We become more sensitive to the cold as we get older
In recent weeks, temperatures have dropped considerably, marking the arrival of scarf season. If you’re still battling the cold despite layering up and finding yourself increasingly susceptible to chilly conditions, your age could be a contributing factor.
Dr Elise Dallas, GP at London General Practice, outlined six typical reasons why people become more sensitive to cold as they grow older, whilst offering practical tips on maintaining warmth during the colder months ahead.
1. Slower metabolism
A declining metabolism makes you feel colder with age. Dr Dallas explained: “Metabolism slows with age due to reduced lean muscle mass and hormonal changes. Thyroid function declines, especially free T3 levels, which lowers metabolic rate and heat production. Adrenal changes include reduced DHEA (Dehydroepiandrosterone) and altered cortisol rhythms, which can affect energy balance and thermoregulation.”
She added: “Thermogenesis, the process of heat production in the body, becomes less efficient. It includes basal metabolic heat, shivering, and non-shivering mechanisms like brown fat activation.”
2. Less muscles and fat
People frequently experience muscle and fat loss in later life, diminishing the body’s natural insulation. Dallas said: “Muscle mass declines due to sarcopenia, reducing heat generation. Subcutaneous fat also decreases, reducing insulation. Fat redistributes from limbs to central areas, which lowers peripheral warmth.”
3. Poor circulation
Blood flow naturally deteriorates with advancing age. Dr Dallas said: “Blood vessels stiffen and vasodilation becomes less responsive. Peripheral circulation slows, especially in extremities, reducing heat delivery. Autonomic regulation of blood flow also weakens, making it harder to maintain warmth.”
4. Chronic conditions
Long-term health issues including hypothyroidism, anaemia and diabetes can heighten cold sensitivity in elderly individuals by impacting the body’s capacity to produce and distribute heat.
Dr Dallas explained: “Hypothyroidism reduces metabolic heat production and anaemia lowers oxygen delivery to tissues, reducing cellular energy and heat. Whereas diabetes can cause peripheral neuropathy and vascular damage, impairing heat sensation and circulation.”
She added: “In addition, heart failure reduces cardiac output, limiting blood flow to the skin and extremities and Raynaud’s phenomenon causes exaggerated vasoconstriction in response to cold.”
5. Medication side effects
Owing to age-related bodily changes and the widespread use of multiple prescriptions, elderly people face greater vulnerability to adverse drug reactions. Dr Dallas said: “Diuretics – including thiazide (e.g. bendroflumethiazide), a loop (e.g. furosemide), and potassium-sparing (e.g. spironolactone) can cause dehydration and electrolyte imbalance, impairing thermoregulation. Antidepressants such as SSRIs (e.g. sertraline, fluoxetine) and tricyclics (e.g. amitriptyline) may affect hypothalamic temperature control and cause vasoconstriction.”
She continued: “Furthermore, vasodilators like calcium channel blockers (e.g. amlodipine) and alpha-blockers (e.g. doxazosin) can impair vascular tone and heat retention and beta-blockers (e.g. bisoprolol) reduce cardiac output and peripheral circulation.”
6. Additional factors
A range of other age-related factors all contribute as well. Dr Dallas explained: “Thinner skin, reduced sweat gland function, lower physical activity, and impaired hypothalamic response all reduce the body’s ability to sense and respond to cold. Lower calorie intake and reduced brown fat activity also contribute.”
Can exposure to cold temperatures lead to any serious health problems for older adults?
Dr Dallas said: “Yes, exposure to cold temperatures lead to any serious health problems for older adults. Hypothermia can occur, even indoors, and cold stress increases cardiovascular risk, worsens arthritis, and can impair cognition and mobility, increasing fall risk. Frostbite is also a risk in severe cold.”
What can older adults do to stay warm this winter?
The doctor advised: “Wear thermal layers including hats, gloves and socks. Also, keep indoor temperature at least 20°C, use heated blankets or hot water bottles safely and check for draughts and insulate windows and doors.”
She added: “In addition, eat regular, warm meals, stay hydrated and try to stay active indoors to boost circulation.”
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