Struggling with cold hands?

BUILD

Muscles are the ultimate internal heaters.
Muscles burn fats and sugars, releasing heat. The more muscle → the more fats and sugars are burned → the more heat. Men are generally at an advantage in this regard: by nature, they have more muscle mass than women.

And what about your fat percentage?
You would think that fat insulates and therefore makes you less likely to be cold. This is partly true – a thin layer of fat does indeed help to retain your body heat better. But fat doesn’t generate heat itself, so it’s still important to increase your muscle mass. Moreover, extra fat for warm hands is of no use: there is no fat in your fingers.

MOVEMENT

Your body is made to move. These days, we spend more time than ever sitting still in front of our devices. For work at the computer, for relaxation on your tablet, phone or in front of the television. And maybe in your free time you like to read a book or lounge around on a summer day. There’s nothing wrong with any of that, but it doesn’t benefit your circulation.

Perhaps you, too, have unknowingly started moving less? If so, one or two hours of gym per week won’t help enough.

It is important to exercise as much as possible throughout the day. Try to bike to work if you can, get up regularly to take a walk around the block – even if it’s just to the kettle – take the stairs instead of the elevator, and get in the habit of taking a walk around the block during your lunch break or after dinner.

LACK OF SLEEP

Your body cools down when it’s time to sleep. Do you sleep too little and feel excessively tired? Then you are often cold. Why do you cool down when you’re tired?

This is a useful trick of your body: it tells you that it is time to find a warm place to rest. And that warm spot is important, because while sleeping, heat from inside your body tries to find a way out – through your skin. As such, the blood flow in your skin increases significantly while sleeping. If you sleep in a cold environment, your body may cool down too much. Sleeping under a warm blanket in a cool room with fresh air is best.

Are you a poor sleeper? Then check out the tips below for a better night’s sleep, a rested body and – not unimportantly – warm hands:

• Cold hands and feet make it impossible to fall asleep comfortably. Before bedtime, take a warm bath, use a hot water bottle or wear electric socks or an electric blanket.
• Take a magnesium tablet two hours before bedtime. Especially in times of stress or physical strain, this can help you sleep better.
• Take frequent short breaks during the day to unwind.
• Use a fine, soft sleeping mask. Not only does this help block out light, but the gentle pressure on your eyes also has a calming effect.
• Use earplugs, such as soft wax balls, to muffle disturbing sounds.
• Do you sleep together in the same bed? Then each use a separate comforter so you don’t wake up to each other’s tossing and turning.
• Before bedtime, read a relaxing book and let your mind drift into the story. Before you know it, you’ll be off.
• Do relaxation exercises before bed. Your body will feel calmer when you have stretched and stretched your muscles a bit.
• Listen to a meditation or put on soothing sleep music – there are plenty to choose from on YouTube.

RAYNAUD’S PHENOMENON

A typical feature of Raynaud’s Phenomenon is cold hands and feet. The sudden contraction of blood vessels – triggered by cold, stress or strong emotions – temporarily reduces blood flow in the body.

Your hands and feet are at the ends of the circulatory system, so the body has the most trouble getting the blood all the way to your fingers and toes.

With Raynaud’s Disease, your fingers and toes will firstly turn white, then blue, then purple or red. Do you recognize these symptoms? Then do the Raynaud self-test to check if you may have this condition.

THYROID

An underactive thyroid gland can cause your metabolism to slow down, which also reduces your blood circulation. Consequence: you get cold hands and feet faster. The cause can be hereditary, but stress, a crash diet or a shortage of certain vitamins and minerals can also play a role.

Besides coldness, do you also suffer from brittle nails, dry skin, (mild) gloomy moods, joint pain, sleep problems or difficulty thinking clearly? If so, it is wise to contact your doctor.

IRON DEFICIENCY

Iron plays an important role in the production of hemoglobin. This protein, in turn, ensures the formation of red blood cells, which are responsible for transporting oxygen in your body. An iron deficiency can lead to a variety of symptoms. The most common is fatigue, but you may also see pale, suffer from shortness of breath, palpitations or cold hands and feet.

Did you know that one in five women who menstruate suffers from anemia? Reason enough to pay close attention to your nutrition. Iron is mainly found in meat and fish, so it is particularly important for vegetarians and vegans to ensure they get enough iron. Eat plenty of legumes, nuts, apple syrup and vegetables such as spinach, kale, beets, asparagus, broccoli and arugula. Vitamin C promotes iron absorption, while calcium inhibits it. so a piece of fruit with your meal is a good idea!

VITAMIN B12 DEFICIENCY

Vitamin B12, like iron, plays an important role in the production of red blood cells. A B12 deficiency can cause a variety of unpleasant symptoms, such as fatigue, difficulty concentrating, balance disorders, tingling and sometimes cold hands and feet.

Vitamin B12 occurs naturally mainly in products of animal origin – such as meat, fish, eggs and milk. A variant of B12 is also found in dried seaweed and algae, but it is hardly absorbed by the body.

Therefore, for vegetarians and vegans, it is important to supplement extra vitamin B12.