Struggling with Poor Circulation? Key Signs and Simple Ways to Improve It
Verified By
KIMS-SUNSHINE
Specialist,
19 January, 2025
The heart has one of the most important functions in the body- to ensure that the blood it pumps reaches every nook and cranny in the body, supplying every cell with much needed nutrition and life giving oxygen. The cardiovascular system is a system that works throughout your lifetime, with no breaks. But, there may be a few hiccups on the way- due to cholesterolemia causing plaque build up, a congenital defect or if your blood vessels are too narrow for blood to flow properly. The heart works hard to compensate for this defect, which is why it is important to catch it early and get the right treatment.
Early Signs Of Poor Blood Circulation-
The heart has different chambers which are used to pump both oxygenated and deoxygenated blood, respectively. The transport of blood to and from the heart is managed exclusively by the blood vessels- which are of different types. The arteries take oxygen rich blood away from the heart and to other parts of the body, the capillaries are very fine webbed vessels that ensure blood reaches every cell, while the veins help transport carbon dioxide and waste containing blood back to the heart, to be oxygenated again. This cycle has to continue without any stops or even minor pauses, as our cells need oxygen. They will begin to function poorly or even die, depending on how sensitive they are to low levels of oxygen. Let us however look at the early signs and symptoms of poor circulation-
- You may have body aches due to cramped or weak feeling muscles
- Cold hands and feet
- Tingling and numbness in the extremities
- Chest pain
- Swelling of limbs due to fluid retention
- Bulgy looking veins
- You may look paler than usual or even notice a bluish tinge on your skin
- A prickly and painful sensation when you move
Some of the most common causes for poor circulation include- plaque buildup, smoking, being diabetic, having a pulmonary embolism, deep vein thrombosis (DVT) and varicose veins respectively, though other conditions may also be present. The single most common indicator is if you are overweight or obese- it can lead to all of these or most of these conditions in a few years, unless you make drastic lifestyle related changes to get better.
How To Naturally Improve Blood Circulation
Let us look at some foods that help increase blood circulation – like fresh fruits and vegetables, whole grains, good fats, carbohydrates and protein- all of which are good for your body as a whole and not just the circulatory system. You should stop smoking and talk to your doctor about taking vitamins and supplements for healthy circulation, if necessary. Finally, you should not sit still for too long and instead aim to get at least 30 minutes of exercise per day, for 5-6 days in a week. Yoga is great for you too -as it helps you get more flexible, is heart friendly and has a low impact on the joints. Since these issues can get worse if you are anaemic, you should aim to eat iron and vitamin C rich foods everyday.
Best Exercises For Better Blood Flow-
Many doctors and nurses will tell you that blood pressure is not a vital sign, but it is still measured as the values are different when you lie down vs. when you are upright. You need to ensure that the instruments you use are of good quality and are properly calibrated. Thermometers have mercury in them, so be careful when you keep the bulb under your tongue. The cuff size is important for blood pressure readings. These vital signs can change when you have a fever, are dehydrated, have autoimmune disorders or fluctuate due to hormonal changes. Children have different ranges for each of these parameters.
Conclusion
Ageing by itself can cause this issue. Being overweight or diabetic may cause hypertension and related comorbid conditions, which may exacerbate circulatory disorders. One of the best things you can do is to STOP smoking, eat antioxidant rich foods, exercise and wear compression socks to help manage symptoms. You could also get some massage done- for the legs and hands with medicated oils. Talk to a doctor and see a masseuse for the best results. If you lead a sedentary lifestyle, then yes- you are more vulnerable. So, NEVER stop moving!
Frequently Asked Questions
What causes poor circulation in the body?
Which foods help boost blood flow and circulation?
Can poor circulation cause numbness and tingling in hands and feet?
Is poor circulation linked to other health conditions like diabetes or heart disease?
When should I see a doctor for poor circulation symptoms?
