Why do older people get colder easier? Exploring the physiology of temperature changes with age

According to the National Institute on Aging, hypothermia is a real threat to seniors, with some elderly patients experiencing dangerously low body temperatures even at milder temperatures. This is because it is a common symptom of aging for older adults to have a reduced ability to regulate their body temperature, which explains why do older people get colder easier.

Quick Summary

Age-related physiological changes such as a slower metabolism, decreased fat insulation, and poorer circulation all contribute to increased cold sensitivity in older adults. Certain medical conditions and medications can also amplify this effect, increasing the risk of hypothermia. Understanding these factors is key to managing comfort and health.

Key Points

• Slower Metabolism: The body's internal heat production decreases with age as the metabolic rate slows down.

• Less Insulating Fat: The protective layer of subcutaneous fat thins over time, reducing the body's ability to retain heat.

• Poor Circulation: Reduced elasticity in blood vessels leads to decreased blood flow, especially to the hands and feet, making them feel colder.

• Underlying Medical Conditions: Health issues common in older adults, such as hypothyroidism, anemia, and diabetes, can exacerbate cold sensitivity.

• Less Effective Thermoregulation: The brain's ability to sense and respond to temperature changes becomes less efficient with age.

• Increased Risk of Hypothermia: Due to these factors, older adults are at a higher risk of dangerously low body temperatures, even in moderately cool environments.

• Medication Side Effects: Certain medications can interfere with the body's temperature regulation, contributing to feeling colder.

The core factors behind increased cold sensitivity

Feeling colder as you age is a well-documented phenomenon with several interconnected physiological causes. The body's natural thermostat, the hypothalamus in the brain, becomes less responsive, while the internal furnace—your metabolism—slows down. These changes, combined with a loss of insulating fat and decreased circulatory efficiency, create a perfect storm for increased cold sensitivity. It's a complex process that goes beyond just 'feeling a bit chilly.'

Slower metabolism

Metabolism is the process by which your body converts calories into energy, and a key byproduct of this is heat generation. As people get older, their metabolic rate naturally slows down, meaning less internal heat is produced. This is a fundamental reason why many seniors feel colder more often than their younger counterparts. The decrease in metabolic activity is part of the body's overall aging process, and it directly impacts the body's ability to stay warm.

Reduced subcutaneous fat

Subcutaneous fat, the layer of fat located just beneath the skin, acts as a natural insulator, trapping body heat. With age, this fat layer tends to thin, especially after age 70. This reduction in insulation leaves the body more exposed to external temperatures and makes it harder to retain warmth, making older adults more susceptible to cold. The thinning of the fat layer is a physical change that directly affects the body's thermal defense system.

Poorer blood circulation

Efficient blood circulation is crucial for distributing warmth throughout the body. As people get older, blood vessels can lose elasticity, which leads to decreased blood flow, particularly to the extremities like the hands and feet. When blood flow is reduced, the body prioritizes sending blood to vital organs like the brain and heart, leaving the extremities feeling cold. Conditions such as atherosclerosis, where plaque builds up in the arteries, can also restrict blood flow and worsen this effect.

Medical conditions and medications that impact body temperature

Beyond the natural aging process, various health conditions and medications can further increase an older person's sensitivity to cold. It's important to differentiate between typical age-related changes and underlying medical issues that require attention.

Condition	Effect on Cold Sensitivity	Notes
Hypothyroidism	An underactive thyroid gland produces fewer temperature-controlling hormones, which can leave a person feeling cold all the time.	A blood test can diagnose this, and treatment can help manage symptoms.
Anemia	A lack of red blood cells reduces the amount of oxygen carried to tissues throughout the body, causing the body to divert blood to vital organs and away from extremities.	This results in cold hands and feet.
Diabetes	Can damage nerves in the arms and legs (diabetic neuropathy) and also cause kidney disease or anemia, all of which contribute to cold sensitivity.	Managing blood sugar levels is crucial.
Raynaud's Disease	Causes blood vessels in the fingers and toes to narrow in response to cold or stress, severely limiting blood flow.	The extremities may turn white or blue and feel numb or cold.
Chronic Kidney Disease	When waste products build up in the blood, it can lower core body temperature.	Severe kidney disease can also cause anemia.
Medications	Some prescription drugs, including beta-blockers, sedatives, and certain antidepressants, can interfere with body temperature regulation.	Always discuss medication side effects with a healthcare provider.

