Even low-impact exercise, such as walking, can improve blood flow when the legs are elevated.
If you have ever experienced edema, skin color changes, or searing pain in your extremities, you may be suffering from poor blood circulation. Poor blood circulation, typically felt in the arms, hands, legs, and feet, can be an indication of a more significant condition.
Poor circulation can result in complications such as varicose veins, blood clots, lesions, and even amputation. While it is essential to seek medical assistance, there are also things you can do to improve blood circulation on your own.
Dr. Deborah Hornacek, an expert in vascular medicine, provided us with additional information on how to accomplish this.
Why circulation is essential
According to Dr. Hornacek, maintaining quality of life is one of the primary reasons why circulation is so vital. Walking pain caused by poor circulation can be debilitating and have an effect on your daily life, according to Dr. Hornacek.
She notes that according to some evaluations, individuals with significant or severe peripheral artery disease (PAD), an artery-clogging condition that impairs circulation, report a lower quality of life than those with heart failure.
Chronic venous insufficiency (CVI) is a condition that, according to Dr. Hornacek, effects circulation. This occurs when the valves within the veins of the extremities do not function as effectively as they should. In such instances, the blood has difficulty returning to the heart and collects in these veins.
Dr. Hornacek adds that many patients with CVI do not have the obvious varicose veins that indicate a problem.
Among the most disagreeable signs and symptoms of poor circulation are:
Muscle pain or weakness; heaviness in the legs.
Prickling, or a sensation similar to "pins and needles," on the epidermis.
Pale or even blue skin, or skin that is abnormally red and inflamed.
Generalized limb swelling or throbbing varicose veins.
Numbness.
Even if you have PAD or CVI, however, Dr. Hornacek says there are steps you can take to improve blood circulation.
Tips to enhance circulation
Exercise
Individuals with impaired circulation can benefit tremendously from exercise. Even with limitations caused by the COVID-19 pandemic (such as visiting a gym) or pain issues (such as a bad back or bad knees), it doesn't take much to get things moving.
Dr. Hornacek clarifies, "When we make this recommendation, we are not suggesting that you train for a marathon." "You can start out slowly and still reap the benefits of exercise."
Even low-impact exercises, such as walking or pool therapy, enhance the vascular health of the legs. "When your arteries sense exercise, they increase the release of nitric oxide, which relaxes blood vessels and improves blood flow," she explains.
Many individuals with PAD can benefit from supervised exercise therapy (SET) to reduce leg discomfort and increase their walking distance. (The Centers for Medicare and Medicaid Services granted coverage of SET beginning in 2018 based on positive outcomes demonstrated by studies.)
According to Dr. Hornacek, muscle conditioning is also essential for improving circulation: "Our veins rely on muscle compression to push blood flow back up the veins, particularly in your legs and calf muscles."
And those who have been advised to wear compression stockings to treat venous disorders can do so while exercising.
Change up your diet
Dietary changes are also essential for enhancing circulation. It is especially beneficial when combined with exercise, as it can help you maintain a healthy weight.
"Extra weight puts a strain on the legs," Dr. Hornacek explains. It increases the resistance against which veins must transport blood throughout the body, despite the fact that veins must already work against gravity. It also contributes to higher vein pressures and increased edema."
PAD is caused by atherosclerosis, which can be treated or prevented by cutting back on red meat and full-fat dairy products. "You can speak with your physician to tailor these items to your needs," she adds.
However, there are a few specific dietary modifications or experiments you should try:
Consume less salt
The most important factor in improving circulation is reducing sodium intake.A diet high in salt can cause fluid retention, which can increase blood pressure and produce swelling.
Consider the Mediterranean diet
The Mediterranean diet has numerous benefits, including a reduced risk of heart attack and stroke. Dr. Hornacek recommends a low-carb diet with lean proteins, whole grains, and an abundance of vegetables, while avoiding saturated lipids.
Keep your legs elevated
Particularly for those with chronic venous insufficiency, elevating the legs is a useful practice for improving blood flow. Dr. Hornacek observes that some people are confused by the need to exercise and then elevate their legs, but it's not as complicated as it may seem.
"You should still exercise, but when you are unable to move, find something to support your legs," she advises.
Regarding the height at which your legs should be elevated, Dr. Hornacek offers the following recommendation: "If you can at least elevate them above hip level, that helps because you create an incline, and gravity works in your favor to assist the blood flow. Higher than heart level is ideal, but not always possible due to other underlying medical conditions; therefore, above hip level is a suitable compromise."
Stop smoking.
The importance of quitting smoking is emphasized by Dr. Hornacek, despite the fact that this may seem obvious. "Nicotine causes constriction of the blood vessels, thereby restricting blood flow." It is also associated with arterial wall inflammation and long-term injury.
Even e-cigarettes, according to Dr. Hornacek, should be shunned. "Even minimal nicotine exposure has deleterious effects. We know that patients who vape continue to have poorer exercise outcomes."
The conclusion? Stop using cigarettes, vaporizers, and electronic cigarettes entirely. If you are unsure of how to cease smoking, your healthcare provider can provide guidance.
Use diabetic socks or compression hosiery
According to Dr. Hornacek, this inquiry should be directed to your healthcare provider. Someone may hear that one of these options could assist them, but may not understand how they operate.
The aim of diabetic socks is to prevent skin injury, particularly for individuals with neuropathy.Compression socks are elastic and gradually compress the leg to prevent swelling and venous pooling.
Dr. Hornacek observes that it may take some trial and error to find the optimal fit for compression socks. Some individuals may find it beneficial to work with an expert who is skilled in selecting and fitting garments to meet their requirements.
In order to determine which form of sock is best for you, it is essential to consult your provider.
Utilize medication
Whether or not these natural methods are effective, you should also consult your healthcare provider regarding circulation-enhancing medications. Typically, they will prescribe medications to alleviate any blood flow restrictions, such as:
Statins prevent arterial plaque accumulation.
Antiplatelet medications (such as aspirin or clopidogrel) or blood thinners (such as warfarin, apixaban, or rivaroxaban) are used to reduce the risk of blood clots.
The vasodilator drug cilostazol can assist PAD patients with pain associated with walking.
Medication used to reduce blood pressure.
If you have diabetes or pre-diabetes, you may take medication to help control your blood sugar.
In some instances, your doctor may also recommend surgery to unblock arteries, remove blood blockages, or treat varicose veins.