This article is a translation of the following Japanese article:
Original: 冷え性の原因と今日からできる対策｜つらい手足の冷えを改善する方法
“Responsiveness to cold” is something that many people suffer from on a daily basis.
Do you ever have a hard time feeling like your hands and feet get cold even in the summer due to the air conditioner, or your body never gets warm in the winter?
While sensitivity to cold is often thought of as just discomfort, it can lower the quality of daily life and cause poor physical condition. In this article, we will explain in an easy-to-understand manner the causes of sensitivity to cold and the countermeasures and remedies that can be taken today.
Author: “While sensitivity to cold is said to be a “constitution,” there are actually many things that can be improved through lifestyle habits and environment. Let’s start by understanding the cause.”
What is sensitivity to cold? Symptoms and mechanisms
“Cold sensitivity” refers to a condition in which the body gets cold easily, and the limbs and entire body feel cold. Medically, it is treated as a condition or symptom rather than a disease, but chronic coldness can lead to physical problems.
Typical symptoms of sensitivity to cold
- Cold hands and feet
- Body temperature is difficult to rise
- Feel cold even in a cold room
- When I wake up in the morning, my body doesn’t feel warm
Author: “You may think it’s just a cold, but if your limbs and body have difficulty keeping warm, you may experience discomfort such as stiff shoulders, headaches, and menstrual pain.”
Sensitivity to cold is related to disturbances in body temperature regulation and poor blood circulation, so symptoms vary from person to person.
Main causes of sensitivity to cold
There is not just one cause for sensitivity to cold, but it is often caused by a combination of multiple factors. The following are typical causes.
① Poor blood circulation/poor circulation
When blood circulation in the body deteriorates, not enough blood reaches the hands and feet, making it easier to feel cold.
This poor blood circulation is a major cause of sensitivity to cold, especially in the extremities (hands and feet).
Author: “The smooth flow of blood is very important for keeping the body warm.”
② Decrease in muscle mass and low basal metabolism
Muscles are important tissues that produce body heat. If you have less muscle mass, your ability to generate heat will be weaker, making you feel colder. In particular, women tend to have less muscle mass than men, so they are said to be more susceptible to cold.
③ Disturbance of autonomic nervous system/stress
Due to stress and poor lifestyle habits, the autonomic nervous system may not be able to properly regulate body temperature. The autonomic nervous system is also involved in the contraction and expansion of blood vessels, so it is closely related to sensitivity to cold.
Author: “When stress is strong, the body may go into “defense mode” and try to collect blood.”
④ Impact of hormonal balance
It is said that there are periods when women are more likely to feel cold due to their menstrual cycle and hormonal balance. Especially during times of great hormonal fluctuations, such as menopause, you may feel colder more easily.
⑤ Living habits (eating, insufficient exercise, clothing)
Lifestyle habits such as consuming too many cold drinks and foods, lack of exercise, and clothing that cools the body can also cause sensitivity to cold.
Author: “If you eat only cold foods,” you may be cooling your body from the inside out.
Measures against coldness that you can start today (immediately effective!)
From here, we will introduce specific measures to prevent sensitivity to cold that you can actually do every day. Let’s incorporate it into our lives little by little!
① Creating clothing and environments that warm the body
Your hands and feet may get cold not only in the cold season, but also indoors with strong air conditioning.
It is important to wear clothes that will not cool your body.
- Use layers and cardigans
- Add belly band/leg warmers
- Choose underwear with good moisture absorption
You can also prevent yourself from getting cold by wiping your sweat immediately.
Author: “Even a small change in clothing can make a big difference in how you feel.”
② Warm bathing improves blood circulation
Bathing is very effective in improving blood circulation throughout the body. By soaking slowly in the bathtub, your body will be warmed from the core.
- Take a relaxing bath in lukewarm water
- Warm your feet from the beginning with a footbath
Just a footbath can promote blood circulation and help relieve coldness.
③ Increase metabolism with moderate exercise and stretching
Increasing muscle mass and increasing basic metabolism are the royal roads to improving sensitivity to cold.
- Walking
- Stretching
- Light muscle training focusing on the lower body
Not only will your blood circulation improve, but your metabolism will also increase, making it easier to raise your body temperature.
Author: “You don’t have to think that exercise = hard. Start by just 10 minutes a day.”
④ “Warm from the inside” with hot drinks and food
If you only consume cold drinks and food, your body will become cold from the inside.
Let’s actively incorporate hot drinks and foods that warm the body.
- Warming foods such as ginger, green onions, and pumpkin
- Hot soup or tea
- Avoid cold drinks
In Oriental medicine, it is recommended to actively incorporate foods that “warm” the body.
⑤ Calm your autonomic nervous system with relaxing time
Stress and lack of sleep cause disturbances in the autonomic nervous system, making it easier to feel cold.
Let’s keep the following in mind.
- Deep breathing or light meditation
- Light exercise during the day
- Ensuring good quality sleep
Author: “Just not looking at your smartphone too much at night can change the quality of your sleep.”
Summary | Sensitivity to cold changes depending on the measures you take!
Sensitivity to cold is not just a feeling of discomfort, but a complex symptom that is related to body circulation and lifestyle.
- Poor blood circulation
- Decrease in muscle mass
- Disturbance of autonomic nervous system
- Hormone balance
- Influence of lifestyle
In many cases, multiple causes overlap.
And there are many measures you can take starting today.
Author: “Just by incorporating small ideas into your daily life, your body will change dramatically. Let’s start with what you can do!”
