamin B12 by eating animal products, including meat, fish, and dairy. But you can also get this essential vitamin from fortified vegan products and supplements.

Complications of medications

Feeling cold all the time can also happen as a potential side effect of beta-blockers, medications that treat high blood pressure and other cardiovascular issues.

Other possible side effects of beta blockers include:

Priyanka Costa Hennis, MD, a fellow in medicine/clinical informatics at the University of Arizona, notes a few other medications that may cause you to feel cold, including:

attention deficit hyperactivity disorder (ADHD) medications, including dextroamphetamine/amphetamine (Adderall)
migraine medications containing ergotamine
decongestants, including pseudoephedrine

That said, 2018 research does note that medication side effects most likely aren’t the main cause of your coldness.

Dehydration

Your body needs to stay hydrated to function as it should, so you’ll want to replenish your fluids during the day.

“When you are dehydrated, your body causes constriction of the blood vessels in order to conserve the water in the body,” Hennis says. She explains that it’s particularly important to remember to drink enough water during the winter — it’s easy to forget when you don’t sweat as much.

The Centers for Disease Control and Prevention (CDC) notes that recommended guidelines for water intake can depend on a number of factors, including your age, gender, and whether you’re pregnant or lactating.

Hennis generally recommends at least 50 ounces, or about 6 cups, per day.

A doctor or other healthcare professional can help determine whether you feel cold due to an underlying medical or condition, or if you simply have a lower cold tolerance.

To get more information about your medical history and any possible health concerns, a healthcare professional might ask:

What are your symptoms and when did they start?
Has your cold intolerance changed over time?
What kind of diet do you eat?
How is your general health?
Have you started any new medications or had any other health changes recently?

They’ll likely also conduct a physical exam, including taking your height and weight.

Depending on your other symptoms, they may also order blood tests to check your:

red blood cell levels
blood glucose
thyroid hormone

Feeling cold constantly is uncomfortable, but you do have options for warming up, including these expert-backed tips and tricks.

How to warm up

If you’re always cold, you can warm up by wrapping up in a blanket, adding more clothing layers, or turning up the heat.

When these strategies don’t make much of a difference, try addressing some of the underlying causes:

Take a nap or go to sleep earlier if you think you might be sleep-deprived.
Aim to eat a balanced diet if you think you might be anemic or have a nutritional deficiency. A balanced diet includes lots of fruits, vegetables, whole grains, and lean meat.
Take steps to help relieve stress in your daily life.
Make sure you’re drinking enough fluids. Try drinking warm water or herbal tea to warm up. You can also eat foods, such as melons and apples, that have high concentrations of water.
Speak with your doctor. If you think your medication is triggering your coldness, Hennis recommends asking about the dosage.
Try physical activity. Exercise can warm the body and get your blood flowing, Hennis says. Try walking, yoga, and stretching for some light activity.

Treating a persistent cold sensation

Still can’t seem to get warm? It may be a good idea to connect with a healthcare professional.

Doctors will usually treat the condition behind your persistent cold feeling to help improve all of the symptoms you experience.

Potential treatments for different conditions include:

Anemia. You might need to take iron supplements or make some changes in your diet. Severe anemia might require a blood transfusion. Your doctor can also help treat any condition causing the anemia.
Hypothyroidism. Your care team will typically prescribe replacement thyroid hormones.
Atherosclerosis. Lifestyle changes, including dietary changes and exercise, can help treat this condition. You may need surgery to address a serious artery blockage.
Raynaud’s disease. Lifestyle changes to help you stay warm and lower stress can make a difference.
Diabetes. You’ll need to manage your blood sugar with a balanced diet and exercise. In some cases, you might need medication, such as insulin. It’s also important to take good care of your feet, which can involve keeping them warm.
Anorexia nervosa. This condition requires treatment from a trained professional. Treatment typically includes both therapy and nutritional care. Severe anorexia may require inpatient treatment.
Low body weight. A nutritionist can help you develop a personalized plan to put on weight by eating nourishing foods and getting regular physical activity.
Poor circulation. Treatment generally involves treating the underlying cause, but items like compression stockings may also have benefit.
B12 deficiency. You can change your diet to incorporate more B12 foods or take supplements.
Complications of medications. The prescribing doctor or clinician can offer guidance on adjusting your dose or finding an alternative medication.
Dehydration. A healthcare professional may recommend rehydrating by drinking plenty of water and a low-sugar sports drink that contains electrolytes. If you can’t keep fluids down, they may prescribe intravenous (IV) fluids.

