Circulation

Cold hands and feet: why they happen, and when to get them checked.

Most of the time, cold hands and feet are your body doing its job in the cold. Here’s what the British Heart Foundation and the NHS say is normal, what can be behind it when it isn’t, and the signs that mean it’s time to see a GP.

NK Medically reviewed by Dr Nouman Kazmi, MBBS FCPS ·8 min read

Key Takeaways

In the cold, your blood vessels narrow and your body keeps blood flowing to your vital organs first. Your hands and feet get less, so they cool down. The BHF calls this a normal response.
When it doesn’t let up, heart and circulation conditions can be behind it, including high or low blood pressure, peripheral arterial disease and heart failure.
Thyroid problems, diabetes, anaemia, anxiety and stress can cause it too, and a GP can check several of those with a blood test.
Raynaud’s, where fingers and toes change colour in the cold or when you’re stressed, is common and does not usually cause severe problems.
See a GP if your hands or feet stay cold even in warm surroundings and the skin looks pale, blue or blotchy, or you have tingling, numbness, pain or ulcers on your legs.

In This Article

Why your hands and feet go cold
When the heart and circulation are involved
Thyroid, diabetes, anaemia and stress
Raynaud’s and chilblains
What helps
When to see a GP
Frequently asked questions
The bottom line

Why your hands and feet go cold

Cold fingers on a January morning are mostly your body putting its heat where it matters most. Your fingers are simply not first in line.

The BHF explains it like this. In cold weather your blood vessels constrict, which is called vasoconstriction, and that makes your blood pressure and heart rate rise, so your heart has to work harder. Your body makes sure blood reaches your vital organs, such as your brain, lungs and kidneys, first. That can leave your hands and feet feeling chilly, looking pale or bluish, and feeling numb and tingly.

That’s also why your body can feel warm while your feet stay cold. The core gets priority on purpose. The BHF adds that if your heart isn’t working as well as it should, or you have poor circulation, your hands and feet may feel even colder than usual. Getting cold is expected. Staying cold in a warm room, with no good reason for it, is the part worth paying attention to.

Up to 10 million

people in the UK may be affected by Raynaud’s, according to the charity Scleroderma and Raynaud’s UK, as quoted by the BHF. If your fingers go white in the cold, you’re far from the only one, and it’s worth knowing the name.

When the heart and circulation are involved

The BHF lists several heart and circulatory conditions that can cause cold hands and feet that don’t go away:

high blood pressure
low blood pressure
peripheral arterial disease, which restricts blood flow to the legs and feet
some medicines
heart failure

The common thread is the blood vessels. The BHF says heart and circulatory diseases, and risk factors for them such as high blood pressure, affect the vessels and make them narrower and stiffer. Blood then has a harder job reaching the parts of you furthest from your heart, which are your hands, legs and feet.

Peripheral arterial disease

The NHS describes peripheral arterial disease (PAD) as a common condition where fatty deposits build up in the arteries and restrict the blood supply to the leg muscles. Many people with it have no symptoms. Some get a painful ache in their legs when they walk, which usually goes after a few minutes’ rest.

Other signs the NHS lists include hair loss on your legs and feet, numbness or weakness in the legs, brittle toenails that grow slowly, sores on your feet and legs that don’t heal, skin on your legs turning paler than usual or blue, and shiny skin. The NHS notes that many people put recurring leg pain when walking down to growing older. It says to see a GP about it, because an otherwise healthy person shouldn’t get leg pain.

The check is a familiar one. The NHS says a GP will usually compare the blood pressure in your arm with the blood pressure at your ankle, and a difference between the two may point to PAD.

Where blood pressure fits

High blood pressure is on the BHF’s list, and the BHF says it can damage artery walls and put them under strain, which raises the risk of fatty build-up and PAD. It’s tempting to read that the other way round and take cold feet as a sign your blood pressure is high. They aren’t a reliable one. The NHS says high blood pressure does not usually cause any symptoms, and that many people have it without realising.

So the only way to know is a reading. The NHS says to get your blood pressure checked at a pharmacy or GP surgery if you’re 40 or over and haven’t had it checked for more than 5 years, and many pharmacies offer the check free to people over 40. If a check suggests your blood pressure might be high, the NHS says you may be asked to use a monitor at home regularly over the next few days. One reading only tells you about one moment. Our guide to measuring blood pressure correctly at home covers the technique.

