Cold hands and feet? Find out why and how to cope
Most importantly:
- Causes of cold extremities
- Ways to deal with cold extremities
Probably everyone has noticed that his hands or feet are cold. Most often this is part of a normal physiological process in cold weather. Blood vessels constrict in cold temperatures to maintain body temperature and protect internal organs. Cold extremities are not a cause for concern, especially when observed in young healthy people. However, some patients suffer chronically from cold extremities as well as other chronic illnesses. Then consultation with a doctor is recommended..
Some of the common causes of cold extremities are: anemia, blood vessel diseases, diabetes, stress and others. Good circulation is an important part of our health. It ensures a constant and sufficient flow of blood and nutrients to the cells, as well as the clearing of unnecessary substances from them. Therefore, ignoring cold extremities can lead to more serious circulation problems.
Main causes of cold extremities
Medical conditions
Poor circulation disrupts the delivery of oxygen and nutrients to the tissues. It can be caused by problems in the course of the vessels, such as blockages or problems with their valves. These are more commonly seen in people over 40, with diabetes or low physical activity. Insufficient circulation can also be due to chronic diseases such as Raynaud’s syndrome.
Anaemia can also cause cold extremities. In this condition, haemoglobin and red blood cell count are reduced, so there is a shortage of oxygen in the tissues. Anaemic syndrome may be due to insufficient iron or vitamin B12 in the blood.
Hypothyroidism is a condition in which the thyroid gland does not produce enough hormones, for example in Hashimoto’s thyroiditis. Sufferers are more sensitive to cold ambient temperatures. Such diseases can contribute to the sensation of cold, tingling and other unpleasant sensations in the extremities. In hypothyroidism, there are also additional symptoms – muscle pain, weakness and slow heart rate.
Environment and habits
Our surroundings and our habits strongly influence the health of our blood vessels. Smoking has been shown to narrow arteries and veins by forming plaques along their length. The chemicals in cigarettes disrupt the proper structure of blood vessels. Nicotine causes what is called vasoconstriction – a narrowing of the blood vessels. Obesity and immobility are also a problem. Regular physical activity is key to improving blood circulation. Obesity is directly linked to the risk of developing diabetes, high blood pressure and high cholesterol levels, which in turn damage blood vessels.
Stress and anxiety
The emotional causes of cold extremities are not to be underestimated. But how does anxiety cause circulation problems? Emotional states cause heavy sweating. Sweat is the body’s way of cooling itself so that the body doesn’t overheat when it needs to run from danger. Due to the lack of danger to escape, sweat overcools the body, leading to cold extremities.
Hyperventilation (rapid breathing) also constricts the blood vessels. Thus, anxious breathing reduces blood circulation to the arms and legs. Stressful situations are associated with increased sensitivity not only emotionally but also to environmental factors. This is why people who experience anxiety feel the cold much more strongly than calm people. Thus, it appears that emotional stability is equally important for healthy blood circulation as the absence of chronic diseases.
How to cope with cold extremities
If you are a young person without accompanying diseases, it is possible to solve the problem of cold hands and feet yourself. Here are some tips on what to do:
Physical activity
As we noted earlier, sedentariness and immobilization can cause circulation problems. The easiest way to improve this is movement. Of course, even light physical activity, such as a walk in the park, is good for the blood vessels. For example, if you’re at an office job where you have to sit for long periods of time, you might try moving around periodically. If you decide to run in the park or work out harder, a short workout in the day improves circulation in the limbs completely.
A lifestyle change involving movement would be beneficial for both optimizing circulation and improving the psyche. That’s why we also recommend a new hobby like yoga. Yoga is a physical and spiritual practice of great importance for people with anxiety. In practice, movements are performed and postures are held that improve overall health, including blood circulation. Such is the pose of placing the head towards the knees. It stretches the thighs and stimulates blood to enter the lower limbs.
Stretching, or so-called muscle stretching, is another way to solve the problem of cold feet. Apart from warming up before a workout, it is also used as a stand-alone method to improve blood circulation. An easy stretching exercise is the flexion and extension in the ankle area, which can be done even in a sitting position.