Practical steps for managing cold sensitivity

Managing cold sensitivity in older adults involves both environmental adjustments and personal health strategies. Combining these can significantly improve comfort and reduce health risks.

Environmental adjustments

• Maintain a warm indoor temperature: Set the thermostat to a comfortable range, typically between 68 and 78 degrees Fahrenheit for seniors. Ensure heating vents are not blocked by furniture.
• Seal gaps around windows and doors: Use weather stripping or caulk to prevent cold drafts from entering the home.
• Use curtains and blinds effectively: Keep curtains closed at night to insulate windows and retain heat.
• Add moisture to the air: Use a humidifier to help relieve dry air, which can make a person feel colder.

Personal strategies

• Dress in layers: Wearing loose-fitting, layered clothing is an effective way to trap heat. Layers can be added or removed as needed to regulate body temperature.
• Eat and drink warm items: Warm beverages like tea or soup and hearty meals help the body maintain its warmth from the inside out.
• Stay active: Light exercise, such as walking or stretching, can improve circulation and increase body heat.
• Use extra blankets or warming accessories: An extra blanket on a chair or an electric blanket on the bed can provide additional warmth. Just be sure to follow manufacturer instructions for electric blankets.
• Ensure proper footwear: Wearing warm socks and slippers can help with cold extremities caused by poor circulation.

Conclusion

The reason older people get colder easier is not a simple case of feeling the chill, but a result of several age-related physiological changes. A slower metabolism, reduced insulating fat, and decreased circulatory efficiency all play significant roles in diminishing the body's natural ability to produce and retain heat. When combined with potential medical conditions or medication side effects, this can create a heightened sensitivity to cold, increasing the risk of serious health issues like hypothermia. By understanding these underlying factors and implementing proactive strategies for staying warm, older adults can better manage their comfort and protect their health, ensuring a safer and more comfortable lifestyle as they age. Awareness and simple environmental or lifestyle adjustments are key to mitigating the effects of cold sensitivity in the elderly.

Visit the National Institute on Aging for more information on health issues facing older adults

Frequently Asked Questions

Is feeling cold as you get older a normal part of aging?

Yes, it is normal to experience increased cold sensitivity with age. Physiological changes like a slower metabolism, reduced body fat, and less efficient circulation are common and contribute to feeling colder.

Can medications cause an older person to feel colder?

Yes, certain medications, including beta-blockers, sedatives, antidepressants, and some heart rhythm drugs, can interfere with the body's ability to regulate temperature, leading to increased cold sensitivity.

What is the biggest health risk for older people who get cold easily?

The biggest health risk is hypothermia, a dangerous drop in core body temperature. Due to reduced ability to regulate temperature, some older adults can develop hypothermia at much milder temperatures than younger individuals.

What can an older person do immediately to feel warmer?

To feel warmer immediately, an older person can put on more layers of loose-fitting clothing, drink a warm beverage like tea or soup, and move around gently to improve circulation.

Does decreased muscle mass affect an older person's ability to stay warm?

Yes, decreased muscle mass, a condition known as sarcopenia, can contribute to cold sensitivity. Muscle generates heat during activity, so having less muscle reduces the body's capacity to produce heat.

Is poor circulation the only reason for cold hands and feet in older adults?

While poor circulation is a primary cause, other factors can also contribute. Conditions like anemia, diabetes, and Raynaud's disease can also lead to cold hands and feet by restricting blood flow or affecting nerve function.

When should an older person consult a doctor about feeling cold?

If an older person feels persistently cold despite taking precautions, or experiences symptoms like extreme fatigue, confusion, sluggishness, or numbness in extremities, they should consult a healthcare provider to rule out underlying medical conditions.