Why Am I Always Cold Even In Summer Possible Lifestyle Causes

It’s summer, the sun is blazing, and yet you’re reaching for a sweater. While others are sweating through their clothes, you’re shivering at your desk or bundling up under blankets at night. If this sounds familiar, you're not alone. Many people experience persistent feelings of cold despite warm ambient temperatures. While medical conditions like hypothyroidism or anemia can contribute, lifestyle factors often play a significant—and overlooked—role.

This article explores the most common non-medical reasons why you might feel cold all year round. From daily habits to environmental influences, understanding these causes can help you regain comfort and balance in your body’s internal thermostat.

Low Physical Activity and Poor Circulation

One of the primary lifestyle-related causes of constant coldness is insufficient physical movement. The human body generates heat primarily through muscle activity. When you're sedentary for long periods—sitting at a desk, commuting, or lounging on the couch—your circulation slows, especially in extremities like hands and feet.

Poor blood flow means less warm blood reaches the skin's surface, making you feel chilly even in a heated room. Office workers who sit for eight hours a day without breaks often report feeling cold by mid-afternoon, particularly if they work in air-conditioned environments.

Tip: Set a timer to stand and stretch every 30 minutes. Simple movements like shoulder rolls, ankle circles, or brisk walks boost circulation and generate body heat.

A study published in the Journal of Applied Physiology found that individuals with lower daily step counts had significantly reduced peripheral blood flow, contributing to cold extremities. Increasing movement—even low-intensity walking—can dramatically improve thermal regulation over time.

Dietary Habits That Affect Body Temperature

What you eat directly impacts your metabolic rate and, consequently, how warm you feel. Certain dietary patterns can suppress metabolism, reducing internal heat production.

• Chronic calorie restriction: Skipping meals or eating too little slows down metabolism as the body enters energy-conservation mode. This adaptive response reduces heat generation.
• Low protein intake: Protein has a higher thermic effect than fats or carbohydrates, meaning your body burns more calories digesting it, which produces heat.
• Excessive raw food consumption: Diets high in raw fruits and vegetables, while nutritious, require more energy to digest and may cool the digestive tract, leading to a sensation of internal coldness.
• Dehydration: Water plays a crucial role in regulating body temperature. Even mild dehydration can impair thermoregulation and reduce blood volume, limiting circulation.

“Nutrition is foundational to metabolic health. People who consistently undereat or avoid warming foods often report chronic cold intolerance.” — Dr. Lena Torres, Functional Nutritionist

Diet Factor	Effect on Body Temperature	Better Alternative
Very low-calorie diet	Slows metabolism, reduces heat	Balanced intake with adequate calories
High sugar, processed foods	Causes energy crashes and poor circulation	Whole grains, lean proteins, healthy fats
Lack of iron-rich foods	May lead to suboptimal oxygen delivery	Spinach, lentils, red meat, fortified cereals
Excessive caffeine	Constricts blood vessels, cools extremities	Moderate intake, herbal teas

Stress, Sleep Deprivation, and Nervous System Imbalance

Chronic stress and poor sleep disrupt the autonomic nervous system—the part of your nervous system responsible for regulating involuntary functions like heart rate, digestion, and body temperature.

When under prolonged stress, the body remains in “fight-or-flight” mode, redirecting blood flow away from the skin and extremities toward vital organs. This vasoconstriction conserves heat in the core but leaves hands and feet cold. Similarly, lack of quality sleep impairs hormonal balance, including cortisol and melatonin, both of which influence metabolic rate and circadian temperature rhythms.

Nighttime body temperature naturally dips during sleep, but poor sleep hygiene—such as using screens before bed or irregular sleep schedules—can exaggerate this drop, making you wake up feeling chilled even in warm rooms.

Mini Case Study: Office Worker with Chronic Cold Sensitivity

Sarah, a 34-year-old marketing executive, reported feeling cold throughout the summer months despite wearing layers at her desk. She worked long hours, skipped lunch regularly, drank three energy drinks a day, and slept less than six hours nightly. After consulting a wellness coach, she adjusted her routine: eating balanced meals every four hours, eliminating afternoon stimulants, and practicing evening breathing exercises. Within three weeks, she no longer needed a cardigan at work and reported better energy and warmth.

Environmental and Behavioral Influences

Modern lifestyles expose us to artificial environments that conflict with our biological needs. Over-reliance on air conditioning, especially in workplaces and homes, keeps indoor temperatures far below natural comfort levels. The average office is set between 68–72°F (20–22°C), which research shows is often too cold for many individuals—particularly women, whose resting metabolic rate tends to be lower than men’s.

