People of all ages can suffer from poor blood flow in the legs, and it negatively affects their quality of life. Blood circulation in the leg is very important, as it helps to bring oxygen and other nutrients to the tissues in the leg.
While poor blood circulation may be a sign of vein disease, it is important to take care of your vascular health. See how to best take care of poor blood flow in legs, and when to see a doctor.
What Does Poor Circulation in The Legs Mean?
Poor blood circulation in the legs often means that arteries can't transport enough oxygen to the tissues. Blood is responsible for carrying oxygen and other needed substances to cells. It also carries away waste products like carbon dioxide (CO2), which is then expelled through breathing or by the pores of your skin. Lack of oxygen in the leg can cause problems with wound healing, skin infections, and even cellulitis.
What Causes Poor Circulation in the Legs?
Poor blood circulation can be caused by a number of medical conditions, the most common being peripheral arterial disease (PAD). This is caused by plaque building up in your arteries, which restricts blood flow. Medications such as beta-blockers may also cause poor blood circulation in the legs, or a condition called chronic venous insufficiency.
Other causes of poor circulation in the legs include :
- Obesity
- Blood Clot
- Venous Diseases
- Chronic Venous Insufficiency
- Pregnancy
- Aging
- Diabetes
- Smoking
Common Symptoms of Poor Circulation in the Legs
The most common symptoms of poor circulation in the legs are leg pain, leg cramping, tingling, muscle pain, and heavy or tired feeling in the legs. These symptoms often increase when standing for long periods of time because gravity pulls blood down into your lower body.
Other symptoms include :
- Numbness
- Coldness
- Muscle Cramps
- Skin Changes (discoloration, dry skin, hair loss)
- Swelling
- Itchy legs
How to Improve Poor Blood Circulation in the Legs
There are many ways that you can improve poor blood circulation in the legs. To make it easier for you to choose what type of treatment is suitable for you to apply, we have created six categories that you can do to overcome the problem of poor blood circulation in the legs.
1. Home Treatments
The first method of treatment is the easiest, but also the most common way of treatment for poor blood circulation in the legs. Home treatments are quite inexpensive and easy to apply.
here are some treatments that you should do at home to overcome the problem of poor blood circulation in the legs :
- Wear compression stockings: Compression stockings can help improve blood circulation in the legs by increasing the pressure on the veins and muscles in the legs. This will help push the blood up to the heart, which will improve blood flow.
- Elevate your legs: By elevating your legs help reduce varicose veins and promote blood circulation. You can do this by putting a pillow under your feet while you're lying in bed, or using the edge of another chair that is higher than where you are sitting, so your feet can hang off.
- Massage: Massaging the area around the ankles to stimulate blood flow to the legs and reduce venous pooling in the veins.
- Avoid long periods of sitting or standing: When you are sitting or standing for a long period of time, it is important to move around and stretch your legs every so often to improve blood flow.
- Dry Skin Brushing: Dry skin brushing is a good way to promote blood circulation in the legs and improve lymphatic drainage. By gently rubbing your hands on your skin, you will help stimulate the lymph vessels and force toxins and waste products out of the body.
- Take a Bath: A warm bath can help improve blood circulation in the legs by relaxing the muscles and promoting blood flow.
2. Exercise regularly
Exercise is a great way to improve your blood circulation, as it helps to keep your arteries healthy and clear. When you exercise, your heart rate increases and this causes the blood vessels in your legs to dilate. This increased blood flow will help to bring oxygen and other nutrients to the tissues in your legs.
Here are the types of exercise you can do:
- Go on regular walks: Taking a regular walk is a good way to improve your blood circulation. It's easy, requires no equipment, and can be done almost anywhere.
- Running: Running is a great cardiovascular exercise that will help improve your blood circulation.
- Biking: Biking is another great cardiovascular exercise that helps improve blood circulation in the legs.
- Swimming: Swimming can be a very effective form of exercise as it helps to strengthen joints and muscles in the legs, while also improving blood circulation.
- Yoga: Yoga is a good way to improve blood circulation in the legs by stretching out all of your muscles and increasing flexibility.
3. Eat a Healthy Diet
One of the most effective ways to improve poor blood circulation in your legs is to make some changes to the foods you eat. And here are the types of foods you should eat in order to help you increase good blood circulation in your legs:
- Increase Omega-3 fatty acids: Omega-3fatty acids are important for heart health and they can also help improve blood circulation. Good sources of omega-3fatty acids include salmon, trout, walnuts, and flaxseed oil.
- Decrease salt intake: Too much salt in your diet can cause your blood pressure to increase, which will put a strain on your blood vessels and can lead to poor blood circulation.