If your cold intolerance persists despite your efforts to address it on your own, it’s wise to reach out to a healthcare professional.

Generally speaking, it’s time to reach out for professional support if you experience other symptoms along with persistent coldness, including:

tingling in your hands or feet
extreme fatigue
unexplained weight loss

You’ll want to make an appointment with a healthcare professional right away if you have symptoms of diabetes, hypothyroidism, or anemia. These conditions can become serious if untreated.

Hennis also recommends reaching out to a doctor immediately if you experience:

tingling
numbness of the skin
throbbing pain in your extremities

Will you feel freezing cold forever? Ultimately, Hennis says the outlook of constant coldness will depend on the trigger. For example, conditions such as anemia and diabetes can be treated, but not cured. If your coldness relates to these conditions, you could continue to feel cold from time to time.

But other times, treating chronic coldness is a quicker fix. You may simply need to remember to hydrate or ask your doctor to adjust your medication.

Regardless of the trigger for your coldness, you can likely take some steps to remain more comfortable, including:

dressing in layers
exercising
keeping hydrated
talking with a healthcare professional about any lingering health symptoms or concerns

If you’re always feeling cold, you might just have a lower cold tolerance. But coldness can also happen with underlying health concerns, many of which can improve with treatment.

If your cold intolerance doesn’t seem to improve, it’s always a good idea to reach out to a healthcare professional — especially if you have symptoms that could relate to a more serious health condition.

Last medically reviewed on January 26, 2022

How to prevent a cold when you feel it coming on

There is no cure for a cold, but getting enough rest, drinking fluids, and eating nutritious foods may help reduce symptoms. Some strategies might also help the cold go away sooner.

Colds can occur at any time but are more common during the winter months. In the United States, adults experience an average of 2–3 colds every year, while children tend to get more.

This article lists ten ways to help people feel better when they suspect a cold is coming.

It also provides information about flu and COVID-19, as the symptoms of a cold can be similar to these conditions.

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Colds occur due to a viral infection. Many different viruses can cause them, but rhinoviruses are the most common reason.

A person can catch a cold virus by:

inhaling droplets that contain virus particles from another person’s coughs or sneezes
coming into contact with droplets that contain the virus particles on surfaces, and then touching the mouth, nose, or eyes

Cold symptoms may include:

runny or stuffy nose
congestion
sneezing
sinus pain or pressure
sore throat
cough
mild to moderate chest discomfort

Although there is no cure for the common cold, the illness typically goes away on its own in 7–10 days .

In the meantime, there are some ways to ease cold symptoms, which we outline below.

1. Drink plenty of fluids

The Centers for Disease Control and Prevention (CDC) recommend drinking plenty of fluids when a person has a cold.

The body needs water to carry out all its essential functions, including fighting off infection.

Without sufficient water, people will begin to experience symptoms of dehydration, which can make a cold feel even worse.

2. Get plenty of rest

If someone feels a cold coming on, they should try to get plenty of sleep and rest. This will give the immune system the best chance of fighting off the infection.

A 2015 study assessed the association between sleep and susceptibility to the common cold using 164 healthy participants. Each underwent a one-week sleep assessment before receiving a dose of rhinovirus via a nasal dropper.

