Feeling cold in your hands and feet is a common occurrence during cold and damp weather. However, some people experience this sensation regularly, even during normal or warm weather. If you frequently have cold hands and feet, it may be a sign of an underlying health condition.
This condition can be caused by deficiencies in certain B vitamins or iron, leading to anemia (not having enough healthy red blood cells in the body). Red blood cells carry oxygen to the tissues and cells throughout the body, which need this oxygen for metabolic processes that generate heat and maintain body temperature. However, when the body lacks these essential vitamins and minerals, you may feel colder than others.
Persistent cold hands and feet indicate health issues that require attention
Cold Hands and Feet Due to B12 Deficiency
Vitamin B12 is typically found in animal products and is scarce in plant-based sources. Therefore, those following a vegan diet who do not supplement their B12 intake may be deficient in this vitamin. A lack of B12 can lead to anemia, resulting in insufficient blood circulation to the extremities, causing cold hands and feet. Additionally, B12 deficiency can manifest in other ways, such as headaches, shortness of breath, loss of appetite, indigestion, memory issues, fatigue, pale skin, and mouth ulcers.
The primary causes of B12 deficiency include pernicious anemia, a diet lacking in this vitamin, gastric surgery, or the use of certain medications like PPIs (proton pump inhibitors for acid reflux) and metformin (for diabetes). You can address this deficiency by taking B12 supplements or including natural food sources rich in vitamin B12 in your diet.
A nutritious diet rich in blood-boosting foods can help alleviate cold hands and feet
Cold Hands and Feet Due to Vitamin B9 Deficiency
Vitamin B9, also known as folate, is essential for the formation of blood. A deficiency in this vitamin can make you more sensitive to cold temperatures. Folate is necessary for producing healthy red blood cells, and without enough of it, you may develop megaloblastic anemia.
Therefore, a lack of B9 can also lead to symptoms such as unexplained fatigue, shortness of breath, heart rhythm disturbances, difficulty concentrating, dry skin, and hair loss. Pregnancy (increased need), alcohol abuse, intestinal surgery, or digestive disorders that interfere with folate absorption can all contribute to folate deficiency.
You can boost your B9 intake by consuming natural food sources like dark leafy greens, peanuts, fruits, whole grains, fish, and liver.
Cold Hands and Feet Due to Iron Deficiency
Iron deficiency leads to anemia. Iron is a crucial mineral for blood production, and when your body lacks iron, you will develop anemia. In addition to cold hands and feet, iron deficiency can cause other symptoms such as pale skin, chest pain, shortness of breath, and fatigue.
Several factors can cause iron deficiency anemia, including blood loss from injuries, surgery, heavy menstrual bleeding, or gastrointestinal bleeding. Some individuals may have absorption issues due to gastrointestinal diseases or disorders. Others may have undergone weight-loss surgery or have a genetic condition that impairs iron absorption or prevents effective management of blood loss.
While cold hands and feet are common during cold weather, especially among women, it is important to consult a doctor if you experience excessive coldness regularly, even during normal weather. In addition to vitamin and mineral deficiencies, this could be a sign of underlying health conditions such as diabetes or hypothyroidism. Therefore, seeking medical advice is essential to identify and address any potential health issues promptly.
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