Have you ever experienced that in the middle of the summer heat, your feet and hands remain cold? The icy feeling in the extremities is not reserved only for winter. Poor blood circulation is present in certain people all year round. This is not only an unpleasant sensation, but sometimes it can lead to serious health problems. How to improve circulation in the legs and arms and avoid potential cramps, tingling, swelling or even varicose veins? The answers are right in front of you.

Stay tuned to find out why poor circulation occurs. Learn how to improve blood flow in your body naturally to feel healthier and more vital.

Poor circulation

Poor circulation is a condition that occurs when the the system does not pump enough blood to all parts of the body. The affected areas are deprived of blood, oxygen and essential nutrients. Most often, the most distant extremities are affected, more precisely, hands and feet. They may also be at risk:

  • Arteries - They carry blood to the legs and arms.
  • Veins - return blood to the heart.
  • Lymphatic system – Drains tissue fluids.

Weak circulation is not a disease. It is a symptom that will help us identify potential health problems.

Causes of poor circulation

  • Atherosclerosis - The walls of the arteries accumulate plaque, which causes them to narrow and impede flow blood. Plaque consists of deposits of cholesterol, fat and calcium.
  • Venous insufficiency – Varicose veins, swelling and pain in the legs are a sign that the veins are not working as they should. When they don't work properly, blood can't return to the heart efficiently.
  • Diabetes – High blood sugar levels damage nerves and blood vessels. In addition, it reduces circulation, most often in the legs and feet.
  • Smoking - Smoking causes reduced blood flow and poses a risk of clots. Nicotine narrows blood vessels and damages blood vessel walls.
  • Obesity - If we are overweight, our arteries and veins suffer because they suffer from extra pressure. This makes circulation difficult, especially in the legs.
  • Lack of movement - Lack of physical activity weakens both the muscles and the heart. Circulation slows down and we have a feeling of heaviness in our arms and legs.
  • Hypertension – High blood pressure damages the arteries and reduces their capacity to carry blood.
  • Hormonal disorders - Hypothyroidism is one of the hormonal disorders that are often the cause of poor circulation because they affect metabolism and the proper functioning of the heart.

Causes of poor leg circulation

Any condition that can lead to poor circulation can cause unique symptoms. For example, patients with peripheral artery disease may suffer from erectile dysfunction along with typical pain and stiffness.

Poor circulation can sometimes affect the functioning of the brain. Difficulties in concentration or even memory loss are observed. Impaired blood and oxygen flow to the brain causes vascular dementia.

Once we have become familiar with the potential causes of poor circulation, we must be more aware of the seriousness of the problems it carries. We must not ignore the signals to avoid serious health conditions such as heart attack or stroke and tissue damage.

Poor circulation in the legs - symptoms

Poor circulation in the legs causes symptoms that develop gradually. The most recognizable signal is icy cold fingers and feet. If the blood, which warms the tissues, does not flow properly through the legs, the feet will remain cold even on the hottest summer days.

Other symptoms of poor circulation:

  • Tingling in the legs - When the nerves do not receive enough blood, numbness occurs in the legs. The tingling sensation increases if you stay in the same position for a long time.
  • Muscle Cramps – Poor blood flow causes muscle cramps. First in sheets, then in stophands and fingers. This discomfort is more pronounced at night or during exercise or prolonged physical effort.
  • Pain in the legs - Pain is one of the signals that the muscles are not getting enough oxygen. Pain in the legs, as well as burning, are dominant after prolonged walking or standing.
  • Heaviness - A feeling of heaviness is often present with poor circulation. Most often after movement, but also due to a static position. This feeling can be so intense that the legs feel heavy and like they are made of lead.
  • Swelling of the legs - Swelling of the legs or edema, especially in the area of ​​the joints, ankles and feet, is a sign that blood and fluid are not circulating properly and that they are being retained in the tissues. It is most often worse at the end of the day or after a long period of sitting or standing, and may indicate more serious problems with the venous system.
  • Skin changes - It happens that the skin on the legs becomes scaly, dry, pale or bluish due to poor circulation.
  • Varicose veins - Visible, varicose veins accompanied by a feeling of heaviness and pain are a sign of poor circulation.
  • Slower Wound Healing – Poor circulation can slow down the wound healing process. Injuries, scratches and cuts on the legs heal slowly. It is a sign that the tissues are not getting enough nutrients and oxygen for normal healing.
  • Leg Color - Due to reduced blood flow to a certain area, one leg may be cooler or have a different color compared to the other.

Symptoms of poor leg circulation

Some more signs to pay attention to:

  • Numb legs and arms
  • Cracked and dry skin on the feet
  • Fragile nails
  • Loss of body hair (arms and legs)
  • Blue nails
  • Pale - blue skin tone

How to increase circulation?

Increasing circulation is often well resolved with some natural methods such as lifestyle changes or physical activity. Treatment of this condition will depend on the underlying cause. In some situations, doctors prescribe drugs to prevent complications and relieve symptoms. This may include the following:

  • Blood pressure control drugs (beta blockers, calcium channel blockers)
  • Statins
  • Anticoagulant drugs

Conditions that cause poor circulation are easier to treat if they are detected in time. If patients do not receive adequate therapy, life-threatening complications can occur (blood clots, infected ulcers on the skin).

Supplementation is one way to improve circulation. Although there is no scientific evidence to confirm its absolute effectiveness, many patients claim that the supplements help relieve their symptoms.

You won't go wrong if you include one of the following supplements in your daily routine.

  • Vitamin E
  • Multi minerals and multivitamins
  • Fish oil
  • Coenzyme Q10
  • Antioxidants
  • Folic acid
  • Niacin
  • Beta carotene
  • Magnesium
  • Ginkgo biloba

What is good for circulation?

Good circulation is a sign that our body is working well. It ensures that every part of our body receives an adequate amount of oxygen and nutrients. In order to improve the functioning of organs, muscles and skin, we need to increase circulation. This is achieved as follows:

  • Regular physical activity - Exercise and a daily walk of at least 30 minutes stimulate blood flow. To keep your heart and blood vessels in shape, train, run, swim, do yoga and stretching exercises.
  • Nutrition - Healthy blood vessels require healthy foods such as fruits, vegetables, whole grains, healthy fats and foods rich in omega 3 fatty acids that stimulate circulation. Ginger, garlic, citrus fruits, turmeric and paprika are known to improve blood flow and reduce inflammation.

Proper nutrition for good circulation

  • Hydration - Hydration is necessary to dilute the blood and prevent it from clotting.
  • Massage - Improve blood and lymph flow with light massages. Relax your muscles and eliminate t