Cold hands and feet? Discover the causes and how to deal with them.

The most important thing:

• Causes of cold extremities
• Ways to deal with cold extremities

Almost everyone has noticed that their hands or feet are cold. Most often, this is part of a normal physiological process in cold weather. Blood vessels constrict in low temperatures to maintain body temperature and protect internal organs. Cold extremities are not a cause for concern, especially when they occur in young, healthy people. However, some patients suffer from chronically cold extremities, as well as other chronic illnesses. In such cases, it is recommended to consult a doctor.

Some of the common causes of cold extremities are: anaemia, vascular diseases, diabetes, stress and others. Good blood circulation is an important part of our health. It ensures a constant and sufficient supply of blood and nutrients to the cells, as well as the removal of waste products from them. Therefore, ignoring cold extremities can lead to more serious problems with blood circulation.

Main causes of cold extremities

Medical conditions

Poor blood circulation impairs the delivery of oxygen and nutrients to the tissues. This can be due to problems with the blood vessels, such as blockages or valve issues. They are more common in people over 40, those with diabetes, or those who are physically inactive. Poor blood circulation can also be caused by chronic conditions such as Raynaud's syndrome.

Anaemia can also cause cold extremities. In this condition, the haemoglobin level and the number of red blood cells are reduced, which results in a lack of oxygen in the tissues. Anaemia can be caused by an insufficient amount of 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. People who suffer from these conditions are more sensitive to low external temperatures. Such diseases can contribute to a feeling of cold, stiffness and other unpleasant sensations in the extremities. Hypothyroidism also has additional symptoms – muscle aches, weakness and a slow heart rate.

Environment and habits

Our environment and habits have a strong influence on the health of our blood vessels. Smoking has been proven to constrict arteries and veins, causing the formation of plaques along their length. The chemicals in cigarettes disrupt the proper structure of the vessels. Nicotine causes vasoconstriction, i.e., the narrowing of blood vessels. Obesity and physical inactivity also cause problems. Regular physical activity is crucial for improving blood flow. Obesity is directly linked to the risk of developing diabetes, high blood pressure and high cholesterol levels, which in turn damages the blood vessels.

Stress and anxiety

The emotional causes of cold extremities should not be underestimated. But how does anxiety cause circulation problems? Emotional states cause profuse sweating. Sweat is the body's way of cooling itself to prevent overheating when it needs to flee from danger. Since there is no danger to flee from, the sweat cools the body, which leads to cold extremities.

Hyperventilation (rapid breathing) also constricts the blood vessels. In this way, agitated breathing reduces blood circulation in the hands and feet. Stressful situations are associated with increased sensitivity not only emotionally, but also to environmental factors. This is why people experiencing anxiety feel the cold much more intensely than those who are calm. Emotional stability has been shown to be just as important for healthy blood circulation as the absence of chronic illnesses.

If you are a young person without any underlying health conditions, you may be able to solve the problem of cold hands and feet yourself. Here are a few tips on what to do:

Physical activity

As we mentioned previously, a sedentary lifestyle and a lack of movement can cause circulation problems. The easiest way to improve this is through exercise. Of course, even mild physical activity, such as a walk in the park, has a positive effect on the blood vessels. For example, if you work in an office where you have to sit for long periods, you can move around periodically. If you decide to go for a run in the park or exercise more intensely, a short workout during the day will improve circulation in your extremities.

A lifestyle change that includes exercise would be beneficial for both optimising blood circulation and improving mental health. Therefore, we also recommend a new hobby such as yoga. Yoga is a physical and spiritual practice that is extremely important for people with anxiety. During the practice, movements are performed and poses are held that improve overall health, including blood circulation. One such pose is Head to Knees. It stretches the hips and stimulates blood flow to the lower extremities.

Stretching, or stretching the muscles, is another way to tackle the problem of cold feet. In addition to warming up before a workout, it is also used as a standalone method for improving blood circulation. A simple stretching exercise is to flex and relax the ankle area, which can be done even while sitting.

A healthy diet

A deficiency in vitamins, electrolytes and other substances can also cause problems with cold extremities. Eating foods rich in these ingredients is one way to tackle cold extremities.

Vitamin B12 is vital for the proper functioning of the nervous and circulatory systems. It plays a role in the production of red blood cells. A vitamin B12 deficiency is linked to nerve damage, which leads to cold extremities, stiffness and tingling. It can be obtained naturally from foods such as animal products like meat and milk, fish, eggs and cereals. Vitamin D regulates calcium levels and maintains bone strength. It also contributes to good blood circulation. Vitamin D is obtained through exposure to sunlight, but don't worry – if you don't get enough sun, you can get it from certain foods. These include fish, eggs and fortified dairy products.

Magnesium is an important mineral for muscles and nerves. A deficiency causes circulation problems, painful spasms and cramps. Foods rich in magnesium include nuts, grains and vegetables. Omega-3 fatty acids are important for blood flow and brain health. Sources of omega-3 fatty acids include fish such as salmon, chia seeds and walnuts. Iron is a well-known component of blood. It is part of the protein that transports oxygen to the body's tissues. Therefore, its deficiency, called iron-deficiency anaemia, manifests as cold hands and feet. Iron can be obtained from the following foods: meat, fish, pulses and green leafy vegetables.