Thyroid, diabetes, anaemia and stress

Not every cause starts in the heart. The BHF says thyroid problems, diabetes, anaemia and even anxiety or stress can also cause cold hands and feet.

An underactive thyroid. The NHS lists feeling cold more than usual among the common symptoms, together with feeling extremely tired, putting on weight, constipation, difficulty concentrating and low mood. The symptoms usually develop slowly and can be easy to miss. A GP may use blood tests that measure thyroid-stimulating hormone and thyroxine.

Diabetes. The BHF explains that high sugar levels in your blood can damage your blood vessels over time, which can narrow them. The NHS adds that foot problems can be more serious if you have diabetes, so cold, numb or sore feet are worth mentioning at your next check rather than putting up with.

Anaemia. Iron deficiency anaemia is the most common type, according to the NHS, and it brings tiredness, shortness of breath and paler skin than usual. A GP checks with a full blood count, a test that also picks up other types such as vitamin B12 or folate deficiency anaemia.

Anxiety and stress. The BHF puts anxiety and stress on the same list as the physical causes. The NHS says fingers and toes can change colour with Raynaud’s when you’re anxious or stressed, not only when you’re cold.

Raynaud’s and chilblains

The NHS describes Raynaud’s as a condition where your blood stops flowing properly to your fingers and toes. It’s common, and it does not usually cause severe problems. The BHF explains that the small blood vessels in the fingers and toes are oversensitive to changes in temperature, and that the exact cause is unknown.

When you’re cold, anxious or stressed, your fingers and toes may change colour. According to the NHS, the skin may turn white or lighter as blood flow is restricted, sometimes blue, and red as the blood comes back. On brown or black skin the fingertips may just look paler. You might also get pain, numbness or pins and needles, and some people find their ears, nose or lips are affected. An attack can last from a few minutes to a few hours.

The NHS says Raynaud’s is sometimes caused by another health condition, by taking certain medicines, or by working with vibrating tools for a long time. That’s why some of its reasons to see a GP (below) are about ruling other things out.

Raynaud’s or chilblains?

Chilblains are small, itchy patches that turn up a few hours after you’ve been in the cold, mostly on fingers and toes. The skin can itch or feel like it’s burning, and may go red or purple. The NHS says they usually clear up on their own in 2 to 3 weeks.

What helps

None of this is exotic. The BHF and the NHS agree on a short list, and most of it is about keeping warm steadily rather than warming up fast.

Wear gloves and thick socks, and keep your home warm. The NHS also suggests avoiding sudden changes in temperature if you have Raynaud’s.
Don’t put your hands or feet straight on a radiator. If they’re numb, the BHF points out, you may not notice them getting too hot and could burn your skin. If you run a bath to warm up, keep it warm rather than hot, and get in slowly.
Keep moving. Walking, swimming and gardening all count. The BHF points to the NHS recommendation of 150 minutes of moderate exercise a week, and suggests wriggling your toes or rotating your ankles if you’ve been sitting for a long time.
Loosen up. The BHF says tight trousers and shoes can restrict blood flow, and suggests loose, comfortable clothes and footwear that fits properly.
Don’t smoke, and watch the caffeine. The BHF says cigarettes contain chemicals that damage your blood vessels. The NHS says too much caffeine, which is in tea, coffee, cola and chocolate, may trigger Raynaud’s.
Look after stress. The NHS suggests breathing exercises or yoga, and the BHF says managing stress matters especially if you have Raynaud’s.

Dry brushing gets recommended for circulation fairly often. The BHF notes there haven’t been any clinical trials or studies on it, and that it can irritate skin that’s already fragile. Gloves, for all their lack of glamour, have a better record.

When to see a GP

For Raynaud’s, the NHS says to see a GP if:

your symptoms are very bad or getting worse
it’s affecting your daily life
your symptoms are only on one side of your body
you also have joint pain, skin rashes or muscle weakness
you’re over 30 and getting symptoms for the first time

See a GP too if you keep getting leg pain when you exercise. The NHS says to contact a GP immediately, or call 111 if you can’t, if you have a severe burning pain in your legs and feet that carries on even when you’re resting, or the skin on your toes or lower legs goes cold and numb and turns red and then black.

