11 tricks to warm up if you feel cold all the time

How to stay warm in winter: Wear thick socks, insulated gloves, and a warm cap to retain heat and promote blood circulation (Image: Pexels)

Do you often find yourself reaching for a jumper while everyone else seems comfortable? If you're someone who constantly feels cold, especially in dark and frosty weather, you're not alone — this is quite a common issue. Several factors like circulation, metabolism, body composition (fat vs muscle), diet, stress levels, and daily habits can influence how warm or cold you feel.

Feeling perpetually cold can be frustrating and uncomfortable, affecting your sleep, focus, and overall health. While sometimes an underlying health issue like anaemia or thyroid problems might be to blame, many people could simply benefit from lifestyle changes to generate and retain heat more effectively.

“From what you eat to what you wear, and from how much you move around to how well you manage stress, there are numerous ways in which you can support the body's inherent mechanism for temperature regulation,” Dr Raina Awasthi, MD (Internal Medicine), Consultant Physician & Preventive Health Specialist, tells Moneycontrol. “Some lifestyle adjustments can mean staying a little warmer, a little more comfortable — and better prepared to fend off chilly days without automatically opening the heating control valves all the way,” she adds.

Also read | How to keep your rooms naturally warm during winters

How to keep your body warm

Layer your clothes strategically

Layeringworks because it traps warm air between layers, helping your body retain heat. Start with a moisture-wicking thermal base layer, add an insulating middle layer in wool or fleece, and finish with an outer shell that blocks wind and cold air.

Keep your extremities covered

Your hands, feet, ears, and head are the first to feel the cold. Thicker socks, insulated gloves, and a warm cap can work wonders. The more warmth your clothing provides, the better it retains heat and promotes blood circulation.

Eat warm, nourishing meals

Warm foods can raise your internal temperature and aid digestion. Soups, stews, curries, and porridge are particularly effective. Including protein, whole grains, and healthy fats can help your body generate heat and keep you fuller and warmer for longer.

Also read | Best morning routine for winters: Wake up gently, stretch, eat a warm and hearty breakfast

Stay active through the day

Physical activity boosts blood flow and heat production. You don’t need intense exercise — short walks, gentle stretching, or standing up every hour if seated for long periods can help alleviate constant cold feelings.

Drink warm beverages

A hot drink can warm you up, particularly in chilly months. Warm herbal teas, warm milk, broths, or hot water with lemon can raise body temperature and keep you hydrated, supporting temperature balance.

Improve your circulation

Poor circulation can make you feel cold even in moderate weather. Simple habits like not wearing tight clothes, frequent stretching, elevating your legs while sitting or lying down, and gently rubbing cold hands or feet can improve blood flow and warmth.

Manage stress levels

Chronic stress can constrict blood vessels, making it harder for warmth to reach your extremities. Calming your nervous system through deep breathing, meditation, journaling, or gentle yoga can help manage hormonal shifts and regulate body temperature.

Adjust your sleep environment

Feeling cold at night can disrupt sleep and make mornings difficult. Use warm bedding, flannel sheets, thermal pyjamas, and a hot water bottle if needed. A warm, cosy sleep environment helps your body recover and retain heat overnight.

Stay well hydrated

Dehydration can reduce blood volume, affecting circulation and body temperature regulation. Stay hydrated throughout the day, especially with warm drinks in cold seasons, to keep your body running smoothly and alleviate constant chilly feelings.

Limit alcohol intake

Although alcohol may feel warming, it actually dilates blood vessels, causing more heat loss. Your body’s self-regulating system helps maintain warmth and a stable temperature. Limiting alcohol intake, especially in cold weather, helps preserve warmth and internal balance.

Consider underlying health factors

If lifestyle changes don’t help and you’re still constantly cold, it might be time to consult a doctor. Medical conditions like anaemia, low blood pressure, or thyroid problems can affect temperature regulation and may require professional evaluation.