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Having Cold Hands And Feet Can Mean More Serious Health Problems Than Just Bad Circulation

Having Cold Hands And Feet Can Mean More Serious Health Problems Than Just Bad Circulation

It is that time of year when people typically begin to feel the cold, particularly in extremities such as their hands and feet.

While some will cite adverse weather or fluctuations in the bodies temperature as the triggers for this, however, there are other potential causes that are far more serious in their nature, like the ones explained below.

1. Poor Circulation

When people ask ‘why are my hands and feet always cold’, one of the most common answers in poor circulation. This can occur as a result of a sedentary lifestyle and excess smoking, which causes blood vessels to constrict and this reduces the flow of blood to the extremities.

2. Raynaud’s Disease

Despite its relatively obscure nature, Raynaud’s Disease affects 10 million people in the UK alone, with 90% of these being female.

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This condition causes blood vessels in the hands and feet to react negatively to cold temperatures or stress, as blood vessels taper and limit the blood supply throughout the body. Another symptom of this may be pale or dusky coloured digits on your hands and feet.

3. Anemia

Anemia is another condition that causes extreme, pale skin fatigue, along with cold hands and feet. This often occurs as a result of iron deficiency, which is usually diet-related and restricts the flow of oxygen to your blood cells, organs and tissue.

Subsequently, blood flow subsides and your extremities become colder, and anemia can often lead to Raynaud’s Disease if it is not diagnosed.

4. Diabetes

Diabetes can also be a core trigger for cold hands and feet, as a combination of poor circulation and high blood pressure make it difficult for blood to reach your extremities.

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This can be managed when diagnosed, but if not, your symptoms will get progressively worse over time.

Why Are My Hands and Feet Always Cold, and What Can I Do About It?

Remember, it is perfectly normal for your extremities to be cold during the winter, but constant or persistent discomfort may highlight a wider health issue. The triggers for cold extremities are extremely diverse in their nature, however, while they are also complex and potentially debilitating.

This means that it is always advisable to seek out medical consultation if the issue persists for months and beyond the season of winter, in order to determine the precise cause and a viable course of action.

In the meantime, here are some steps that you can take to manage your symptoms and keep your extremities as warm as possible:

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1. Increase your Consumption of Omega 3

During studies of those who suffer with Raynaud’s Disease, it was discovered that fish oil supplements helped to improve blood flow to the extremities. By increasing your intake of Omega-3 and eating at least two fish dishes each week (one of which should be oily), you can keep your hands and feet warmer over a sustained period of time.

If you are a vegetarian you should look to eat Omega-3 enriched eggs, while vegans can consume foods rich in alpha linolenic acid such as soy, tofu and walnuts.

2. Wear Protective Gloves and Socks

While this may sound obvious, wearing protective gloves and socks can help to keep your hands and feet warm whatever the weather.

Remember, hands and feet are subject to conductive cooling at all times, while the latter often sweat and this can eradicate heat at a rate of 25%. So, protective and moisture resistant gloves and socks help to retain heat and keep your hands and feet warm.

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3. Stop Smoking and Live a More Active Lifestyle

We have already discussed how smoking restricts blood vessels and prevents the flow of blood to the extremities, so looking to cut back on your nicotine intake (or eliminate it entirely) can help your body to regulate the temperature of your hands and feet.

Living a more active lifestyle also helps, however, as this offsets the risks posed by ‘sitting disease’ (where excess levels of inactivity can trigger heart disease, diabetes and extremely cold extremities. Women are particularly vulnerable to this, but a regular and sustainable exercise regime can help to avoid such conditions.

4. A Healthy Supply of Iron in Your Diet

By ensuring that you have a healthy supply of iron in your diet, you can minimise the risk of cold extremities by restricting your chances of contracting anemia and Raynaud’s Disease.

Both men and women need to consume 10 mg or iron on a daily basis to remain healthy, although females who are pregnant may need to take up to 30 mg. Iron can be found in green vegetables such as broccoli, spinach and Swiss Chard, along with soybeans, lentils and sesame seeds.

Hopefully, these steps will help you to cope with the issues posed by cold extremities. If the problem persists, however, be sure to seek out expert medical opinion so you need never again ask yourself ‘why are my hands and feet always cold?’

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Last Updated on July 10, 2020

How to Take Control of Your Life with Better Boundaries

How to Take Control of Your Life with Better Boundaries

We all have them—those hurtful, frustrating, offensive, manipulative people in our lives. No matter how hard we try to surround ourselves with positive and kind people, there will always be those who will disrespect, insult, berate, and misuse you if we allow them to.

We may, for a variety of reasons, not be able to avoid them, but we can determine how we interact with them and how we allow them to interact with us.

So, how to take control of your life and stop being pushed around?

