Are your hands cold all the time? Do your toes get numb or tingly? Does it seem like it takes a long time for cuts to heal? You could be dealing with poor circulation.
Poor circulation can be a sign of other health issues, so it’s important to recognize the symptoms. Adrian Santini, MD, a vascular surgeon with Banner - University Medicine, explained more about the condition, what could be causing it and what you can do to improve your circulation.
What is poor circulation?
Poor circulation is when your blood flow is restricted. "Poor circulation describes issues with the arteries, veins or lymphatic system that lead to them not functioning properly," Dr. Santini said.
Your circulatory system delivers oxygen and nutrients to your body, so when it’s not working as well as it should, your hands, feet, brain and even vital organs might not get what they need to stay healthy. This can lead to uncomfortable symptoms and, sometimes, serious health conditions.
Signs and symptoms of poor circulation
"Everyone's symptoms are a little different and not all types of poor circulation seem the same,” Dr. Santini said.
Here are some common signs to watch for:
- Cold hands and feet: If your extremities feel cold, even in warm environments, poor blood flow may be the issue.
- Numbness or tingling: A pins-and-needles sensation in your fingers, toes or limbs could be a sign of restricted blood flow.
- Swelling in legs and ankles: When blood doesn’t flow well, fluid can build up and cause swelling.
- Calf pain when walking: Poor circulation in your legs can make it uncomfortable or painful to walk.
- Fatigue and brain fog: If your muscles or brain don’t get enough oxygen, you might feel tired or have trouble focusing.
- Slow-healing wounds: Cuts or sores that take longer to heal, especially on your feet, could be due to poor blood flow.
- Skin discoloration: Blue or pale skin, especially in fingers or toes, can be a sign of a lack of oxygen which could be caused by circulation issues.
Dr. Santini said, "Symptoms can be as mild as a little bit of swelling in the legs or some calf pain with walking shorter distances than usual, all the way to wounds that develop and do not heal or organs that cannot function properly because of a lack of normal blood flow."
What causes poor circulation?
"Causes of poor circulation in the arteries, veins and lymphatic system are all a little different,” Dr. Santini said.
Several health conditions and lifestyle habits can lead to poor blood flow:
- Aging: As you get older, the health of your circulatory system slowly gets worse.
- Genetics: Some people are more likely than others to develop these problems due to their family history.
- Peripheral artery disease (PAD): Plaque buildup in your arteries can restrict blood flow to your legs and feet.
- Blood clots: Clots can block blood flow and cause major complications like deep vein thrombosis (DVT).
- Diabetes: High blood sugar levels can damage blood vessels and nerves, especially in your hands and feet.
- High blood pressure: Hypertension stresses your arteries, which can make blood flow less efficient.
- High cholesterol: Cholesterol in your blood vessels can slow blood flow.
- Kidney disease: When your kidneys don’t function properly, it affects your circulation.
- Smoking: Nicotine narrows blood vessels, which reduces your circulation and raises your risk of vascular disease.
- Sedentary lifestyle: Sitting for long periods slows your blood flow and increases your risk of clots or swelling.
- Standing: A job where you have to stand for a long time can impact your circulation.
- Injury: Trauma to your legs, including some medical procedures, can cause circulatory issues.
When to see a health care provider
If you’re noticing symptoms like numbness, skin color changes or slow-healing wounds, you should get medical advice. Ignoring these signs can lead to more serious problems. A specialist can assess your symptoms and recommend treatments that can improve your circulation.
Dr. Santini said, "See a health care provider if you notice any changes or new symptoms. Swelling, non-healing wounds, severe leg pain or foot pain that wakes you from sleep, or changes in the distance that you can walk are all examples of times that seeing a provider is important."
How to improve your circulation
"One of the best ways to improve circulation is to focus on healthy lifestyle choices. You should also make sure that your blood sugar is well controlled and stick to a balanced diet and exercise plan," Dr. Santini said. “Healthy habits are impactful and small changes make a huge difference in the long run!"
These steps can help you get your blood flowing:
- Stay active: Moving your body regularly promotes healthy blood flow. Walking, stretching and swimming are good choices.
- Eat a heart-healthy diet: Foods like leafy greens, fish, nuts and whole grains support good circulation.
- Stay hydrated: Drinking enough water keeps your blood from becoming too thick, so it can circulate more smoothly.
- Quit smoking: If you smoke, quitting can improve your vascular health.
- Wear compression socks: They can reduce swelling and improve blood flow in your legs.
- Manage other conditions: Controlling issues like high blood pressure or diabetes may help prevent complications.
The bottom line
Simple steps like staying active, eating well and managing health conditions can help improve your circulation and your well-being. But if you notice symptoms of poor circulation, don’t ignore them.
Reach out to your health care provider or an expert at Banner Health for an evaluation. Taking action now may help prevent health problems in the future.
