Life After 60: Why Am I Always Cold?

Feeling chilly all the time can be frustrating, especially after age 60. You’re not alone—and in most cases, it isn’t a sign of anything dramatic. Understanding how our bodies regulate temperature and what changes with age can help you stay warmer and know when to seek medical advice.

How Your Body Regulates Temperature

Your body maintains a core temperature around 37 °C (98.6 °F) through several mechanisms:

• Thermoregulation center: The hypothalamus in your brain senses temperature shifts and triggers responses.
• Blood flow adjustments: To lose heat, blood vessels in the skin widen (vasodilation). To conserve heat, they narrow (vasoconstriction).
• Muscle activity: Shivering generates heat through rapid muscle contractions.
• Fat and muscle mass: Subcutaneous fat and lean muscle both insulate and produce heat.

Age-Related Changes in Heat Regulation

As we age, multiple factors can blunt these responses, leaving us feeling colder:

• Reduced skin blood flow
  • Research by Holowatz & Kenney (2002) shows aged skin has a weakened reflex cutaneous vasodilation. In simple terms, your skin can’t direct warm blood to its surface as effectively, so you don’t warm up as quickly when you’re cold.
• Loss of muscle mass (sarcopenia)
  • Muscles generate much of your body heat. Less muscle means less internal heat production.
• Thinner subcutaneous fat layer
  • Fat under the skin helps trap warm air close to the body. A thinner layer = more heat lost.
• Slower metabolic rate
  • Aging and decreased activity can reduce calories burned at rest, limiting heat production.

Common Medical Causes

Beyond normal aging, several health issues can make you feel chronically cold:

• Hypothyroidism (underactive thyroid)
  • The thyroid gland regulates metabolism and heat production. An underactive thyroid often causes fatigue, weight gain, and cold intolerance.
• Anemia
  • Low red blood cell counts reduce oxygen delivery to tissues, leading to fatigue and feeling cold.
• Diabetes and poor circulation
  • High blood sugar can damage small blood vessels and nerves, impairing your ability to sense and regulate temperature, especially in hands and feet.
• Peripheral arterial disease (PAD)
  • Narrowed arteries reduce blood flow to your limbs, leaving them feeling cold and sometimes painful.

When Liver Health Matters

Chronic liver disease and cirrhosis become more common with age and can contribute to feeling cold:

• Altered metabolism
  • The liver plays a key role in energy production. Cirrhosis can impair glucose storage and release, limiting your body’s fuel for heat.
• Low albumin levels
  • In advanced liver disease, albumin (a key blood protein) drops, leading to fluid imbalances and sometimes ascites (fluid in the abdomen). This can make you feel generally unwell and cold.
• Prognostic indicators
  • D’Amico et al. (2006) highlight that low body temperature can even signal more serious progression in cirrhosis.
• Ascites management
  • Runyon (2004) emphasizes that managing fluid buildup helps improve comfort—proper medical treatment can ease the “always cold” feeling tied to advanced liver disease.

Medications and Lifestyle Factors

Several common medications and lifestyle choices can influence your sensitivity to cold:

• Beta-blockers or certain antidepressants
  • These can slow circulation or alter nerve signals, increasing cold intolerance.
• Inactivity
  • Spending long periods seated or lying down reduces muscle heat production.
• Poor nutrition or dehydration
  • Not eating enough calories or drinking too little water can reduce metabolic heat and blood volume.
• Smoking
  • Nicotine constricts blood vessels, impairing heat distribution.

Practical Tips to Stay Warmer

You can take many simple steps at home to feel more comfortable:

• Layer smart
  • Wear a base layer that wicks moisture, an insulating middle layer, and a wind- or water-resistant outer layer.
• Move regularly
  • Gentle exercises—like walking, chair stands or light stretching—boost circulation and heat production.
• Warm drinks and foods
  • Soups, stews and teas provide both hydration and warmth from within.
• Optimize your environment
  • Use space heaters sensibly, keep drafts at bay, and consider heated blankets or slippers.
• Check your meds
  • Ask your doctor or pharmacist if any of your prescriptions might affect your temperature regulation.

When to Seek Medical Advice

If feeling cold becomes persistent or is accompanied by other symptoms, it’s important to rule out treatable conditions:

• Sudden or severe chills
• Unexplained weight changes
• Fatigue, muscle weakness or dizziness
• Persistent swelling in legs or abdomen
• New numbness or tingling in hands/feet

You might consider doing a free, online symptom check for possible underlying issues. If you have any worrying signs—especially chest pain, confusion or fainting—seek medical care immediately.

Final Thoughts

Feeling cold often after age 60 can be a normal part of aging but may also point to treatable health concerns. Making lifestyle adjustments and addressing any medical issues can help you stay comfortable. Above all, if you ever suspect a serious problem or feel things are getting worse, speak to your doctor—especially for anything life-threatening or serious.