Why am I always cold at 70 years old? A Comprehensive Guide

According to the National Institute on Aging, a slower metabolism is a natural part of growing older, which can reduce your body's heat production. If you find yourself asking, "Why am I always cold at 70 years old?", it may be a combination of this and other factors affecting temperature regulation.

Quick Summary

Cold sensitivity often increases with age due to natural changes like a slowing metabolism, decreased muscle mass, and thinner skin. However, underlying medical conditions such as thyroid disorders or anemia can also be significant contributing factors.

Key Points

• Slowing Metabolism: As you age, your body's energy-burning rate naturally decreases, leading to less internal heat production.

• Muscle and Fat Loss: The reduction of both heat-producing muscle and insulating fat layers makes older adults more susceptible to cold.

• Poor Circulation: Less elastic blood vessels can restrict blood flow to the extremities, causing cold hands and feet.

• Underlying Conditions: Persistent or severe coldness could indicate a medical issue like hypothyroidism, anemia, or diabetes.

• Medication Side Effects: Certain drugs, including beta-blockers, can impact circulation and increase cold sensitivity.

• Lifestyle Changes: Inactivity, poor diet, and dehydration can all contribute to feeling cold, while simple adjustments can help.

Understanding the Physiology of Aging and Cold

As the body progresses through its later decades, it undergoes numerous physiological shifts that can impact how it perceives and regulates temperature. While many factors contribute, a few stand out as particularly significant in explaining why an older adult might feel perpetually cold.

The Slowing Metabolism

Your basal metabolic rate (BMR) is the energy your body expends at rest. With age, this rate naturally declines. A slower metabolism means less energy is burned to produce the body heat necessary to keep you warm. This is a primary, normal reason for increased cold sensitivity.

Loss of Muscle and Fat

Muscle is one of the most metabolically active tissues in the body, generating a significant amount of heat. Starting around middle age, we gradually lose muscle mass, a condition known as sarcopenia. The insulating layer of subcutaneous fat beneath the skin also thins. The combined effect of less heat production from muscle and less insulation from fat makes the body more vulnerable to external cold.

Changes in Circulation

Efficient blood circulation is crucial for distributing warmth throughout the body. As arteries and blood vessels lose some of their elasticity over time, and with the potential development of cardiovascular conditions, blood flow can become less efficient. This often leads to cold hands and feet as the body prioritizes blood supply to vital organs, reducing circulation to the extremities.

Medical Conditions Contributing to Cold Sensation

While some level of cold sensitivity is normal with aging, a persistent or intense feeling of being cold can be a symptom of an underlying medical issue. It is important to distinguish between the two.

Thyroid Issues (Hypothyroidism)

This is one of the most common causes of feeling cold. An underactive thyroid gland doesn't produce enough of the hormones that regulate metabolism. This slows down the body's overall functions, including heat generation. Other symptoms often include fatigue, weight gain, and dry skin.

Anemia

Anemia is a condition where the body lacks enough healthy red blood cells to carry adequate oxygen to tissues. As red blood cells are essential for delivering oxygen and nutrients, a shortage can disrupt normal body functions and lead to a persistent cold feeling, particularly in the hands and feet.

Cardiovascular and Circulatory Problems

Conditions such as Peripheral Artery Disease (PAD) involve narrowed arteries that reduce blood flow, most commonly to the legs and feet. This poor circulation can make the extremities feel cold, numb, or tingly.

Diabetes

Both Type 1 and Type 2 diabetes can affect circulation and damage nerves, a condition called diabetic neuropathy. Poor circulation restricts blood flow, while nerve damage can cause a sensation of coldness or tingling, particularly in the feet.

Kidney Disease

Kidney disorders can disrupt the body's ability to regulate various physiological processes, including temperature. Severe kidney disease can also cause anemia, which further contributes to feeling cold.

Lifestyle Factors and Medications

Beyond natural aging and specific diseases, certain lifestyle choices and prescribed medicines can also influence how cold you feel.

1. Medication Side Effects: Many commonly prescribed medications for older adults list cold sensitivity as a side effect. Beta-blockers, for example, slow the heart rate and can reduce blood circulation to the extremities.
2. Nutritional Deficiencies: Inadequate intake of key vitamins and minerals can impact body temperature. Vitamin B12 and iron deficiencies, for instance, are both linked to anemia, which directly affects warmth.
3. Low Body Weight: A low Body Mass Index (BMI) means less subcutaneous fat for insulation, which can increase cold sensitivity.
4. Inactivity: A sedentary lifestyle reduces muscle activity and slows circulation. Light physical activity, even simple walks, can boost body heat and improve circulation.
5. Dehydration: Proper hydration is essential for regulating body temperature. When you're not drinking enough fluids, your body's ability to manage temperature can be compromised.

