People with poor blood circulation usually have a problem with cold feet. This happens because of an inadequate blood supply. The problem goes away when the circulation improves.
Cold feet or cold hands can also be a sign or a symptom of other health problems:
- Chronic fatigue,
- Restless legs syndrome,
- Peripheral vascular disease,
- Peripheral neuropathy or nerve damage,
- Hypothermia and
- Raynaud’s disease.
Generally, when this happens in healthy, young people, it isn’t anything to worry about.
Nutritional deficiencies, excessive smoking, and alcohol abuse can also contribute cold feet.
If you notice some additional symptoms besides the cold feet, like changes in skin color, open sores or blisters, tightened or hardened skin, and numbness or tingling sensations, seek medical attention immediately.
7 Ways To Warm Up Cold Feet
1. Drink A Hot Beverage (Not Coffee!)
To achieve some warming effect drink a cup of tea or another kind of hot beverage like bone broth. Caffeinated beverages can constrict blood vessels which can make your feet even colder. So you should avoid warming up with them.
2. Soak Your Feet
If your feet are freezing cold and you want to warm them up fast, the best way to do so is to soak your cold feet in a container of warm water. Or you can just jump into a hot bath or shower. Your feet will be warmed up in no time.
You can also try these natural remedies:
Epsom Salt Soak
One of the causes of cold hands and feet is magnesium deficiency.
- In a small tub filled with warm water mix ½ cup of Epsom salt
- When the salt is dissolved soak your feet in it for 15-20 minutes
- Repeat this twice a week.
- Steep 3-4 green tea bags in a hot water for 10 minutes. Remove the tea bags and
- Soak your feet in it for 10 minutes.
- Repeat twice daily.
- To a pot of boiling water add a handful of ginger slices. First, let it cool, and then soak your feet in this solution for 10-15 minutes.
- Repeat this twice a day.
Physical activity is the best way to prevent your feet from feeling cold. So exercising is essential to keep your blood pumping.
Try some of these exercises:
- While you’re sitting, rotate each foot first clockwise then counter-clockwise at the ankle joint. Repeat this 10-20 times.
- Walk alternately first on your toes and then your heels for 10-15 minutes.
- Stand up straight on your toe tips 1 minute, and then come down on your heels. Repeat this for 10 minutes.
- Pick up some object or a piece of cloth with your toes from the floor. Repeat this 5-10 times.
4. Warm Oil Massage
Massaging your feet is a simple, easy and therapeutic way to warm them up. It also keeps your feet healthy.
- Warm some coconut, olive, or sesame oil
- Apply it warm (not hot) on one of your cold feet
- Massage with your fingers gently but with firm pressure, from ankle to toe for 10 minutes.
- Repeat on the other foot.
- Put on cotton socks after the massage.
- Do this before going to bed and, if needed, during the day.
5. Cayenne Pepper
Cayenne pepper contains a compound called capsaicin that has the ability to improve blood flow throughout the body, including your feet. It will provide relief from symptoms like tingling sensations in the legs or swelling and will help keep your feet warm.
- Turn your socks almost inside out,
- Evenly spread 1 teaspoon of cayenne pepper into the portion of the sock where the top of your foot and your toes will be.
- Then slip your foot inside.
Do not use cayenne pepper if your feet have any scrapes, cuts, or blisters.
6. Walk on Grass
One of the best ways to boost circulation in your feet is walking barefoot on grass early in the morning. This simple exercise stretches and strengthens the muscles, ligaments, and tendons in your ankles, feet, and calves.
- Practice 30 minutes of walking barefoot on grass to enjoy good circulation and overall health.
7. Additional Tips
- Wear a hat. Your body is trying to keep the brain at precisely the right temperature and will divert blood from the relatively unimportant parts of the body so it can get warmed up and pumped into the brain. So put a hat on and you’ll feel warmer overall.
- Use special cold weather shoe inserts to put more distance between your feet and the freezing cold ground
- Do not let your feet without support while you sit on a chair. Place something under your feet to rest them on.
- Change your socks frequently
- Hiking, running, and cycling, promote proper circulation and prevent cold feet.
- During the winter months, to keep your feet comfortable and warm wear warm socks.
- Air-activated foot warmers can also warm up your cold feet.
- Quit smoking.
- Eat Magnesium-Rich Foods
- Increase Iron Intake
- Eat foods rich in omega-3 fatty acids, such as walnuts, salmon, pumpkin seeds, and flaxseeds, to prevent poor circulation and blocked arteries.
- Acupuncture and yoga are also helpful.
- Keep your blood pressure, cholesterol, and blood sugar levels under control.