Learning to set clear firm boundaries with the people in our lives at work and in our personal lives is the best way to protect ourselves from the negative effects of this kind of behavior.

What Boundaries Are (And What They’re Not)

Boundaries are limits

—they are not threats or ultimatums. Boundaries inform or teach. They are not a form of punishment.

Boundaries are firm lines—determined by you—which cannot be crossed by those around you. They are guidelines for how you will allow others to treat you and what kind of behaviors you will expect.

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Healthy personal boundaries help protect you from physical or emotional pain. You may also need to set firm boundaries at work to ensure you and your time are not disrespected. Don’t allow others to take advantage of your kindness and generosity.

Clear boundaries communicate to others that you demand respect and consideration—that you are willing to stand up for yourself and that you will not be a doormat for anyone. They are a “no trespassing” sign that makes it very clear when a line has been crossed and that there will be consequences for doing so.

Boundaries are not set with the intention of changing other people. They may change how people interact with you, but they are more about enforcing your needs than attempting to change the general behavior and attitude of others.

How to Establish Boundaries and Take Control of Your Life

Here are some ways that you can establish boundaries and take control of your life.

1. Self-Awareness Comes First

Before you can establish boundaries with others, you first need to understand what your needs are.

You are entitled to respect. You have the right to protect yourself from inappropriate or offensive behavior. Setting boundaries is a way of honoring your needs.

To set appropriate boundaries, you need to be clear about what healthy behaviors look like—what healthy relationships look like.

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You first have to become more aware of your feelings and honest with yourself about your expectations and what you feel is appropriate behavior:

  • Where do you need to establish better boundaries?
  • When do you feel disrespected?
  • When do you feel violated, frustrated, or angered by the behavior of others?
  • In what situations do you feel you are being mistreated or taken advantage of?
  • When do you want to be alone?
  • How much space do you need?

You need to honor your own needs and boundaries before you can expect others to honor them. This allows you to take control of your life.

2. Clear Communication Is Essential

Inform others clearly and directly what your expectations are. It is essential to have clear communication if you want others to respect your boundaries. Explain in an honest and respectful tone what you find offensive or unacceptable.

Many people simply aren’t aware that they are behaving inappropriately. They may never have been taught proper manners or consideration for others.

3. Be Specific but Don’t Blame

Taking a blaming or punishing attitude automatically puts people on the defensive. People will not listen when they feel attacked. It’s part of human nature.

That said, you do not need to overexplain or defend yourself. Boundaries are not open to compromise.

Sample language:

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  • “You may not…yell or raise your voice to me…”
  • “I need…to be treated with respect…”
  • “It’s not okay when…you take things from my desk without asking…”
  • “I won’t…do your work…cover for you anymore…”
  • “It’s not acceptable when…you ridicule or insult me…”
  • “I am uncomfortable when…you use offensive language”
  • “I will no longer be able to…lend you money…”

Being able to communicate these without sounding accusatory is essential if you want others to respect your boundaries so you can take control of your life.

4. Consequences Are Often Necessary

Determine what the appropriate consequences will be when boundaries are crossed. If it’s appropriate, be clear about those consequences upfront when communicating those boundaries to others.

Follow through. People won’t respect your boundaries if you don’t enforce them.

Standing our ground and forcing consequences doesn’t come easily to us. We want to be nice. We want people to like us, but we shouldn’t have to trade our self-respect to gain friends or to achieve success.

We may be tempted to let minor disrespect slide to avoid conflict, but as the familiar saying goes, “if you give people an inch, they’ll take a mile.”

It’s much easier to address offensive or inappropriate behavior now than to wait until that behavior has gotten completely out of hand.

It’s also important to remember that positive reinforcement is even more powerful than negative consequences. When people do alter the way they treat you, acknowledge it. Let people know that you notice and appreciate their efforts.

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Final Thoughts

Respect is always a valid reason for setting a boundary. Don’t defend yourself or your needs. Boundaries are often necessary to protect your time, your space, and your feelings. And these are essential if you want to take control of your life.

Start with the easiest boundaries first. Setting boundaries is a skill that needs to be practiced. Enlist support from others if necessary. Inform people immediately when they have crossed the line.

Don’t wait. Communicate politely and directly. Be clear about the consequences and follow them through.

The better you become at setting your own boundaries, the better you become at recognizing and respecting the boundaries of others.

Remember that establishing boundaries is your right. You are entitled to respect. You can’t control how other people behave, but you do have control over the way you allow people to treat you.

Learning to set boundaries is not always easy, but with time, it will become more comfortable. You may eventually find that boundaries become automatic and you no longer need to consciously set them.

They will simply become a natural extension of your self-respect.

Featured photo credit: Thomas Kelley via unsplash.com

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