Bring notes, not just a feeling. Before the appointment, jot down when it happens, whether it’s one side or both, what colour the skin goes, and whether walking brings on leg pain. If you have a cuff, add a morning blood pressure reading each day. The Matter BP Tracker keeps that part for you, so a GP can see the trend over weeks rather than a single number.

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Frequently asked questions

Why are my hands and feet always cold?

In cold weather it’s usually normal. Your blood vessels narrow and your body sends blood to your vital organs first, which leaves your hands and feet chilly. If they stay cold even in warm surroundings, the BHF lists heart and circulation conditions such as high or low blood pressure, peripheral arterial disease and heart failure among the possible causes, along with thyroid problems, diabetes, anaemia, anxiety and stress. A GP can help work out which.

Why is my body warm but my hands and feet are cold?

Because your body protects its core first. The BHF explains that in the cold your blood vessels constrict and your body makes sure blood reaches your brain, lungs and kidneys before your hands and feet. So a warm body with cold feet is often just that system at work.

When should I worry about cold hands and feet?

The BHF says to speak to your GP if your hands or feet stay cold even in warm surroundings and your skin looks pale, blue or blotchy, or if you feel tingling, numbness or pain, or see ulcers on your legs. The NHS says to contact a GP immediately, or call 111, if you have a severe burning pain in your legs and feet that carries on when you rest, or the skin on your toes goes cold and numb and turns red and then black.

What deficiency causes cold hands and feet?

The BHF lists anaemia among the causes. Iron deficiency anaemia is the most common type, according to the NHS, and a GP checks for it with a blood test called a full blood count, which also picks up vitamin B12 or folate deficiency anaemia. An underactive thyroid is another cause worth ruling out: the NHS lists feeling cold more than usual among its symptoms.

Can high blood pressure cause cold hands and feet?

The BHF lists high blood pressure among the conditions that can cause persistent cold hands and feet. That doesn’t make cold hands a useful test for it. The NHS says high blood pressure does not usually cause any symptoms, and the only way to find out is to have it measured.

Is Raynaud’s linked to heart problems?

The NHS describes Raynaud’s as common and says it does not usually cause severe problems. The BHF explains that it happens because the small blood vessels in the fingers and toes are oversensitive to temperature. The NHS says it can sometimes be a sign of another condition, so see a GP if it’s getting worse, affects only one side of your body, comes with joint pain, rashes or muscle weakness, or starts for the first time after the age of 30.

How can I warm up cold feet in bed?

Thick socks and a warm room are the safe basics. The BHF advises against putting numb hands or feet straight onto a heat source such as a radiator or hot water bottle, because you may not notice them getting too hot. If you often doze off sitting up, it suggests lying down in bed instead, so blood doesn’t pool in your legs.

What drink is good for blood circulation?

Water is the one the BHF starts with: around half of your blood is water, and not drinking enough can leave you with less blood that may be thicker. The UK Eatwell Guide suggests six to eight glasses of water or other fluids a day. If you have heart failure, the BHF says to check with your doctor first, as you may need to drink less.

The bottom line

Cold hands and feet in cold weather are usually your body looking after its core, and gloves, socks and steady warmth do most of the work. The time to look further is when they stay cold in a warm room, change colour, go numb or come with leg pain. Your blood pressure is worth knowing either way, and only a reading will tell you what it is.

Continue Learning

References

British Heart Foundation. When should I worry about cold hands and feet in winter? Regina Giblin, Cardiac Nurse. Published 10 September 2025. Available at: bhf.org.uk
British Heart Foundation. Have cold hands and feet? Here are 5 tips to improve circulation. Published 19 July 2024. Available at: bhf.org.uk
NHS. Raynaud’s. Page last reviewed 20 July 2023. Available at: nhs.uk
NHS. Peripheral arterial disease (PAD). Page last reviewed 10 April 2026. Available at: nhs.uk
NHS. High blood pressure (hypertension). Page last reviewed 19 July 2024. Available at: nhs.uk
NHS. Underactive thyroid (hypothyroidism): symptoms. Page last reviewed 28 April 2025. Available at: nhs.uk
NHS. Iron deficiency anaemia. Page last reviewed 26 January 2024. Available at: nhs.uk
NHS. Chilblains. Page last reviewed 22 April 2026. Available at: nhs.uk

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