Why some people’s hands and feet are icy cold in winter, nutritionist’s warning

Nutritionist Chamili Jannat said that in many cases, some important internal problems, especially vitamin and nutritional deficiencies, may be hidden behind the excessive coldness of hands and feet in winter.

When winter comes, many people complain that their feet are cold even after wearing socks, and their hands are freezing even after wearing a sweater. Especially in the early morning or late at night, their hands and feet feel as cold as ice. Although the winter in Bangladesh is relatively mild, such problems are seen in many people during this time. Some people avoid it, thinking it is a normal reaction to the cold, while others suffer from discomfort for a long time. But did you know that this coldness is not always due to the weather? NGO nutritionist Chamili Jannat told Channel 24 Online in the Rohingya Contest that in many cases, some important internal problems, especially vitamin and nutritional deficiencies, may be hidden behind the excessive coldness of hands and feet in winter.

Why do hands and feet get cold in winter: In winter, the body launches a natural defense system to protect itself. At this time, the body first wants to keep its most important organs, the brain and heart, warm. As a result, the blood vessels in the hands and feet constrict and blood flow decreases there. As a result, the hands and feet feel cold.

This is usually a normal reaction. But if the hands and feet are excessively cold even after wearing socks, gloves or warm clothes, or if this problem continues for a long time, then it is not just a reaction to the cold. Then it may also be an indication of an internal problem or nutritional deficiency in the body, especially when the body cannot control heat properly.

Vitamins that cause hands and feet to feel excessively cold:

Vitamin B12

Usually, the hands and feet feel colder due to a lack of vitamin B12. Vitamin B12 plays an important role in the production of red blood cells. Due to the lack of this vitamin, oxygen transport in the body is not done properly. As a result, anemia occurs and the body's heat control becomes weak. One of the symptoms of this is the feeling of ice cold hands and feet.

Foods rich in vitamin 12: Meat, sea fish, eggs, dairy products, vegetables and fruits.

Folate (Vitamin B9)

Folate also helps in the production of blood cells. Folate deficiency can cause anemia and make the body more sensitive to cold.
Foods rich in folate: spinach, lentils, beans, lemons, oranges, etc.

Iron

Iron is used to make hemoglobin, which carries oxygen to every cell in the body. Lack of iron reduces oxygen transport, so the body cannot stay warm properly. Cold hands and feet are a very common symptom of iron deficiency anemia.
Foods rich in iron: liver, red meat, spinach, lentils.

Vitamin C

Vitamin C does not directly warm the hands and feet, but it is very effective in absorbing iron. When iron is properly absorbed, the risk of anemia is reduced and the body's ability to regulate heat is improved.

Healthy fats

Healthy fats act as natural insulation for the body, which helps retain heat inside the body. It creates a protective layer under the skin, so that the effects of cold cannot easily enter the body. In addition, healthy fats play a role in maintaining the body's hormone secretion and cell function, which strengthens the heat control system. Eating foods like nuts, olive oil, fish, and avocado regularly can keep the body relatively warm in winter.

Diet plan to reduce cold hands and feet in winter: Nutritionist Chamili Jannat says that you can make changes to your diet to reduce cold hands and feet on winter days. These include:

Protein-rich foods: Helps produce heat in the body
Iron-rich foods: Reduces anemia
B-vitamins (B12 and B9): Increases blood cell and nerve function
Vitamin C: Helps absorb iron
Healthy fats: Helps retain body heat
When to see a doctor: Nutritionist Chamili Jannat says that it is not always normal to think that cold hands and feet on winter days are normal. In some cases, you should go to the doctor. If your hands and feet are excessively cold and for a long time, consult a doctor. In addition, it is often seen that cold hands and feet are accompanied by fatigue, muscle weakness, or mild neurological problems. In this case, you should go to the doctor without waiting.

Although cold hands and feet in winter often seem normal, it is not always right to ignore it. Because it is not only the effect of the weather, but also an indication of nutritional deficiencies or circulatory problems within the body. In particular, the lack of some important nutrients, including vitamin B12, folate, and iron, weakens the body's heat control system.

A balanced diet, intake of essential vitamins and minerals, and a little awareness in lifestyle help reduce this problem in many cases. However, if your hands and feet are excessively cold even in winter and are accompanied by fatigue, weakness, or other physical symptoms, it is wise to consult a doctor without delay. Remember, small signals from the body often become an early warning sign of a big problem.