How to Improve Circulation with Exercise & Food

Poor blood circulation is not uncommon, particularly among older people. A person experiencing poor circulation might have cold hands and feet, a numb or tingling sensation, discoloration and swelling in the feet and legs, or varicose veins. It’s a serious condition that requires medical attention because it can lead to issues like blood clots or chronic venous insufficiency (CVI). Fortunately, you can improve circulation before it becomes severe enough to require a clinical procedure. Here, we offer suggestions on how to improve circulation, even before you see your doctor.

First, let’s look at some of the causes of poor circulation. Peripheral artery disease (PAD), which results from plaque build-up in the arteries, can restrict blood flow and limit circulation in the legs and feet. People with diabetes and smokers are at high risk of poor circulation, and the risk increases with age. Without proper circulation, your tissues don’t get enough oxygen, and this can cause muscle pain, stiffness, weakness, cramping, skin discoloration, slower hair and nail growth, and even erectile dysfunction.

Elevating your feet and wearing compression garments can help improve your blood flow, but ultimately, poor circulation is a matter of vein health. Sometimes, lifestyle changes can help. The first things to look at are your diet and exercise habits

Can you improve circulation with exercise? You certainly can. Movement increases the circulation in your legs, and this can improve your vein health. Here’s how to improve circulation with exercise: start small. Take short walks as often as possible, and when you can’t walk, do gentle exercises like ankle pumping, knee bends, and leg lifts. Yoga can be beneficial as well, and it’s a low impact exercise accessible to people at all levels of fitness.

There are also foods that improve circulation. It may seem strange to think that there could be foods that improve circulation in legs, but research indicates that certain spices and foods can be extremely beneficial. Try adding more whole grains, leafy greens, fruits, and healthy fats into your diet, and you will probably notice an improvement in your symptoms. Rutin-rich foods like asparagus, green tea, and figs are also helpful, as are spices like cinnamon and garlic. Make sure you’re drinking plenty of water, too, because hydration is important for your vein health.

The first step in improving your circulation is to see a doctor for an exam and a treatment plan. If you’re seeking varicose veins treatment or help with other vein issues, trust the board-certified physicians at the Arizona Vein & Laser Institute. Using the most advanced technology, the vascular and cardiovascular surgeons at the Arizona Vein & Laser Institute provide care for all types of venous diseases. With over 40 years of experience, our team of experienced physicians can devise the right treatment plan to address your venous disease problems. For more information contact us through our website.