Healthy diet
Deficiencies of vitamins, electrolytes and other substances can also cause complaints of cold extremities. Consuming foods rich in these ingredients is a way to combat cold extremities.
Vitamin B12 is vital for the proper function of the nervous and circulatory systems. With its participation, red blood cells are produced. Vitamin B12 deficiency is associated with nerve damage that results in a sensation of cold extremities, tingling and prickling. It can be obtained naturally through food from: animal products such as meat and milk, fish, eggs, cereals. Vitamin D regulates calcium levels and maintains bone strength. It is also involved in good blood circulation. Vitamin D is obtained through sun exposure, but take it easy – if you don’t get out enough, you can get it from certain foods. These are fish, eggs and fortified dairy products.
Magnesium is an important mineral for muscles and nerves. Its deficiency causes circulation problems, painful cramps and cramps. Foods rich in magnesium are nuts, cereals and green vegetables. Omega-3 fatty acids are important for blood circulation and brain health. Sources of omega-3 fatty acids are fish such as salmon, chia and walnuts. Iron is a well-known constituent of blood. It is incorporated into a protein carrying oxygen to tissues in the body. That is why its deficiency, which is called iron deficiency anemia, manifests with cold hands and feet. Iron can be taken in with the following foods: meat, fish, legumes and leafy greens.
Stress management practices
Stress is the enemy of blood vessels, and therefore it is recommended to be controlled to fully deal with poor blood circulation. It should be noted that exercise, yoga and proper diet are known methods of reducing stress in daily life, while alcohol and smoking increase it. Both standard techniques for managing anxiety – walking, meeting friends, laughing – and some relaxation techniques are recommended.
Meditation is the practice of relaxing the mind and body. It reduces anxiety and chronic pain, increases energy, improves sleep and mood. To meditate, you need to find a quiet and comfortable place, focus and calm your breathing, and relax your mind.
Breathing exercises rely on the body’s natural ability to calm itself. Deep breaths improve blood circulation in the brain and relax the nervous system. Abdominal breathing through the nose with the eyes closed is helpful.
Another relaxation technique is biofeedback. In it, a person recognizes and manages heartbeats, muscle tension and blood pressurewhen he gets into a stressful situation. Biofeedback can be useful for panic attacks, sleep problems and more.
Stadyxin – a preparation with many benefits
Instead of counting the amount of minerals you take with food or taking a handful of supplements a day, we suggest the product Stadyxin. It contains substances to provide blood circulation to the brain and limbs. It helps balance the nervous system, reduces fatigue and improves cold extremity conditions. The composition of Stadyxin includes ginkgo biloba leaf extract, zinc, vitamin B6 and selenium. Ginkgo biloba is widely used to improve blood circulation in the body. Zinc slows cell and tissue aging and supports good brain function. Vitamin B6 boosts tone and mood as well as nervous system function. Selenium supports thyroid function and acts as an antioxidant in the body. Take 1 tablet daily and see the results!
Cold extremities can be an uncomfortable but not worrisome condition, but they can also hide a more serious illness. Regulating exercise, stress and nutrition is key to dealing with this problem. For cold extremities and reduced blood circulation to the brain, take specific vitamin and mineral products such as Stadyxin. Take care of your circulatory system for health and longevity!
_________________________________________________________
FAQ:
Are there consequences of untreated blood vessel problems creating cold extremities?
- Rarely, but it is possible to get complications from cold extremities. In the milder case, non-healing wounds are formed that irreversibly damage the structure of the limbs. The severe variant is the so-called gangrene – complete destruction of the tissues of the arm and leg. It requires amputation.
How to reduce the risk of cold extremities?
- There is absolutely no sure way to prevent cold extremities. However, there are ways to reduce the risk – avoid caffeine consumption and smoking; move regularly and exercise.
When should I see a doctor?
- If you frequently experience symptoms of cold extremities with tingling and pain, seek medical attention. If you have tried following our advice but nothing has helped, see a doctor.