Stress management practices

Stress is detrimental to blood vessels, so it is recommended to manage it to overcome poor blood circulation completely. It should be noted that exercise, yoga and a proper diet are well-known methods for reducing stress in everyday life, whereas alcohol and smoking increase it. Standard techniques for managing anxiety are recommended, such as walking, socialising with friends, laughing, as well as some relaxation techniques.

Meditation is a practice for relaxing the mind and body. It reduces anxiety and chronic pain, increases energy, and improves sleep and mood. To meditate, you need to find a quiet and comfortable place, focus and calm your breathing, as well as relax your mind.

Breathing exercises are based on the body's natural ability to calm itself. Deep breathing improves blood circulation to the brain and relaxes the nervous system. It is beneficial to breathe abdominally through the nose with your eyes closed.

Another relaxation technique is biofeedback. It involves recognising and controlling your heart rate, muscle tension and blood pressure when you are in a stressful situation. Biofeedback can be useful for panic attacks, sleep problems and other issues.

Stadixxin – a preparation with many benefits

Instead of calculating the amount of minerals you get from your diet or taking a handful of supplements daily, we offer you Stadyxin. It contains substances that ensure blood flow to the brain and extremities. It helps to balance the nervous system, reduces fatigue and improves cold extremities. Steadixin contains ginkgo biloba leaf extract, zinc, vitamin B6 and selenium. Ginkgo biloba is used to improve blood circulation throughout the body. Zinc slows the ageing of cells and tissues and maintains good brain function. Vitamin B6 increases energy 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 for yourself!

Cold extremities can be an uncomfortable, but not alarming, condition, but they can also be a sign of a more serious illness. Regulating physical activity, stress, and diet is key to resolving this issue. If you have cold extremities and reduced blood flow to the brain, take specific vitamin and mineral products like Stadyxin. Take care of your circulatory system for health and longevity!

FAQ:

What are the consequences of untreated blood vessel problems that cause cold extremities?

• Complications from cold extremities are rare but possible. In milder cases, non-healing sores appear, causing irreversible damage to the structure of the extremities. The severe form is called gangrene – the complete destruction of the tissue in the arm and leg. Amputation is required.

How can I reduce my risk of cold extremities?

• There is no absolutely certain way to prevent cold extremities. However, there are ways to reduce the risk – avoid caffeine and smoking; exercise regularly and train.

When should I see a doctor?

• If you frequently experience symptoms of cold extremities with stiffness and pain, seek medical help. If you have tried to follow our advice but nothing has helped, consult a doctor.

Sources:

1. Cleveland Clinic Health
2. Mayo Clinic
3. Cleveland Clinic – Poor Circulation
4. Cleveland Clinic – Cold Hands
5. Calm Clinic
6. Medical News Today
7. Advanced Foot Specialists
8. Dallas Podiatry Works
9. Revere Health

References:

1. "Blood vessels constrict as a normal, healthy reaction to the cold to preserve your core body temperature and protect vital organs," says Dr Bishop. It is true that cold extremities can signal other, more serious problems, including peripheral artery disease (PAD); rheumatological conditions, such as scleroderma, lupus and rheumatoid arthritis; or hypothyroidism.

2. https://www.mayoclinic.org/symptoms/cold-hands/basics/causes/sym-20050648 But, constantly cold hands could mean there is a problem with blood flow or the blood vessels in the hands. Health conditions that can cause cold hands include: Anaemia — a condition in which the body does not get enough oxygen due to a lack of healthy red blood cells. Buerger's disease Diabetes — test title Frostbite Lupus Raynaud's disease Scleroderma

3. https://my.clevelandclinic.org/health/diseases/21882-poor-circulation When your heart, veins, arteries, capillaries and other blood vessels are healthy, they can efficiently provide your cells with everything they need. It is a continuous cycle of delivering oxygen and other essential materials to your cells and removing waste products from them. Problems arise when something goes wrong with a part of the delivery system or with the valves that control the direction of your blood flow. Like a delivery driver facing problems and delays on their route, blood can encounter detours and obstacles along the way. Blockages in your blood vessels make it difficult for blood to flow, especially when it's trying to reach the parts of the body furthest from the heart – your fingers and toes. The biggest problem with poor circulation is that your cells don't get as much oxygen as they need. When cells don't get the oxygen they need, they can't function properly. People who are over 40, overweight, have diabetes and don't exercise much are more likely to have poor circulation. Smoking: Chemicals damage the blood vessels, increasing the risk of atherosclerosis. Obesity: Being overweight can put you at risk of health problems that slow blood flow, such as diabetes, high blood pressure and high cholesterol.

