Feeling Cold in Winter? Your Diet Could Be the Real Reason and Here’s How to Fix It

If winter makes you shiver endlessly while others seem perfectly comfortable, the problem may not lie in the temperature alone. Health experts say persistent cold sensitivity is often linked to diet and nutrition rather than weather conditions. When the body does not receive enough calories or essential nutrients, its ability to generate and retain heat weakens, leaving you feeling unusually cold even indoors.

How the Body Produces Warmth

The human body maintains its temperature by burning calories and sustaining a healthy metabolic rate. Every time you eat, digestion itself produces heat, a process known as diet-induced thermogenesis. Muscles also play a crucial role in heat generation, especially when they are adequately nourished.

When calorie intake is consistently low, the body enters energy-conservation mode. One of the first functions to be scaled back is heat production. This is why people who skip meals, follow very restrictive diets, or consume too few calories often feel colder than others.

Doctors note that aggressive dieting during winter can significantly slow metabolism, making it harder for the body to regulate temperature effectively.

Why Protein and Healthy Fats Matter

Protein is essential for maintaining muscle mass, which directly influences how much heat your body can generate. Diets lacking sufficient protein reduce muscle efficiency, weakening internal warmth production.

Healthy fats are equally important. They provide long-lasting energy and act as natural insulation for the body. Extremely low-fat diets can strip the body of this protective buffer, making you more vulnerable to cold.

A balanced winter diet should include:

• Protein sources such as lentils, eggs, dairy, fish, or lean meats

• Healthy fats from nuts, seeds, ghee, olive oil, or mustard oil

• Complex carbohydrates like whole grains for sustained energy

Together, these nutrients support thermogenesis and keep metabolism stable.

Hidden Deficiencies That Make You Feel Colder

Feeling cold all the time can also be an early warning sign of nutrient deficiencies. Iron deficiency reduces oxygen transport in the blood, limiting energy production in tissues. This often results in cold hands, cold feet, fatigue, and weakness.

Deficiencies in vitamin B12 and iodine can further disrupt metabolic function, slowing down heat generation. Nutrition experts recommend blood tests if cold sensitivity is persistent, as deficiencies are common and often go unnoticed.

Skipping Meals Makes Cold Sensitivity Worse

Long gaps between meals or irregular eating patterns deprive the body of consistent fuel. In response, circulation to the extremities is reduced to conserve energy, leading to icy fingers and toes.

Eating smaller, frequent meals helps maintain steady blood sugar levels and supports continuous heat production throughout the day.

Foods That Naturally Help You Stay Warm

Certain foods are especially beneficial in winter because they improve circulation and digestion:

• Warm, cooked meals such as soups, dals, and stews

• Spices like ginger, black pepper, cloves, and cinnamon

• Root vegetables and whole grains

• Warm fluids including herbal teas and broths

These foods stimulate metabolism and help the body retain warmth more efficiently.

When to Seek Medical Advice

If you continue to feel excessively cold despite eating well and maintaining a balanced diet, it may indicate underlying health issues such as anaemia, hypothyroidism, or circulation problems. Persistent symptoms should be evaluated by a healthcare professional.

In many cases, however, simply eating enough, eating regularly, and focusing on nutrient-dense foods can make a noticeable difference within a few weeks. Sometimes, staying warm in winter starts not with extra layers, but with what’s on your plate.