Sources:
References:
- https://health.clevelandclinic.org/why-are-my-hands-and-feet-always-cold-and-should-i-worry Blood vessels constrict as a normal, healthy response to cold in order to preserve your core temperature and protect vital organs,” Dr. Bishop says.; It’s true that cold extremities can signal other, more serious problems, including peripheral artery disease (PAD); rheumatologic conditions, such as scleroderma, lupus and rheumatoid arthritis; or an underactive thyroid.
- https://www.mayoclinic.org/symptoms/cold-hands/basics/causes/sym-20050648 But always having cold hands could mean there’s a problem with the blood flow or the blood vessels in the hands. Health conditions that can cause cold hands incude: Anemia – a condition in which the body doesn’t get oxygen due to a lack of healthy red blood cells. Buerger disease Diabetes – testing title Frostbite Lupus Raynaud’s disease Scleroderma
- https://my.clevelandclinic.org/health/diseases/21882-poor-circulation If your heart, veins, arteries, capillaries and other blood vessels are healthy, they can give your cells everything they need efficiently. It’s a continuous cycle of bringing oxygen and other necessities to your cells and taking away waste from your cells; Problems happen when something goes wrong with some part of the delivery system or the valves that control which direction your blood goes. Like a delivery driver who runs into problems and delays along his route, blood can hit detours and roadblocks along the way.Obstacles in your blood vessels make it hard for blood to get through, especially when trying to reach the parts of your body that are the longest distance away from your heart – your fingers and toes. The biggest problem with poor circulation is that your cells aren’t getting as much oxygen as they need. When cells don’t have the oxygen they need, they can’t function well.; People who are older than age 40, are overweight, have diabetes and don’t get much exercise are more likely to have poor circulation.; Smoking: Chemicals damage your blood vessels, putting you at a higher risk of atherosclerosis.; Obesity: Having obesity can put you at risk for medical problems that slow down your blood flow, such as diabetes, high blood pressure and high cholesterol.
- https://my.clevelandclinic.org/health/symptoms/17861-cold-hands What are possible complications of cold hands?It’s rare for cold hands to cause complications. If a medical condition that causes cold hands also damages tissue in your hands, you might develop ulcers that can permanently damage your hands, fingers and thumbs.In the most extreme cases, untreated ulcers can develop gangrene, which may require a surgeon to amputate (surgically remove) your affected hand. Visit a healthcare provider as soon as you notice any new sores or wounds on your hands, especially if you have a health condition that affects blood flow to your hands.
- https://www.calmclinic.com/anxiety/symptoms/cold-feet Anxiety actually creates a feeling of cold feet in many different ways. It’s not as simple as anxiety simply taking heat away from your heat. In fact, cold feet can be caused by a host of different issues, including:
Sweating: One of the most forgotten reasons that anxiety leads to cold feet is because when you have anxiety you sweat regularly. Anxiety itself is the activation of a system in your body that’s meant to help you flee when you’re faced with danger. Sweating is designed to cool down your body so that you don’t overheat when you run away. Unfortunately, since there is no danger, you simply start to sweat, and your soles sweat a great deal and are prone to feeling cold more than other areas of the body.
Blood Flow From Hyperventilation: Anxiety can also lead to faster breathing and hyperventilation. Hyperventilation causes blood vessels to constrict, which slows down blood flow dramatically. It’s still flowing into your feet, but because it’s slowed down it causes them to experience less heat and feel cold in normal environments. It can also tingle and feel numb too.
Increased Sensitivity: Not all cold feet is the result of changes to your body. Some are the result of changes to your mind. That is the case with increased sensitivity. Anxiety makes people more prone to feeling discomforts – discomforts that they may have had anyway. So your feet may have always been a little cold once in a while, but anxiety causes you to notice it more.
- https://www.medicalnewstoday.com/articles/320327#when-to-see-a-doctor – As simple as it seems, getting up and moving may be one of the easiest ways to warm the body and help blood flow to and from the feet. People who experience cold feet due to their desk job may benefit from getting up periodically and walking around the office. Getting blood circulating using cardioactivities, such as jogging or even doing jumping jacks, may be enough to keep the feet warm throughout the day.
