5 Common Causes of Feeling Cold in Older Adults and How to Fix Them

As we age, many changes occur in our bodies that can affect our overall health and comfort. One common complaint among older adults is feeling colder than they used to. This sensation of increased cold sensitivity can be due to a variety of factors. In this comprehensive article, we'll explore the top five reasons you might feel colder as you age and provide practical solutions to help you stay warm and comfortable.

Reason 1: Decreased Metabolic Rate

Understanding Metabolic Rate

Your metabolic rate is the speed at which your body converts food into energy. As we age, our metabolic rate naturally decreases, meaning our bodies burn fewer calories at rest. This decline can lead to a reduction in body heat production, making older adults feel colder.

Why It Happens

Several factors contribute to a slower metabolic rate with age:

Loss of Muscle Mass: Muscle tissue burns more calories than fat tissue, even at rest. As we age, we tend to lose muscle mass (a process known as sarcopenia), which can slow down our metabolism.

Hormonal Changes: Hormones like thyroid hormones play a crucial role in regulating metabolism. As we age, changes in hormone levels can contribute to a slower metabolic rate.

What to Do About It

To combat a decreasing metabolic rate, consider the following strategies:

Strength Training: Engage in regular strength training exercises to build and maintain muscle mass. This can help boost your metabolism and increase body heat production.

Healthy Diet: Eat a balanced diet rich in proteins, healthy fats, and complex carbohydrates. Avoid skipping meals to keep your metabolism active.

Stay Active: Incorporate physical activity into your daily routine. Even light activities like walking can help maintain your metabolic rate.

Reason 2: Thinner Skin

Understanding Skin Changes

As we age, our skin undergoes several changes. It becomes thinner, loses fat, and has less blood circulation. These changes can make it harder for our bodies to retain heat, leading to a sensation of feeling colder.

Why It Happens

Collagen Loss: Collagen is a protein that provides structure and elasticity to the skin. With age, collagen production decreases, causing the skin to thin.

Reduced Fat Layer: The subcutaneous fat layer, which helps insulate the body, diminishes with age.

What to Do About It

To address thinner skin and its effects on body temperature:

Moisturize: Use a good moisturizer to keep your skin hydrated and protect it from harsh weather conditions.

Dress Warmly: Wear layers of clothing to trap body heat. Opt for thermal wear in colder months.

Stay Hydrated: Drink plenty of water to maintain skin elasticity and overall health.

Reason 3: Poor Circulation

Understanding Circulation Issues

As we age, our blood vessels can become less elastic, and the walls of arteries may thicken. This can lead to poor circulation, particularly in the extremities (hands and feet), making us feel colder.

Why It Happens

Atherosclerosis: The buildup of plaque in the arteries can restrict blood flow.

Decreased Heart Efficiency: The heart may not pump blood as efficiently as it once did, leading to reduced circulation.

What to Do About It

Improving circulation can help you feel warmer:

Exercise Regularly: Physical activity helps improve cardiovascular health and promotes better blood flow.

Stay Warm: Use warm socks and gloves to keep your extremities warm.

Healthy Diet: Eat foods rich in omega-3 fatty acids, such as fish, flaxseeds, and walnuts, to support cardiovascular health.

Avoid Smoking: Smoking can constrict blood vessels and impair circulation. If you smoke, seek help to quit.

Reason 4: Hormonal Changes

Understanding Hormonal Changes

Hormones play a vital role in regulating body temperature. With age, hormonal changes, particularly in women undergoing menopause, can affect body temperature regulation.

Why It Happens

Menopause: Women experience a significant drop in estrogen levels during menopause, which can lead to temperature regulation issues, including hot flashes and chills.

Thyroid Function: An underactive thyroid (hypothyroidism) is more common in older adults and can lead to a feeling of being cold.

What to Do About It

Managing hormonal changes can help regulate body temperature:

Consult a Doctor: If you suspect hormonal imbalances, seek medical advice. Hormone replacement therapy (HRT) may be an option for some women.

Thyroid Check: Have your thyroid function tested regularly and take prescribed medication if necessary.

Stay Active: Regular exercise can help balance hormone levels.

Reason 5: Reduced Ability to Sense Temperature

Understanding Sensory Changes

Our ability to sense temperature changes can diminish with age. This means that older adults might not realize they are getting cold until it becomes more severe.

Why It Happens

Nerve Damage: Age-related nerve damage can affect the sensory receptors in the skin that detect temperature.

Brain Function: Changes in brain function can also affect how we perceive temperature.

What to Do About It

To cope with reduced temperature sensitivity:

Monitor Temperature: Use a thermometer to keep track of room temperature and ensure it stays at a comfortable level.

Set Reminders: Set reminders to check if you are feeling cold and take action if necessary.

Use Heating Aids: Electric blankets, heating pads, and space heaters can help maintain a comfortable temperature.

Conclusion

Feeling colder with age is a common experience, but understanding the reasons behind it can help you take proactive steps to stay warm and comfortable. By addressing metabolic rate, skin health, circulation, hormonal changes, and temperature sensitivity, you can improve your overall well-being and enjoy a better quality of life.