You're sitting there with three layers on, still shivering, while your friend's in a t-shirt complaining about the heat. What gives? Let's talk about why some folks run cold all the time. Normal body temperature isn't that textbook 98.6°F for everyone – it actually swings between 97°F (36.1°C) and 99°F (37.2°C) throughout the day. But when your thermometer consistently shows below 97°F (36.1°C), that's when we call it hypothermia or low body temperature. And trust me, it's more than just "feeling chilly" – it can signal something's off internally.

Medical Conditions That Mess With Your Thermostat

Your body's like a sophisticated heating system, and when parts fail, your temperature drops. I've seen patients bundle up in July because their internal furnace isn't firing right. Here are the usual suspects:

Thyroid Troubles

That butterfly-shaped gland in your neck? It's your body's thermostat. When it underperforms (hypothyroidism), everything slows down – including heat production. One patient of mine, Sarah, kept her office space heater on year-round before we caught her TSH levels were through the roof. Classic signs include fatigue, weight gain, and that constant chill. It's surprisingly common, affecting about 5% of adults.

Blood Sugar Rollercoasters

Diabetes doesn't just affect sugar levels – it can literally leave you cold. High blood sugar damages nerves (neuropathy), especially in extremities. Poor circulation means less warm blood reaches your skin. And get this: severe hypoglycemia (low blood sugar) directly impacts your brain's temperature control center. I always tell diabetic patients – if your feet are constantly ice blocks, check your glucose management.

Adrenal Burnout

Your adrenal glands pump out cortisol, the stress hormone that helps regulate temperature. Chronic stress can exhaust them – it's not just "tired," it's your whole system crashing. Patients with Addison's disease (adrenal insufficiency) often clock temperatures around 96°F. Other red flags: salt cravings, dizziness when standing, and weird skin darkening.

Oh, and speaking of fuel – crash diets or eating disorders like anorexia literally starve your body of the calories it needs to generate heat. No fat insulation plus no energy for shivering thermogenesis equals perpetual coldness. It's heartbreaking to see teenagers in sweaters during heatwaves because they're malnourished.

Medications That Lower Your Core Temperature

Some prescription meds come with an unwanted side effect: turning you into a human popsicle. Didn't see that in the commercial, did you? From my experience, these are the biggest offenders:

• Beta-blockers (like propranolol for high blood pressure): Slow your heart rate and reduce blood flow to skin. Patients often report cold hands/feet within days of starting.
• Antidepressants (especially SSRIs): Mess with serotonin which regulates body temp. Fun fact – some actually cause sweating while making you feel cold. Weird but true.
• Sedatives & anxiety meds (benzodiazepines): Depress your central nervous system, including temp control. One guy on Xanax kept his bedroom at 80°F – his wife hated it.
• Opioid painkillers: Mess with hypothalamic function. Post-surgery patients often complain of chills even indoors.

If you started feeling frosty after beginning new meds, don't just suffer – talk to your doctor about alternatives. Sometimes switching from extended-release to instant-release formulations helps. But never stop meds cold turkey!

Environmental & Lifestyle Factors

Sometimes the cause isn't inside you – it's what you're doing (or not doing). Modern life sets us up for temperature troubles in sneaky ways:

Office Arctic Zones

Ever notice how workplaces are often colder than a meat locker? Most offices set thermostats based on a 1960s male metabolic rate. Women's average body temp runs higher (seriously, studies prove this), yet we're freezing in cardigans while men sweat. If your workspace feels like Antarctica, consider a space heater – just clear it with facilities first.

Sleep Habits

Your body temp naturally dips at night – it's part of sleep initiation. But crank the AC below 65°F (18°C) and you might overshoot. I used to wake up shivering until I bumped my thermostat to 68°F (20°C). Also, alcohol before bed? Terrible idea. It dilates blood vessels, creating false warmth sensation followed by heat loss.

Dehydration & Lack of Movement

Water helps regulate temp – dry cells can't metabolize efficiently. And sitting all day reduces muscle-generated heat. Try this: set hourly alarms to stand/stretch. My patients who do "desk yoga" report feeling warmer. Hydration hack? Add a pinch of salt to water – helps retain fluids better than plain H₂O.

When Low Temperature Becomes an Emergency

Hypothermia isn't just uncomfortable – it can kill. How cold is too cold? Below 95°F (35°C), your organs start malfunctioning. I'll never forget the hiker they brought in at 89°F (31.6°C) – slurring words, blue fingers, the works. We had to use warmed IV fluids and Bair Hugger blankets.

Warning signs requiring ER visit:

• Confusion or slurred speech (brain cooling)
• Shivering that suddenly stops (body gave up)
• Slow, shallow breathing (respiratory depression)
• Weak pulse (cardiovascular collapse)

For mild cases (95-97°F), try gradual rewarming:

• Remove wet clothes immediately – water conducts heat away 25x faster than air
• Warm drinks (non-alcoholic, non-caffeinated)
• Skin-to-skin contact under blankets
• Heating pads on torso ONLY (never limbs – can send cold blood to heart)

Diagnosing the Root Cause

Persistent chills warrant medical detective work. Your doc will likely run:

• Thyroid panel (TSH, free T3/T4) – gold standard for hypo/hyperthyroidism
• Morning cortisol test – checks adrenal function
• Complete blood count – screens for anemia/infection
• Blood glucose & HbA1c – assesses diabetes control
• Electrolyte panel – imbalances affect nerve function

Keep a symptom journal for 2 weeks before your appointment. Track:

• Temperature readings (morning/evening)
• Exact times you feel coldest
• Medication times
• Food/fluid intake
• Stress levels (scale 1-10)

Long-Term Fixes Beyond Sweaters

Managing chronic low body temperature requires attacking the source:

Diet Tweaks

Certain foods literally stoke your metabolic fire:

• Iron-rich foods: Red meat, spinach, lentils (combats anemia)
• Healthy fats: Avocados, nuts, olive oil (insulation)
• Protein at every meal: Eggs, chicken, tofu (thermic effect)
• Spices: Ginger, cayenne, cinnamon (vasodilators)

Smart Exercise

Strength training builds muscle – your body's furnaces. But overdoing cardio can backfire by lowering core temp long-term. Aim for:

• 30-min strength sessions 3x/week
• Light cardio like brisk walking
• Cold-weather workouts? Wear moisture-wicking base layers

Supplements That Help

Some deficiencies cause perpetual chill:

• Iron – especially menstruating women
• B12 – common in vegans/vegetarians
• Magnesium – regulates nerve signals for shivering
• Iodine – critical for thyroid function

Common Questions About Low Body Temperature Causes

Final Thoughts

Look, feeling like a human icicle isn't normal. While occasional chills happen, consistently low body temperature causes deserve investigation. Start with lifestyle fixes – hydrate, move, tweak your thermostat. No improvement? Push for thyroid and cortisol tests. Your comfort matters. And seriously, if you're shivering uncontrollably or feeling confused, skip Dr. Google and head to ER. Hypothermia sneaks up dangerously fast.

What surprised me most researching low body temperature causes? How many folks endure coldness for years before seeking help. Don't be that person – life's too short to wear mittens indoors.