Additionally, clothing choices matter. Wearing thin, synthetic fabrics that don’t insulate well—even in summer—can leave you vulnerable to drafts. On the other hand, natural fibers like cotton, wool, and silk offer better breathability and temperature modulation.

Another overlooked factor is footwear. Going barefoot or wearing open sandals indoors on cold tile or concrete floors draws heat away from the body rapidly. Your feet act as thermal windows—keeping them warm helps maintain overall body temperature.

Tip: Keep a pair of wool socks at your desk. Putting them on during work hours can prevent heat loss and improve comfort.

Step-by-Step Guide to Reduce Cold Sensitivity

1. Track your habits for one week: Note your diet, activity level, sleep duration, and when you feel cold. Look for patterns.
2. Increase daily movement: Aim for at least 30 minutes of moderate exercise (brisk walking, cycling) five days a week.
3. Eat regular, balanced meals: Include protein, complex carbs, and healthy fats at each meal to support steady metabolism.
4. Hydrate with warm fluids: Replace cold water or iced coffee with herbal teas or warm lemon water.
5. Adjust your environment: Use a small space heater, wear layered clothing, and avoid direct exposure to AC vents.
6. Practice stress-reduction techniques: Try 5–10 minutes of deep breathing, meditation, or gentle stretching daily.
7. Improve sleep hygiene: Go to bed and wake up at consistent times, avoid screens one hour before sleep, and keep your bedroom slightly warm.

Common Misconceptions About Feeling Cold

Many assume that always feeling cold is just a personal quirk or something you have to live with. But persistent coldness is often a signal from your body that something is off-balance. It’s not normal to need a jacket indoors during July unless there’s an underlying cause.

Another myth is that only underweight people feel cold. While body fat does provide insulation, even individuals with higher body weight can experience cold sensitivity due to poor circulation, inactivity, or hormonal imbalances.

Some believe turning up the thermostat is the only solution. However, addressing root lifestyle causes leads to more sustainable relief than relying solely on external heating.

Checklist: Lifestyle Adjustments to Stay Warm Naturally

• ☑ Eat enough calories to support your activity level
• ☑ Include protein in every meal
• ☑ Drink at least 2 liters of fluids daily, favoring warm beverages
• ☑ Take short walking breaks every hour if sedentary
• ☑ Practice diaphragmatic breathing to reduce stress-induced vasoconstriction
• ☑ Wear layered, breathable clothing indoors
• ☑ Keep feet covered on hard floors
• ☑ Limit caffeine and alcohol, especially in the evening
• ☑ Maintain a consistent sleep schedule
• ☑ Monitor your symptoms and consult a professional if no improvement

Frequently Asked Questions

Can anxiety make me feel cold?

Yes. Anxiety triggers the sympathetic nervous system, causing blood vessels in the skin and extremities to constrict. This redirects blood to core organs, leading to cold hands, feet, and a general chill. Episodes of panic or chronic stress can make this sensation persistent.

Is it normal to feel colder as I age?

To some extent, yes. Aging reduces metabolic rate, muscle mass, and circulation efficiency. However, significant cold sensitivity isn’t inevitable. Staying active, eating well, and managing health conditions can minimize temperature discomfort in older adults.

Could my phone use be making me feel cold?

Indirectly, yes. Excessive screen time contributes to sedentary behavior and blue light exposure at night, which disrupts sleep and circadian rhythms. Poor sleep affects hormone balance and thermal regulation, potentially increasing cold perception.

Conclusion: Reclaim Your Comfort Through Lifestyle Awareness

Feeling cold all the time—even in summer—isn’t something you should ignore or dismiss as a personal oddity. More often than not, it reflects deeper lifestyle imbalances: inadequate nutrition, inactivity, chronic stress, or poor sleep. By tuning into your body’s signals and making targeted adjustments, you can restore natural warmth and improve overall well-being.

The solutions aren’t drastic. Small, consistent changes—like moving more, eating balanced meals, managing stress, and adjusting your environment—can yield noticeable results within weeks. Your body is designed to maintain equilibrium; give it the support it needs, and you’ll likely find yourself finally comfortable, even on the hottest summer days.

💬 Have you made lifestyle changes that helped you stop feeling cold? Share your experience in the comments—your insight could help someone else find relief.