December 2, 2024, 5:07 pm | Read time: 5 minutes

Many women know the problem: even in well-heated rooms, your feet just won’t get warm. While cold feet are often understandable in winter due to low temperatures, the constant freezing of the feet, even in mild weather, can be a sign of various health problems. STYLEBOOK reveals what these can be.

Harmless or alarming? Causes of cold feet in women in everyday life

In many cases, cold feet in women are harmless and can be attributed to simple causes. Cold and wetness play a particularly frequent role. In winter, it is therefore important to wear sturdy, warm, and waterproof footwear. If moisture penetrates the shoes, it quickly cools the feet through evaporation and draws heat away from them.

Shoes that are too tight can also exacerbate the problem. They impede blood circulation so that less heat reaches the feet. Comfortable, well-fitting shoes are therefore essential, especially in the cold season, to keep your feet warm.

Another trigger for cold feet is sweaty feet. When feet sweat in non-breathable materials, the sweat evaporates on the skin and cools you down quickly. To counteract this effect, breathable materials and regular changes of socks help to keep feet dry and pleasantly warm.

When you should pay attention

If your feet remain cold despite optimal clothing choices, it could be indicative of underlying health issues.

Low blood pressure

A common reason for cold feet in women is low blood pressure. The blood no longer reaches the extremities in sufficient quantities. Those affected often also feel tired and listless.

Vascular diseases

Constricted or calcified vessels, as in arteriosclerosis, make blood flow more difficult. Cold feet are then often accompanied by pain or numbness. In the worst cases, untreated vascular diseases can lead to heart attacks or strokes.

Raynaud’s syndrome

This disease causes spasmodic constriction of the blood vessels, particularly in the hands and feet. Affected areas become pale and feel freezing cold. The symptoms often occur in stressful situations or in cold weather.

Diabetes

A permanently elevated blood sugar level can damage nerves, leading to reduced blood flow and numbness in the feet.

Hormonal fluctuations

The thyroid gland plays an important role in regulating body temperature. If it is underactive, the body produces too few hormones, which leads to a feeling of coldness.

Psychological stress

Stress, anxiety, or depression affect the autonomic nervous system and, therefore, the blood circulation. Constant tension constricts the blood vessels and can cause cold feet.

Tips for warm feet and healthy blood vessels

If you want to avoid cold feet, you should ensure good blood circulation. Regular exercise, alternating showers, and foot gymnastics promote blood circulation. Warm foot baths, to which essential oils such as rosemary or eucalyptus can be added, are particularly helpful. A balanced diet is also important. Make sure you consume enough iron, as it supports heat regulation. Avoid smoking, as nicotine constricts the blood vessels and increases the risk of vascular disease.

Stress management is another key. Techniques such as progressive muscle relaxation or yoga can help to calm the nervous system and improve circulation. Incidentally, some health insurance companies offer subsidies for health courses that combine exercise, relaxation, and nutrition.

Exercises to combat cold feet in women – activate blood circulation

Targeted exercises can help to promote blood circulation in the feet and thus provide comforting warmth. Here are some simple but effective exercises that can be easily integrated into everyday life:

1. Toe curling and spreading

Sit down comfortably and pull your toes in firmly as if you wanted to grab something with them. Hold the position for about five seconds, and then spread your toes as wide as possible. Repeat this ten times. This exercise activates the foot muscles and promotes blood circulation.

2. Foot circles

Lift one foot and slowly rotate it clockwise, then anticlockwise. Change feet and repeat the movement five times. This exercise loosens the joints and supports the blood flow.

3. Heel and toe stand

Stand up straight, lift your heels off the floor, and go up on your toes. Hold the position for a few seconds before lowering your heels again. Then, raise your toes while keeping your heels on the floor. This exercise promotes blood circulation in the calves and feet.

4. Foot massage with a ball

Sit on a chair and roll a small ball, such as a tennis or spiky massage ball, under the soles of your feet. Apply light pressure and massage the entire surface of the foot. This stimulates blood circulation and relaxes the muscles.

5. “Tapping” while sitting

Sit upright and “tap” your feet by alternately raising and lowering your toes. You can also do this exercise inconspicuously in the office or on the move.

6. Calf pump

Lie on your back and stretch your legs upwards. Move your feet alternately towards your shins and then away again. This “pumping movement” activates the veins and improves circulation.

The exercises are particularly effective if they are performed regularly. Combine them with warm foot baths or relaxing massages to enhance the effect.

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When you should definitely see a doctor

If you occasionally have cold feet, there is usually nothing to worry about. However, if the problem occurs regularly and is accompanied by other symptoms such as pain, numbness, or skin changes, you should consult a doctor. This can help determine if there’s an underlying condition that requires treatment. After all, cold feet are not only unpleasant; they can also be an important indicator of health – especially for women. Stay alert and give your feet the care they need.