How to Improve Poor Blood Circulation

The circulatory system

Your heart typically pumps anywhere from 60 to 100 beats per second, sending blood out into the rest of your body, carrying oxygen and nutrients along its way. Your body’s circulatory system is responsible for sending that blood to and from your heart, with your arteries carrying the blood from your heart, and your veins carrying blood back to your heart.

In some cases, that blood flow may be reduced. In that case, you will suffer the symptoms of poor blood circulation. People of all ages can suffer from poor blood circulation. Usually, the most common symptoms occur in the arms or legs, with one of the most common symptoms being that they often feel cold.

Common Symptoms of Poor Circulation

Cold extremities (feet, hands, arms, and legs)

Tingling or numbness (“pins and needles”)

Pain in limbs

Muscle cramping


Varicose veins

Skin discoloration (pale, blue)


Lack of hair growth on legs


What causes poor circulation?

There are many ailments and illnesses that can cause poor blood circulation. If something seems off, it’s always best to speak with your doctor so that they can accurately help you with a diagnosis.

Poor circulation can sometimes be caused by:


If you happen to have high levels of glucose in your blood, your small blood vessels may become damaged.

Peripheral artery disease

Commonly, PAD is caused by a build up of fatty deposits on your artery walls. Your arteries become narrower, which then impairs your blood flow. There are other causes of PAD which include inflammation, injury, and radiation damage.

Varicose veins

Varicose veings are caused by increase blood pressure and damage to the vein itself. Varicose veins are most common in the legs. Your chances of developing varicose veins increase if you are a woman, are obese, or if other people in your family have them.


Being obese can cause a lot of wear and tear on your arteries due to everything that can potentially come with it; high blood pressure, diabetes, inflammation etc. Damage to your arteries can result in reduced bloodflow.

Raynaud’s disease

The cause of Raynaud’s disease is not clear, but it does cause smaller arteries in your body to become narrow which then decreases blood circulation

Improving Blood Circulation

When it comes to your health, there are often things that you can do to mitigate risk for illness and disease. Depending on the cause of your poor circulation, there are likely healthy choices that you can make to reduce symptoms or to prevent problems from arising in the future. Of course, it’s always recommended that you speak to your Doctor before making any drastic changes to your diet or physical routines.

Quit Smoking

You should quit smoking for MANY reasons. One reason being that the nicotine damages your arteries and thickens your blood which makes it hard for your blood to flow.

Drink Water

Your body is made up of mostly water! That includes your blood. Keep hydrated so that the fluids in your body can keep flowing.

Stand When You Can

Sitting for long periods of time (in a car, at a desk, on a sofa) can cut off blood flow in your legs. If it’s possible, try to be mindful of this and spend more time standing up to let your blood flow freely.

Get Exercise

The more you exercise, the more oxygen you’ll be taking in. Oxygen helps get your blood flowing and strengthens your heart.

Wear Compression Socks

Compression socks apply pressure to your legs which prevents blood from pooling in your lower half. They help get your blood flowing back up to your heart.

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