- https://www.advancedfootspecialists.com/blogs/item/151-how-yoga-can-improve-poor-circulation#:~:text=The%20head%2Dto%2Dknee%20pose,and%20promoting%20overall%20vascular%20health. Yoga can significantly enhance circulation, promoting better blood flow and overall health. Specific poses, like the headstand, legs up the wall, and head-to-knee pose, are particularly beneficial. The headstand pose helps improve circulation by reversing the effects of gravity, encouraging blood flow to the upper body and brain. Legs up the wall pose aids in reducing swelling and fatigue by allowing blood to flow back toward the heart, which is especially helpful for those who spend long periods sitting or standing. The head-to-knee pose stretches the hamstrings and stimulates blood flow to the lower extremities, improving flexibility and circulation. Regular practice of these poses can help alleviate symptoms of poor circulation, such as swelling and cold feet, by enhancing blood flow and promoting overall vascular health.
- https://www.dallaspodiatryworks.com/easy-stretches-to-warm-up-feet-and-ankles/#:~:text=Grab%20a%20towel%2C%20shirt%2C%20resistance,the%20stretch%20behind%20your%20ankle. Plantar flexion and dorsiflexion. Finally, from that seated position, flex your toes upward toward your knees as far as possible, then point them down and away as far as possible.
- https://reverehealth.com/live-better/what-deficiency-causes-cold-hands-and-feet/ Vitamins to improve circulation for cold hands and feet Vitamin B12: Vitamin B12 plays a crucial role in the proper functioning of the nervous system and the production of red blood cells. Deficiency in this vitamin can lead to a condition known as peripheral neuropathy, which can manifest as tingling, numbness, and cold sensations in the extremities, including the hands and feet. Ensuring an adequate intake of vitamin B12 through diet or supplements can help alleviate these symptoms. Vitamin D: Vitamin D plays a crucial role in maintaining bone health and regulating calcium levels in the body. Deficiency in vitamin D has been linked to poor circulation, which can contribute to cold hands and feet. Spending time outdoors in sunlight, consuming vitamin D-rich foods such as fatty fish, eggs, and fortified dairy products, and taking vitamin D supplements can help maintain optimal vitamin D levels and improve circulation. Deficiencies that may cause cold hands and feet Magnesium: Magnesium is involved in over 300 enzymatic reactions in the body, including those related to muscle and nerve function. Magnesium deficiency can lead to muscle cramps, spasms, and poor circulation, which may contribute to cold extremities. Consuming magnesium-rich foods such as nuts, seeds, whole grains, and leafy green vegetables or taking magnesium supplements can help alleviate these symptoms. Omega-3 Fatty Acids: Omega-3 fatty acids are essential fats that play a crucial role in heart health, inflammation regulation, and blood flow. Deficiency in omega-3 fatty acids can impair circulation, leading to cold hands and feet. Incorporating omega-3-rich foods such as fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds, and walnuts into your diet can help improve circulation and alleviate cold extremities. Iron: Iron is essential for the production of hemoglobin, a protein in red blood cells that carries oxygen throughout the body. When iron levels are low, it can lead to iron deficiency anemia, characterized by fatigue, weakness, and cold hands and feet. Incorporating iron-rich foods such as lean meats, poultry, fish, beans, and leafy green vegetables into your diet can help prevent and treat iron deficiency anemia.
- https://my.clevelandclinic.org/health/diseases/23045-cold-feet#diagnosis-and-tests How can I reduce my risk of getting cold feet? You can reduce your risk of experiencing symptoms of cold feet by: Avoiding caffeine. Exercising. Managing underlying conditions. Moving around regularly – avoid sitting all day. Not smoking or using tobacco products. Not walking around barefoot.
cold hands and feet
More from “All, Heart and circulation“
Коментарите ви са винаги добре дошли
Вашият имейл адрес няма да бъде публикуван – не е необходима дори регистрация. Просто попълнете формуляра по-долу и pellentesque dignissim condimentum lacinia. Integer at faucibus ex, sed luctus nisi. Vestibulum eros nisi, tincidunt vitae interdum sit amet, elementum eget tellus.
Subscribe to our special offers
If you would like to receive notifications about our special offers, please enter your email address.
