Our ability to circulate blood is vital to our health. It keeps us cool and supports healthy bodily functions.
Without adequate circulation, we would not be able to survive very long because our organs would not receive the nutrition they need to function properly. Unfortunately, not all of us have elite circulation. Fortunately, if we know what to look out for and what to hear, our bodies tend to be very good at alerting us when this is happening. There are many actions that can be taken afterward to improve their circulation.
Low circulation indicators
Reduced blood flow to certain parts of the body results in poor circulation. This can lead to a number of symptoms that point to a malfunction in the circulatory system. Here are some typical indicators of poor circulation (1,2):
1. cold feet and hands
If your extremities get cold easily, this may be a sign of poor circulation. Your hands and feet may feel colder than the rest of your body due to insufficient blood flow. Your fingers and toes can often have a blue tinge when you don’t get enough blood in them. This is because their oxygen content decreases due to the absence of blood flow, which gives them a bluish hue. People with poor circulation also often experience cold hands and feet all year round, not just in winter.
2. Tingling or numbness
A feeling of numbness and tingling can be a symptom of a circulatory disorder, especially in the hands, feet, or limbs. It happens when there is insufficient blood supply to the nerves. This can lead to a loss of sensation, which could lead to unintentional self-harm. For example, something that’s on fire may feel cool to the touch if your hands aren’t getting enough blood, even though it’s actually quite hot.
3. Inflammation of the lower limbs
Swelling and fluid accumulation in the feet, ankles, and legs can be symptoms of impaired circulation.
Fluid retention is caused by insufficient blood flow, which can lead to swelling. Monitor leg swelling closely if you have a history of kidney disease, diabetes, or heart problems. Fluid retention can be caused by a variety of situations, including prolonged standing or sitting at a desk.
4. Pain and spasms in the muscles
Muscle aches and cramps can be caused by poor circulation, especially during exercise.
Muscles that have insufficient blood supply are deprived of oxygen, resulting in pain and spasms. Pain and muscle cramps can also indicate low salt levels and dehydration in the body. If you have these symptoms, replenish lost electrolytes by eating salty foods and drinking plenty of water.
5. Slow wound healing
If ulcers or wounds heal more slowly than usual, this may be due to insufficient blood circulation.
In order for nutrients and oxygen to reach the healing site and speed recovery, there must be healthy blood flow.
6. Brittle nails and hair loss
Brittle nails and hair loss can be the result of reduced blood flow to the scalp and nail bed. These disorders can be a sign of insufficient blood supply to the small vessels supplying the nails and hair.
7. Fatigue and vertigo
Fatigue and dizziness can be symptoms of improper blood flow. Feelings of fatigue and dizziness can result from organs and tissues not receiving enough oxygen and nutrients.
Methods to increase blood flow
Increasing circulation is essential for overall health and well-being. Below are some effective methods for improving blood circulation (4, 5).
Frequent exercise: To improve blood circulation, engage in regular physical activities such as swimming, jogging, or walking. Exercise improves the efficiency of blood pumping throughout the body and strengthens the cardiovascular system.
Quit smoking: Smoking constricts blood vessels, which impairs circulation. Quitting smoking can reduce the risk of some cardiovascular problems and significantly increase blood flow.
Keep your weight under control: The circulatory system of an overweight or obese person is under increased stress. Improve circulation by adopting a healthy, balanced diet and lifestyle that supports weight management.
Stay hydrated: Drink plenty of water to ensure proper hydration.
Thicker blood from dehydration can make it harder for the heart to pump and circulate blood effectively.
Elevate your legs: Elevate your legs or feet whenever you can if you suffer from frequent swelling. Elevating your legs above heart level promotes better circulation and reduces fluid retention.
Control your stress: Prolonged stress can impair blood circulation. Engage in stress-reducing activities such as deep breathing exercises, meditation, or relaxing hobbies.
Remember that if you suffer from severe or persistent symptoms of a circulatory disorder, it is essential to seek medical attention for proper diagnosis and appropriate therapy.
Maintaining healthy circulation is key to overall well-being and the proper functioning of our organs. Poor circulation can present with a number of symptoms, such as cold extremities, numbness, swelling, muscle pain, slow-healing wounds, brittle nails, hair loss, and feelings of fatigue or dizziness. Early recognition of these symptoms allows early intervention and implementation of strategies to improve blood flow.
Improving circulation can be achieved by exercising regularly, quitting smoking, maintaining a healthy weight, staying hydrated, elevating your legs, and managing stress. These lifestyle changes can significantly improve circulation and contribute to better health outcomes. If symptoms persist or worsen, it is important to consult a healthcare professional, as poor circulation may indicate underlying health problems that require medical attention. Taking proactive steps to improve circulation can lead to a healthier and more energetic life.