Feeling colder more often is a common experience as people age, often leading to questions about whether this change is normal or a sign of an underlying problem. This increased sensitivity to lower temperatures is a widespread physiological phenomenon. The body’s ability to generate, distribute, and conserve heat gradually becomes less efficient over time. Understanding these shifts in internal thermal regulation helps explain why a comfortable temperature in youth feels distinctly chilly later on. The phenomenon results from interconnected changes in metabolism, circulatory function, and the central nervous system’s control over temperature.
Declining Basal Metabolic Rate and Heat Production
The primary source of the body’s internal warmth is the heat generated as a byproduct of metabolism. Basal Metabolic Rate (BMR) represents the energy required to sustain life processes while at rest, and this rate naturally slows down with age. This decline means the body is actively producing less heat to maintain its core temperature.
A major factor driving this reduced BMR is sarcopenia, the age-related loss of lean muscle mass. Muscle tissue is significantly more metabolically active than fat tissue, even at rest. As muscle mass decreases, the overall volume of metabolically active tissue shrinks, directly lowering the internal resting heat production.
This physiological change accelerates in later decades. The reduced energy expenditure means fewer calories are burned simply to keep the body running, resulting in a measurable decrease in overall thermal output. Consequently, the body has a smaller internal reserve of warmth to draw upon when exposed to a cool environment.
Changes in Peripheral Circulation and Insulation
The body’s ability to hold onto and distribute warmth changes with age, primarily through alterations in insulation and circulation. The layer of subcutaneous fat beneath the skin acts as the body’s natural insulator, helping to minimize heat loss. With aging, this layer of fat often thins, particularly in the extremities, diminishing the body’s protective barrier against external cold.
The circulatory system also undergoes modifications that impact thermal comfort, specifically in the hands and feet. Peripheral circulation, which moves warm blood from the core to the limbs, becomes less robust. Blood vessels can lose some of their elasticity and may not dilate or constrict as efficiently as they once did.
When exposed to cold, the body prioritizes warming the vital internal organs, resulting in reduced blood flow to the extremities. This less effective distribution of heat means the hands and feet can feel intensely cold, a common manifestation of increased cold sensitivity.
The Shifting Set Point of the Body’s Thermostat
The body’s temperature regulation is managed by the hypothalamus, a small region in the brain that acts as the central thermostat. This system is responsible for maintaining a core temperature within a very narrow, healthy range, and its efficiency declines with age. The hypothalamus controls responses to cold, such as initiating shivering to generate heat and triggering vasoconstriction to conserve it.
With advancing age, the precision and responsiveness of this central control system diminish. The “set point”—the temperature threshold at which the body decides to initiate warming mechanisms—can shift slightly lower. This means an older person may tolerate a cooler core temperature for a longer period before the brain sends signals to shiver or constrict blood vessels.
Furthermore, the physical responses themselves become less potent and slower to engage. The shivering response may be less vigorous or delayed. Similarly, the reaction time for vasoconstriction is often slower, allowing more heat to escape from the skin surface before the blood vessels successfully narrow to conserve warmth.
When Cold Sensitivity Signals Other Issues
While many causes of cold sensitivity are normal age-related changes, a sudden or severe intolerance to cold can sometimes indicate an underlying medical condition. The thyroid gland is responsible for regulating metabolism, and an underactive thyroid, known as hypothyroidism, slows down the body’s metabolic rate, directly reducing heat production.
Anemia, a deficiency in red blood cells or hemoglobin, can also lead to feeling cold because the blood’s ability to transport oxygen and distribute heat throughout the body is compromised. Additionally, conditions like diabetes can cause nerve damage (neuropathy) or poor circulation, making the extremities feel perpetually cold.
Certain medications, such as beta-blockers used for high blood pressure, can interfere with temperature regulation by reducing heart rate and blood flow, which exacerbates cold feelings. If the feeling of cold is new, persistent, or accompanied by other symptoms like fatigue or unexplained weight changes, a consultation with a healthcare provider is warranted to rule out these treatable causes.