Those who had fewer than 5 hours of sleep per night had a 4.5 times greater risk of developing the common cold than those who slept for more than 7 hours per night. The researchers conclude there was a link between shorter sleep duration and increased susceptibility to the common cold.

3. Manage stress

People with stress-related disorders may have a higher risk of developing infections, as stress can compromise the immune system. Managing stress might be one way to reduce the risk of a cold.

Finding ways to manage stress can help boost the body’s defenses against cold viruses and other pathogens. Some tips for managing stress include:

deep breathing exercises
mindfulness and meditation
taking a warm bath before bed

4. Eat a balanced diet

A balanced and varied diet will provide the nutrients the body needs to keep the immune system strong. A strong immune system is better able to fight off infections.

The Department of Health and Human Services outlines the following dietary recommendations in their 2020-2025 dietary guidelines:

a variety of vegetables from all subgroups, including:
- dark green, leafy vegetables
- red and orange vegetables
- starchy vegetables
- legumes
- seafood
- lean meats
- poultry
- eggs
- legumes
- nuts and seeds
- soy products
5. Eat honey

Honey has antioxidant and antimicrobial effects that may help combat infections.

A 2021 study found that honey was more effective than other common treatments at improving the symptoms of upper respiratory tract infections.

The substance also creates a thin film over the mucous membranes, which may help relieve throat pain and inflammation.

To help ease a sore throat or cough, a person can try stirring a tablespoon of honey into a cup of hot water or tea.

However, honey is not suitable for children under 12 months of age due to the risk of contracting a rare but serious infection called infant botulism.

6. Increase vitamin D levels

There is some evidence that people with adequate vitamin D levels are less likely to get respiratory infections than those with lower levels.

Natural sunlight helps the body synthesize vitamin D. However, sunlight can be scarce in some parts of the world, particularly during winter. If a person struggles to get enough sun exposure, they may find it helpful to take a vitamin D supplement.

The Office of Dietary Supplements recommend that people aged 1–70 years get a minimum of 15 micrograms or 600 international units of vitamin D per day.

7. Take zinc

A 2012 review of 14 scientific studies investigated the effectiveness of zinc as a treatment for the common cold.

The research found that people who took zinc supplements experienced a shorter duration of cold symptoms than those who took a placebo. Specifically, their cold symptoms lasted an average of 1–2 days shorter.

However, people should be aware that zinc products can trigger side effects. The National Health Institutes’ National Center for Complementary and Integrative Health (NHICC) warns that intranasal zinc swabs and gels can cause permanent loss of sense of smell. They add that zinc tablets, lozenges, and syrup can also trigger nausea and other minor gut problems.

8. Take vitamin C

A 2013 review investigated whether taking vitamin C reduces the incidence, severity, or duration of the common cold.

The study found that taking at least 200 mg per day of vitamin C did not reduce the risk of getting a cold. However, it did appear to reduce the duration of cold symptoms by an average of 8% in adults and 14% in children. This translates to approximately one fewer day of symptoms.

A later review , from 2018, also concluded that taking vitamin C does not prevent a cold.

The researchers note that further randomized controlled trials are necessary to confirm these findings.

The CDC recommends breathing in steam or using a humidifier to relieve cold symptoms.

People have long used steam when they have a cold to help mucus drain more easily. People also report that it makes them feel better.

A 2017 review did not find enough evidence to confirm that inhaling steam is either beneficial or harmful, although two studies reported minor adverse effects.

To use steam, a person can breathe in steam from a bowl of hot — but not boiling — water. Another option is to use a humidifying device.

10. Try over-the-counter medicines

The following over-the-counter (OTC) medications will not cure a cold, but they may help alleviate symptoms:
- pain relievers, such as acetaminophen and ibuprofen
- throat lozenges to relieve a sore throat
- saline nasal spray or drops
- cough and cold medicines for those aged 5 years and over
Always talk to a doctor or pharmacist before taking these OTC medicines or before giving them to children.

How to prevent a cold when you feel it coming on