- Increase fiber: Fiber is important for overall health and it can also help improve blood circulation. Good sources of fiber include fruits, vegetables, and whole grains.
- Eat iron-rich food: Iron is an important mineral for blood health, and if you are anemic due to iron deficiency, it can cause poor blood circulation in the legs. Good sources of iron include lean red meat, eggs, poultry, seafood, green leafy vegetables, and whole grains.
- Stay away from saturated fats: Saturated fats can be found in many processed foods, such as baked goods and fast food. Saturated fats can cause plaque to build upon the arterial walls, which will lead to a reduced blood flow to the legs.
4. Lifestyle Changes
In addition to making some dietary changes, there are also other lifestyle changes you can make that will help improve blood circulation in the legs. Here are the lifestyle changes you should make:
- Quit smoking: Smoking is bad for your heart health and it can cause plaque buildup on the arteries as well as increase your risk of blood clots. This can lead to poor blood circulation in the legs.
- Limit alcohol intake: Too much alcohol can also lead to high blood pressure and increase your risk of developing blood clots. This can also lead to poor blood circulation in the legs.
- Manage Your Stress Levels: When you're stressed, it can have a negative effect on your blood circulation. This is because stress causes the body to release cortisol, which is a hormone that can constrict blood vessels. This will reduce the amount of blood that flows to the legs and can lead to poor circulation.
- Stay hydrated: Staying hydrated is important for overall health and can also help improve blood circulation. Drink plenty of water each day, and avoid drinks that are high in sugar and caffeine.
- Stay at a healthy weight: Being overweight can put a strain on your blood vessels and can lead to poor blood circulation. Try to maintain a healthy weight by eating a balanced diet and participating in regular physical activity.
- Drink green tea: Drinking green tea can help improve blood circulation in the legs. This is because green tea contains bioactive compounds called catechins, which are antioxidants that dilate blood vessels to improve blood flow.
5. Take supplements
In addition to making dietary and lifestyle changes, you can also take supplements that will help improve blood circulation in the legs. Here are some of the supplements you should consider taking:
- Fish oil supplements: Fish oil supplements contain omega-3fatty acids, which are important for heart health and can also help improve blood circulation.
- Garlic supplements: Garlic contains allicin, which is a compound that has anti-inflammatory and antioxidant properties. This can help improve blood circulation in the legs.
- Ginkgo biloba supplements: Ginkgo biloba is a herb that has been used for centuries to improve blood circulation. It works by dilating the blood vessels and helping to improve blood flow throughout the body.
- Bilberry supplements: Bilberry is rich in antioxidants that can help improve blood circulation by protecting the blood vessels from damage caused by free radicals.
- Coenzyme Q10: This supplement helps improve the function of your heart and can help to increase the amount of oxygen that is delivered to your tissues.
- Arginine: This supplement helps to improve the function of your endothelium, which is the layer of cells that line your blood vessels. When these cells are working properly, they can help to relax and dilate your blood vessels, which will improve blood flow.
Always consult your medical professional before taking any supplements as they may react with your medications
6. Medical Treatments
If you have tried making lifestyle changes and eating a healthy diet, but you are still experiencing poor blood circulation in your legs, you may need to seek medical treatment. Here are some of the treatments you may be prescribed:
- Blood thinners: If you have a history of blood clots, your doctor may prescribe blood thinners to help prevent more blood clots from forming.
- Manage your blood pressure: Managing your blood pressure is an important part of keeping your blood vessels healthy and can help improve blood circulation in the legs. Make sure you are following your doctor's recommendations for treatment and take your medications as prescribed.
- Control your blood sugar: Managing your blood sugar is also important for overall health. If you have diabetes, you should work with your doctor to control your blood sugar levels and prevent complications from blood vessel damage.
- Keep Your Cholesterol Under Control: High cholesterol can lead to fatty deposits in the arteries, which increases your risk of developing blood clots. Make sure you have your cholesterol levels checked regularly and work with your doctor to keep them under control.
How long does it take to get circulation back?
Reversing the damage to your blood vessels after a period of poor circulation may take a few weeks / few months / or years. Your doctor may prescribe medications and recommend lifestyle changes, but the length of time it will take for you to recover from poor blood circulation will depend on how severe your condition is.
Conclusion
Poor blood circulation in the legs can be a sign of a serious health condition, such as heart disease or diabetes, or underlying vein disease. If you are experiencing this symptom, it is important to see your doctor and get checked out. There are many things you can do to improve blood circulation in the legs, including making dietary and lifestyle changes, taking supplements, and seeking medical treatment. With patience and perseverance, you can improve your symptoms and get your life back on track.
However, if you are concerned that low circulation in your legs is caused by a medical condition, a simple leg ultrasound or vein consultation is your next best option to help diagnose this condition.