When temperatures drop, it's normal to experience cold feet and hands. But something else may be happening if you're constantly trying to warm up or noticing that your toes go numb even when it's quite warm outside. Cold feet could be a sign of diabetes or other underlying conditions. To help you better understand why you're experiencing cold feet and how cold feet are linked to diabetes, we've put together the following guide.
The Relationship Between Diabetes and Cold Feet
Cold feet are a fairly common complication of diabetes, but why? Type 1 diabetes and type 2 diabetes can both result in high blood sugar levels. Over time, prolonged high blood sugar can damage the vessels in your legs and feet, arms and hands, and the rest of your body. This can result in circulation issues and increase your risk of complications that lead to cold feet. Diabetes can also increase your risk for slightly higher blood viscosity (the thickness of your blood) than normal, which may slow blood flow and exacerbate the circulation problems discussed above.
What Else Causes Cold Hands and Feet?
Although cold feet are common in people with diabetes, several other conditions may be the culprit. Some of these underlying conditions can be a complication of living with diabetes, but they can also happen in individuals without diabetes. Still, it's important to understand how they can affect you and what to do if you experience symptoms. Some of the most notable include:
Hypothyroidism
Hypothyroidism occurs when the thyroid gland doesn't produce enough hormones. This can lead to a slower metabolism and poor circulation. Slower metabolisms are generally associated with less heat production, while poor circulation can make hands and feet cold to the touch. If you have hypothyroidism, you may also experience one or more symptoms, such as:
- Weight gain
- Dry skin and hair
- Fatigue
- Muscles weakness
- Joint pain
- Slowed heart rate
- Depression
- Constipation
Luckily, treatment options can improve your overall body temperature and hormone production. Your doctor may recommend hormone replacement therapy and healthier lifestyle habits.
Peripheral Neuropathy
Peripheral neuropathy occurs when the nerves outside the brain and spinal cord are damaged. This nerve damage can disrupt the delivery of certain sensory information, causing your body to misinterpret temperature signals. It's also often associated with numbness or tingling in the feet and hands.
Several things can cause peripheral neuropathy to occur. One of the most common causes is untreated or improperly managed diabetes. However, there are several other reasons it can occur. Some people experience peripheral neuropathy after an injury, from taking certain medications, or even from a lack of vitamins. Alcoholism, bone marrow disorders, underactive thyroid, and certain autoimmune diseases like rheumatoid arthritis can also contribute to peripheral neuropathy.
Peripheral Artery Disease (PAD)
Peripheral artery disease (PAD) is a circulatory problem in which narrowed blood vessels throughout your body reduce blood flow to your limbs. When you develop PAD, your extremities don't receive enough blood flow to keep up with demand. This poor circulation can make your hands and feet feel cold and even contribute to leg pain when walking.
Although diabetes increases your risk for arterial disease, conditions like high cholesterol and high blood pressure can also lead to its onset. Age is another risk factor for PAD, so it's important to see a doctor right away if you experience any symptoms of poor circulation. Other causes include a family history of cardiovascular disease, smoking, and obesity.
Raynaud's Syndrome
Raynaud's syndrome, also known as Raynaud's disease or Raynaud's phenomenon, is a condition that affects blood flow to certain parts of the body, usually the fingers and toes. It occurs when small blood vessels in these areas constrict excessively in response to cold temperatures or stress, leading to limited blood flow. Depending on the severity of the condition, you may experience color changes to your fingers and toes due to a lack of blood flow and oxygen.
If you're unable to improve blood flow and regain color, it's important to call your doctor. If your fingers or toes are blue for prolonged periods or start to turn black, seek medical attention.
Stress
Another surprising cause of cold feet and hands is stress. When you experience stress, your body goes into fight-or-flight mode, releasing cortisol and adrenaline. These hormones can narrow the blood vessels and cause poor circulation in your extremities as blood is redirected to your vital organs. Chronic periods of stress can result in chronic vasoconstriction, which may be an explanation for why your feet are always cold.
Anemia
When you're anemic, your body isn't making enough red blood cells, or they're unable to properly carry oxygen through the body at a quick enough rate. This can result in several symptoms, including dizziness, bruising, and cold feet or hands. While several things help prevent anemia, seeing your doctor is important to get a proper diagnosis. Anemia can sometimes occur as a symptom of another underlying cause, which will need treatment.
How to Improve Circulation and Keep Your Feet Warm
If you have diabetes and are experiencing cold feet, here are some effective strategies to improve circulation and maintain warmth:
Wear an Extra Pair of Socks
If your feet are still cold, try wearing wool socks or an extra pair of normal socks. You may also want to talk to your doctor about compression socks. Compression socks apply gentle pressure to the legs, helping blood return to the heart and reducing swelling. This, in turn, can help improve blood flow in the legs and feet. However, no one should use compression socks without your doctor’s approval, professional sizing, and instructions on how to wear them properly.
Avoid Constricting Footwear
Shoes that are too tight can also restrict blood flow and increase the risk of pressure wounds. Instead, work with your podiatrist to find comfortable, breathable shoes that help improve blood flow to the feet throughout the day.
Add Plenty of Layers Around Your Torso
Keeping your core warm helps maintain overall body temperature, especially during colder months. When your core is warm, your body can more effectively send blood to the extremities.
Keep Your Feet Elevated When You're Sitting
A sedentary lifestyle may also contribute to your body's inability to circulate blood. So, if you spend a lot of time at your desk or sitting at home, try elevating your feet whenever possible. Use a footrest or pillows to keep your feet raised while sitting, reducing pressure on the blood vessels in your legs. This makes it easier for blood to get to the heart, which improves overall flow.
Quit Smoking and Avoid Nicotine
Smoking and nicotine use can constrict blood vessels and impair circulation. It's one of the most impactful ways to prevent inefficient circulation and complications. Quitting smoking and avoiding nicotine products can significantly improve blood flow and reduce the risk of complications, especially if you're living with diabetes.
Reduce Your Caffeine Intake
Caffeine can also constrict blood vessels, reducing blood flow. Limiting your intake of caffeinated beverages can help maintain better circulation, but you don't necessarily have to give it up completely. Try cutting back to one cup in the morning or half-caff to support a healthy circulatory system.
Exercise Regularly
Regular physical activity promotes healthy circulation and is a great tool for managing diabetes. You don't have to become an Olympic athlete; even walking or swimming makes a difference. Talk to your doctor before starting any new regimen to ensure you're safe and healthy enough for a certain activity.
Eat a Heart Healthy Diet
A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats supports cardiovascular health. Reducing saturated fats, trans fats, and cholesterol can also help prevent arterial plaque buildup and improve overall diabetes management. Several diets can help you manage diabetes and improve circulation, so it may be beneficial to discuss your options with your diabetes specialist.
Manage Underlying Conditions
If you have conditions like high blood pressure or high cholesterol, managing them with medication and lifestyle changes is crucial. This can help contribute to a healthier diabetes management plan and reduce your risk of complications like heart disease and stroke.
Stay Diligent About Diabetes Management
Finally, keeping your blood sugar levels within the target range is essential for long-term health and reduced risk of complications. Doing so will help improve your circulation and may alleviate other symptoms associated with cold feet. If you're struggling with your current diabetes management plan, don't hesitate to talk to your doctor. You can make lifestyle changes in several ways without sacrificing the things you love the most.
Byram Healthcare offers a range of products for managing diabetes and reducing the risk of complications like poor circulation. We also offer several educational resources to help you follow your management plan and build healthier habits.
