How To Improve Circulation In The Arms And Legs

Many people wonder how they can improve circulation to their limbs. In particular, when they have a family history of circulatory disorder, have a disease or reach a certain age.

It is a normal concern that can be solved with some very simple measures and that, in short, complement a healthy lifestyle.  Of course, these measures do not, in themselves, represent any type of treatment or replacement for drugs.

If you have any concerns, it is best to consult your doctor. The professional is the one who can best advise us on what is most convenient (or not) for us, according to our state of health.

How to know if we have a bad circulation?

In general terms, if we often feel that our hands and feet are cold, a sensation of numbness or tingling in the limbs after having been in a position for some time, or even if we experience cramps, it may be that the blood is not circulating as it should. Although each vascular problem has its symptoms.

Usually it can also occur:

• Headache.
• Brittle nails
• Appearance of varicose veins.
• Edema in the legs.
• Itching in arms and legs.
• Bluish color on fingers and nails.
• Limb weakness.
• Difficulty healing hand and foot ulcers.
• Loss of sensation in the extremities.
• Dizziness when changing posture. For example, when getting up.

What are the possible causes?

The causes of poor circulation are very diverse : from muscle contractions due to poor posture, injuries, to exposure to low temperatures, among others.

Poor circulation can also be due to more serious conditions, such as: obstruction of the peripheral arteries, arteriosclerosis, Raynaud’s disease, coronary heart disease, kidney deficiencies, lung conditions, diabetes, hypertension, among others.

It should be noted that the cause does not influence in isolation, but is most likely ‘supported’ by unhealthy lifestyle habits, such as: nutritional deficiencies, stress, abuse of alcohol, caffeine, drugs and even the regular intake of certain medications.

Therefore, it is important that, once the doctor makes a diagnosis, a lifestyle review is made that helps correct all those habits that may be damaging health. 

And the solution to improve circulation?

To combat poor circulation, in addition to the measures indicated by the doctor, it may be convenient to exercise regularly. Either, doing 30-40 minutes a day of jogging , yoga, Pilates, cycling or doing water activities such as swimming.

On the other hand, we must not forget that it is necessary to pay attention to details, such as the clothes that are worn daily and even the nightwear. Tight clothes prevent good circulation and, therefore, it is not convenient to use them every day. Also, it is best to avoid all kinds of excesses and situations that cause excitement and stress.

The importance of nutrition

It is very important that all good habits are supported by a diet rich in nutrients and good hydration. Some of the recommendations center around the consumption of foods rich in: 

• Potassium.
• Antioxidants
• Unsaturated fats.
• Fiber (soluble and insoluble).

Eat foods rich in vitamin C such as: spinach, peppers, lemon, orange, kiwi, grapefruit and lime, in addition to other fruits such as: guava, grapefruit, strawberries, berries or fruits red forest, watermelon, tomato, and melon.

Watermelon, tomatoes, and strawberries also provide lycopene, a carotenoid that, according to some research, can be very beneficial for blood circulation.

Also, foods rich in vitamin E and Omega 3 are very convenient. They stand out: sesame oil, walnut oil, almond oil, olive oil, olives, almonds, walnuts, hazelnuts, sesame and sunflower seeds. It is also advisable to supplement the diet with egg yolks and oily fish.

What should be avoided?

To improve circulation, the first thing we should do is consult with the doctor. Most likely, it will recommend avoiding smoking, sedentary lifestyle and bad eating habits, such as the consumption of trans fats and saturated fats. 

It is also not usually recommended to take foods that are too rich in sodium, since this is a substance that absorbs water and also affects the liquidity of the blood.

Remember, any concerns that arise about the foods you should eat or not, and what may be the best exercise routine for you, consult your doctor before making any decisions.