Poor blood circulation in arms and legs

Causes and natural treatment.

Poor blood circulation occurs when your circulatory system can’t pump blood efficiently throughout your body.

Poor circulation can happen in the:

the arteries, which supply blood going to the arms and legs
the veins, which carry blood back to the heart
the lymphatic system, which drains tissue fluids

Poor blood circulation can affect any area of your body, but this article will specifically look at how it affects your arms, legs, fingers, and toes.

Symptoms of poor blood circulation in limbs

When less blood, nutrients and oxygen get delivered to your limbs you might experience some of the following symptoms.

cold hands and feet

tingling
numbness
throbbing or stinging pain in your limbs
muscle cramps
edema in hands, arms, ankles, legs, and feet. Edema happens when fluids build up in areas of the body and this causes swelling.
skin colour changes. Skin can appear paler than usual or if blood is leaking from your capillaries, these areas may appear purple.
leg ulcers

What causes poor circulation?

There are many causes of poor circulation – common causes include diabetes, peripheral arterial disease and Raynaud’s syndrome.

Diabetes

When your blood sugar levels are chronically high, it will damage your blood vessels and this in turn will restrict blood flow.

Peripheral arterial disease (PAD)

PAD causes blood vessels to narrow. Because of poor blood circulation, PAD causes numbness, tingling, or a feeling of pins and needles in your lower legs or feet. Pain in the feet often occurs when walking or exercising. People over 50 are more likely to develop this disease but it can also affect younger people. Smokers are four times more likely to develop it than non-smokers.

Raynaud’s syndrome

If you have chronically cold hands and feet, you might be suffering from Raynaud’s syndrome. This disease causes the small arteries in your hands and feet to narrow. People suffering from Raynaud’s syndrome usually experience symptoms when the temperature drops or they feel stressed.

What can I do to better blood circulation naturally?

Apart from taking medication, you can naturally help your blood circulation on

Quit smoking. Smoking is a serious risk factor.
Exercise. Aerobic exercise like walking, running or swimming is great to get your blood flowing. Try exercising for 30 minutes five days a week.
Follow a heart-healthy diet. Eat lots of vegetables and fruits, whole grains, lean poultry and oily fish like salmon and tuna.
Stand at your desk. If you’re working at your desk for an extended amount of time, consider a standing desk. Sitting for too long can slow blood flow to your legs.
Wear compression socks. The pressure that these socks put on your legs will help to speed up blood flow from your legs to your heart.
Use a body brush to brush your arms and legs every day before you shower. This will get your blood flowing.
Take supplements. Vitamin E, folic acid and niacin are known to help with blood circulation.

Takeaway

When blood flow is restricted to your limbs you will experience symptoms like muscle cramps, tingling and numbness. Problems with circulation can be caused by many things – diabetes, peripheral arterial disease (PAD) and Raynaud’s syndrome are common culprits. There are many lifestyle changes that can help better your blood flow.

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