How To Improve Blood Circulation: 6 Tips from a Vascular Surgeon

Think of your body’s circulatory system as a network of highways. When traffic flows smoothly, life is good. But when traffic jams and congestion slow things to a crawl, it’s a different story.

Instead of carrying cars and trucks, your body’s transportation network (a vast web of arteries, veins and capillaries) is responsible for moving the nutrient-rich blood that keeps you healthy. Slowdowns in your blood flow can have significant impacts on your health – and may be linked to other health conditions.

Common Causes and Symptoms of Poor Circulation

• Diabetes. Excess glucose in your blood can damage your blood vessels.
• Peripheral artery disease. Blood flow is inhibited by plaque deposits in the arteries in your legs or arms.
• Obesity. This increases your risk for other disorders that restrict blood flow.
• High blood pressure. The walls of your overworked blood vessels become weak and less efficient.
• Deep vein thrombosis. A clot forms in your leg, where it restricts blood flow.

There are numerous symptoms that might suggest you have poor circulation, including cold hands and feet; feeling like pins and needles are brushing your skin; numbness; pain or weakness in your muscles when you walk; and bulging veins.

There are steps you can take to boost your circulation and reduce the impact of those symptoms.

Prioritize Regular Physical Activity

One of the best things you can do for your health – heart and otherwise – is to exercise. The American Heart Association recommends that everyone spend at least 150 minutes each week engaged in some physical activity that gets your heart pumping. You don’t have to become a gym rat or run marathons to accomplish this. Find an activity you enjoy, such as walking, jogging or biking – and exert enough energy that it would be a little difficult to carry on a conversation. This will fortify your heart and help you maintain muscle tone. But if you can’t physically handle 150 minutes, don’t give up. Even walking 15 to 30 minutes (three times a week) can make a difference.

Adopt a Heart-Healthy Diet

There are many foods you can eat that are healthy for your heart – and many you can eat that aren’t. An ideal option is the Mediterranean diet, which focuses on lean meats, fish, fruits, vegetables, whole grains and healthy fats. If you have circulation issues, fatty foods are particularly bad for you. Foods like French fries, lunch meats, fatty meats, butter, soft cheeses and ice cream are high in the kind of fats that contribute to the plaque that accumulates on the walls of your arteries.

Manage Weight To Reduce Heart Strain

Obesity can affect your circulation in numerous ways, including the simple fact that you are forcing your heart to work harder to supply your body with blood. It also increases your risk for diabetes, high blood pressure and varicose veins – all conditions that can slow down your blood flow. Even a 10 percent reduction in your body weight can have a significant impact on your overall health. This may be accomplished through a combination of diet and exercise, though weight-loss medications may also be an option.

Quit Smoking To Protect Blood Vessels

Smoking is a major risk factor for heart disease and other life-threatening conditions. The chemicals you inhale can damage your heart and blood vessels. It makes you more vulnerable to atherosclerosis – the plaque buildup in your arteries. It also causes your blood vessels to constrict (or narrow), which is less than ideal when you already have reduced circulation.

Regulate Blood Sugar Levels

When you have excess sugar (glucose) in your blood stream, it can damage the lining of your blood vessels, contribute to plaque buildup and cause inflammation. If you are diabetic or have high blood sugar levels, talk with your doctor about management strategies, including dietary changes and medications.

Monitor and Manage Blood Pressure

Keeping your blood pressure under control can limit further damage to your arteries, which become less elastic, and less efficient, over time when dealing with unhealthy pressure levels. An at-home monitor can help you and your doctor track your blood pressure and adjust strategies as needed.

This content is not AI generated.