4. https://my.clevelandclinic.org/health/symptoms/17861-cold-hands What are the possible complications of cold hands? It is rare for cold hands to cause complications. If the health condition causing cold hands also damages tissue in your hands, you may 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. See a doctor 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.

5. 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 just taking the warmth away from your feet. In fact, cold feet can be caused by a range of different issues, including: Sweating. One of the most overlooked reasons why anxiety leads to cold feet is that when you're anxious, you regularly sweat. Anxiety itself is the activation of a system in your body designed to help you flee when faced with danger. Sweating is designed to cool your body down so you don't overheat while you run. Unfortunately, as there is no danger, you simply start to sweat, your palms become very sweaty and are prone to feeling colder than other parts of your body. Blood flow due to hyperventilation. Anxiety can also lead to rapid breathing and hyperventilation. Hyperventilation causes the blood vessels to constrict, which dramatically slows blood flow. Blood still flows to your feet, but because the flow is slowed, they receive less heat and feel cold under normal conditions. They may also tingle and feel stiff. Increased sensitivity. Not all cold feet are the result of changes in your body. Some are the result of changes in your mind. This is the case with heightened sensitivity. Anxiety makes people more susceptible to feeling discomfort – discomforts they may have had before. The mind essentially 'focuses' on every discomfort and amplifies it. So, your feet may have always been a little cold from time to time, but anxiety causes you to notice it more.

6. https://www.medicalnewstoday.com/articles/320327#when-to-see-a-doctor – As simple as it sounds, getting up and moving around can be one of the easiest ways to warm your body up and help the blood circulate to and from your feet. People who experience cold feet from a desk job can benefit from getting up periodically and walking around the office. Encouraging circulation with cardio activities, such as jogging or even jumping rope, can be enough to keep your feet warm throughout the day.

7. https://www.advancedfootspecialists.com/blogs/item/151-how-yoga-can-improve-poor-circulation#:~:text=The head-to-knee pose, and promoting overall vascular health. Yoga can significantly improve circulation, promoting better blood flow and overall health. Certain poses, such as the headstand, the 'legs up the wall' pose, and the 'head-to-knee' pose, are particularly beneficial. The headstand helps to improve circulation by reversing the effects of gravity, promoting blood flow to the upper body and brain. The 'legs up the wall' pose helps to reduce swelling and fatigue by allowing blood to flow back to the heart, which is particularly beneficial for those who spend long periods sitting or standing. The head-to-knee pose stretches the back of the thighs (the hamstrings) and stimulates blood flow to the lower extremities, improving flexibility and circulation. Regular practice of these poses can help alleviate the symptoms of poor circulation, such as swelling and cold feet, by improving blood flow and promoting overall vascular health.
   

8. https://www.dallaspodiatryworks.com/easy-stretches-to-warm-up-feet-and-ankles/#~:text=Take%20a%20towel,%20a%20shirt,%20resistance,%20stretch%20behind%20your%20ankle. Foot flexion and dorsiflexion. Finally, from that seated position, curl your toes up towards your knees as far as possible, then point them down and as far away as possible.

9. https://reverehealth.com/live-better/what-deficiency-causes-cold-hands-and-feet/ Vitamins for improving circulation in cold hands and feet Vitamin B12: Vitamin B12 plays a key role in the proper functioning of the nervous system and in the production of red blood cells. A deficiency in this vitamin can lead to a condition known as peripheral neuropathy, which can manifest as tingling, stiffness, and a feeling of coldness in the extremities, including the hands and feet. Ensuring an adequate intake of vitamin B12 through diet or supplements can help to alleviate these symptoms. Vitamin D: Vitamin D plays a crucial role in maintaining bone health and regulating calcium levels in the body. Vitamin D deficiency is linked to poor circulation, which can contribute to cold hands and feet. Spending time outdoors in sunlight, consuming foods rich in vitamin D such as oily fish, eggs, and fortified dairy products, and taking vitamin D supplements can help to maintain optimal vitamin D levels and improve circulation. Deficiencies that can 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 can contribute to cold extremities. Consuming magnesium-rich foods, such as nuts, seeds, whole grains, and green leafy vegetables, or taking magnesium supplements can help to 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. A deficiency in omega-3 fatty acids can impair circulation, leading to cold hands and feet. Including omega-3-rich foods, such as fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds, and walnuts in your diet can help to improve circulation and alleviate cold extremities. Iron: Iron is essential for the production of haemoglobin, a protein in red blood cells that transports oxygen throughout the body. When iron levels are low, it can lead to iron-deficiency anaemia, which is characterised by fatigue, weakness, and cold hands and feet. Including iron-rich foods, such as lean meat, poultry, fish, beans, and green leafy vegetables in your diet, can help to prevent and treat iron deficiency anaemia.

10. https://my.clevelandclinic.org/health/diseases/23045-cold-feet#diagnosis-and-tests How can I reduce my risk of cold feet? You can reduce your risk of developing cold feet symptoms by: Avoiding caffeine. Exercising. Managing any underlying conditions. Keeping active — avoid sitting still all day. Not smoking or using tobacco products. Not walking barefoot.