Is it normal to feel cold during pregnancy?

Why This Happens

While many people associate pregnancy with feeling overheated, feeling chilled is also a frequent experience. Several physiological factors may contribute to this sensation:

• Hormonal Fluctuations: Shifts in progesterone and estrogen can impact the hypothalamus, the part of the brain that acts as the body’s thermostat, potentially making you more sensitive to cold air.
• Blood Flow Redistribution: Your body prioritizes sending blood flow to the placenta and the developing fetus. This can sometimes mean less warmth reaches the extremities, such as your hands and feet.
• Metabolic Demands: Growing a baby requires a significant amount of energy. If your caloric intake doesn’t match these demands or if you are experiencing fatigue, your body may struggle to maintain a consistent internal temperature.
• Anemia: It is common for blood volume to increase during pregnancy, which can dilute the concentration of red blood cells. Low iron levels (anemia) can make you feel cold more easily.

What It Might Mean in Your Situation

The experience of feeling cold varies based on the timing, the intensity, and other accompanying symptoms. To understand your specific situation, consider the following nuances:

The Pattern: If you feel cold occasionally or only in specific environments (like a breezy room), it is likely a standard response to environmental changes. However, if you feel freezing even in a warm room, it may be more related to internal factors like nutrition or hormones.

Consistency: Note whether this is a new development or something that has persisted throughout your pregnancy. Changes in the second or third trimester may be linked to the increasing physical load on your body.

Accompanying Feelings: Are you also feeling excessively tired, breathless, or noticing pale skin? When coldness is paired with these symptoms, it might suggest a nutritional deficiency, such as low iron, rather than just a hormonal shift.

Overall Wellness: Consider how your sleep and hydration levels are. Dehydration and lack of restorative sleep can impair your body’s ability to regulate temperature effectively.

What To Do About It

1. Layer Your Clothing: Instead of one heavy garment, wear several light layers. This allows you to add or remove clothing quickly as your temperature fluctuates, helping you maintain a steady level of comfort.
2. Communicate Your Needs: If you share a living space with a partner or family members, clearly state your needs. You might say, “I’ve been feeling much colder lately due to my pregnancy; would you mind if we turned the heat up a few degrees or if I used a space heater in this room?”
3. Monitor Your Nutrition and Hydration: Focus on eating small, frequent meals to keep your energy levels stable and drinking plenty of water. If you suspect you are feeling cold due to anemia, keep a log of your symptoms and dietary intake to share with your healthcare provider.

Real-Life Example

Maya, who is six months pregnant, found herself shivering during dinner while her partner felt perfectly comfortable. Initially, she felt frustrated that she couldn’t “just deal with it.” Instead of letting the frustration build, she told her partner, “My body is reacting differently to the temperature right now, and I’m actually quite cold. I’m going to put on a cardigan and use a blanket.” By communicating the physiological cause and taking a practical step to fix it, she managed the situation without conflict or stress.

Related Questions

• Is it normal to feel hot during pregnancy?
• What are the signs of iron deficiency during pregnancy?
• How do I manage temperature swings during pregnancy?
• What are safe ways to stay warm during pregnancy?

When To Seek Outside Help

While feeling cold is often normal, you should consult your obstetrician or a licensed healthcare provider if the coldness is accompanied by severe fatigue, extreme pallor, shortness of breath, or if you have a known history of thyroid issues. Because pregnancy involves complex medical changes, a professional can run simple blood tests to check for anemia or thyroid dysfunction to ensure both you and your baby are healthy.