Comparison Table: Common Causes of Cold Sensitivity

Cause	How it Affects You	When to See a Doctor
Natural Aging	Slower metabolism, less muscle and fat, decreased circulation.	If changes are gradual and not accompanied by other symptoms.
Hypothyroidism	Slowed metabolism due to low thyroid hormone.	Persistent fatigue, weight gain, dry skin, and intense cold sensitivity.
Anemia	Inadequate oxygen delivery due to lack of healthy red blood cells.	Extreme fatigue, pale skin, shortness of breath, and cold extremities.
Circulatory Issues	Narrowed arteries reducing blood flow to extremities.	Numbness, pain, or tingling in hands or feet, especially during activity.
Medication Side Effects	Drugs like beta-blockers can affect circulation.	If cold sensitivity begins shortly after starting a new medication.

Practical Steps to Manage Cold Sensitivity

While addressing any underlying medical issues is paramount, there are several practical steps older adults can take to stay warm and comfortable.

Adjusting Your Environment

• Layer Up: Wear multiple layers of clothing, including warm socks and sweaters, which can be easily removed or added.
• Keep Your Home Warm: Ensure your home is adequately heated, especially in winter. Using space heaters in specific rooms can be a cost-effective solution.
• Use Warm Bedding: Utilize electric blankets or layered comforters to maintain warmth during sleep.

Boosting Internal Warmth

• Stay Active: Gentle exercises like walking, stretching, or light yoga improve circulation and generate body heat.
• Eat Warm Foods and Drinks: Hot soups, stews, and warm beverages like tea can raise your core body temperature.
• Optimize Your Diet: Eat a balanced diet rich in iron and vitamin B12 to help prevent anemia.

When to Seek Medical Advice

It is crucial to consult a doctor if your cold sensitivity is sudden, severe, or accompanied by other symptoms such as fatigue, unexplained weight loss, confusion, or numbness. Your doctor can run tests to rule out or diagnose underlying medical conditions.

Conclusion: Listen to Your Body's Signals

An increase in cold sensitivity is a common part of the aging process, but it's not something to be ignored, especially if it's new or extreme. Understanding the natural changes your body is undergoing is the first step, but it's equally important to consider potential medical causes and lifestyle factors. By taking proactive steps and consulting a healthcare professional when needed, you can manage the chill and ensure it's not a symptom of a more serious issue. For more information on health conditions affecting older adults, consult trusted sources like the National Institute on Aging: https://www.nia.nih.gov/health/caregiving/healthy-aging-tips-older-adults-your-life.

Frequently Asked Questions

Is it normal to feel colder as I get older?

Yes, it is common to feel colder with age. Natural changes like a slower metabolism, decreased body fat, and reduced circulation all contribute to an increased sensitivity to cold temperatures.

Could my thyroid be causing me to feel cold all the time?

Yes, an underactive thyroid (hypothyroidism) is a very common cause of cold intolerance. It slows down your body's metabolism and heat production. If you have other symptoms like fatigue or unexplained weight gain, you should see a doctor.

What role does circulation play in always feeling cold?

As you age, your blood vessels can become less flexible, leading to reduced blood flow, especially to your hands and feet. This poor circulation means less warmth is distributed to your extremities, making them feel colder.

Can certain medications make me feel colder?

Yes, some medications can affect body temperature regulation. For example, beta-blockers, often prescribed for heart conditions, can slow your heart rate and reduce blood flow, leading to cold hands and feet.

What is the difference between normal aging coldness and a health problem?

Normal aging coldness is usually gradual and consistent. If you experience a sudden or significant change in how cold you feel, or if it's accompanied by severe fatigue, numbness, or weight changes, it could signal an underlying health issue that needs a doctor's attention.

How can I improve my circulation to feel warmer?

Engaging in regular, gentle physical activity like walking or stretching can significantly improve circulation. Staying hydrated and avoiding prolonged periods of sitting can also help. Warm baths or foot soaks can offer temporary relief.

Is it dangerous for seniors to feel cold all the time?

While often not dangerous, extreme cold sensitivity can increase the risk of hypothermia. If it's a symptom of an underlying medical condition, not addressing it could be problematic. Listen to your body and consult a doctor if you have concerns.