For many of us, taking measures like wrapping up in a woolly outfit and enjoying comforting meals and drinks is enough to keep us warm and healthy during the winter months.
But, for those with poor circulation, winter can be a particularly difficult time. Symptoms can intensify, and you may find yourself having to work harder to ease them.
Here, we’ll look more closely at what poor circulation is and which conditions can cause it. We’ll also offer some ways to hopefully make it easier to cope this winter.
What is poor circulation?
The circulatory system is responsible for carrying blood, oxygen, and nutrients around the body. When blood flow to a specific part of the body is reduced, that area won’t receive all of the essential nutrients it needs – which can cause problems.
Poor circulation can affect the whole body, but it’s most common in the extremities – for example, the legs, arms, feet, and hands. Some of the main symptoms of poor circulation include numbness, tingling, muscle cramps, and a stinging or throbbing pain in the affected area.
Poor circulation isn’t defined as a condition itself, but rather, can be a result of various other conditions. Therefore, it’s important to address and treat the underlying causes of poor circulation, as well as the symptoms themselves. Some of the most common causes include diabetes, obesity, heart conditions, and arterial problems; all of which we’ll cover below.
If left untreated, poor circulation can be dangerous to health due to a lack of oxygen circulating the body and reaching vital organs. Risks include heart failure, stroke, and complications such as blood clots. For this reason, it’s important to address poor circulation and seek medical help where necessary.
What can cause poor circulation?
Because poor circulation can be caused by various medical conditions, symptoms won’t necessarily look the same for everyone.
We’ll cover some of the most common causes below…
Note: If you’re experiencing any of the symptoms mentioned below, it’s important to speak with your doctor.
Raynaud’s disease
Raynaud’s disease is a common condition that causes abnormal spasms of blood vessels. This can lead to poor circulation in the extremities of the body – particularly the hands, feet, fingers, and toes.
Common symptoms of Raynaud’s disease include numbness, pins and needles, and a change in skin colour – usually after being exposed to low temperatures or being highly stressed.
Those affected by Raynaud’s disease often have smaller blood vessels which makes them more sensitive to stress, anxiety, or low temperatures.
You can find out more in our article: Raynaud’s disease – what it is and how to cope.
Peripheral artery disease
Peripheral artery disease (PAD) is a type of peripheral vascular disease that causes arteries to narrow. The condition is most common in adults over 50, and studies show that smokers have a four times higher risk than non-smokers.
PAD can lead to poor circulation in the extremities of the body – typically the legs – and cause symptoms including numbness, tingling, weakness, swelling, and pain.
Varicose veins
Varicose veins are enlarged veins that appear twisted and engorged. They most commonly occur in the legs.
The condition can develop when there’s extra pressure on blood vessels in the lower areas of the body, or as the result of damage to blood vessels. It’s most common in mature adults, and factors such as obesity, constipation, genetic factors, and being female increase the risk.
Varicose veins can cause symptoms in the legs including heaviness, burning, itchiness, and aching.
Blood clots
Blood clots block blood flow either partially or completely. They can occur almost anywhere in the body, but developing a blood clot in your arms or legs can cause circulation problems.
Spending a lot of time without moving or having mobility problems can increase the risk of developing blood clots; as can conditions like deep vein thrombosis.
Symptoms to look out for include swelling, pain, and heat in the affected area.
Diabetes
Having persistently high blood sugar levels can sometimes cause damage to nerves and blood vessels and affect circulation throughout the body – including the arms, legs, hands, and feet.
Signs of poor circulation caused by diabetes include cold or numb hands or feet; dry or cracked skin on feet; loss of body hair on arms or legs; brittle nails; pain or cramping; and slow healing of wounds due to a lack of nutrients being delivered to the area.
Obesity
Being obese increases the risk of circulatory problems.
This is because, among other things, it makes the body more prone to inflammation, type 2 diabetes, varicose veins (due to pressure on the lower body), and a build-up of fatty deposits in the blood vessels.
How can cold weather affect circulation?
If you struggle with poor circulation, it’s important to understand the impact that cold weather can have on symptoms.
Colder weather means the heart has to work harder to pump blood around the body to regulate temperature. As a result, your blood pressure and heart rate increase, which can cause the blood to thicken and sometimes clot.
Research has found that conditions such as stroke and heart disease occur more often in the colder months of the year. One reason for this is that cold weather causes our veins and arteries to constrict; which, for people who already struggle with poor circulation, places extra demand on the body to send enough oxygen to essential organs.
6 ways to improve poor circulation this winter
Medical treatment for poor circulation will often involve addressing the underlying cause. For example, if poor circulation is the result of varicose veins, then laser or endoscopic surgery may be recommended; or if you have severe Raynaud’s disease, alpha-blockers may be prescribed.
However, there are also a number of home remedies that may help to offer some relief – particularly during the colder months.
Health experts recommend that people with poor circulation…
1. Stay active
When the weather’s cold and gloomy, often the last thing we feel like doing is exercise. But staying active is essential for circulatory health.
When we exercise, our heart rate increases, which gets blood pumping throughout the body.
Research has found that over time exercising regularly can have a significant impact on blood vessel health – and can even help prevent plaque buildup and correct any arterial damage.
For example, evidence from this study suggests that people over 50 who exercise regularly have blood vessels resembling those of middle-aged people.
If you don’t know where to begin, why not start by trying these four simple exercises to improve circulation from Experience Life? Even taking the time to perform a straightforward standing spinal role can make all the difference to your circulatory health.
Alternatively, if you’re after an activity that’ll help you stay active but haven’t yet found one you enjoy, head over to the fitness and exercise section of our website. Here, we have guides on everything from individual sports like yoga, cycling, and Tai Chi, to ideas for team sports like walking netball and walking football.
If you’d like to get active from the comfort of home you might also like to check out the wide range of fitness classes on Rest Less Events.
2. Consider adding massage to your routine
Researchers have found that massage can be a useful tool for improving circulation because the pressure applied moves blood through congested areas of the body.
However, experts warn that it shouldn’t be used as a license to skip working out. While massage can help, exercise offers unique benefits to circulation that can’t be replaced.
You can find out more about different types of massage, how they can help, and where to seek professional treatment in our articles: 10 health benefits of massage and What are the benefits of hand massage?
Alternatively, if you’d prefer to give it a go yourself, why not try some of these 17 self-massage techniques from The Healthy?
3. Take steps to manage stress levels
If you struggle with poor circulation, taking steps to manage your stress levels can be a useful step to take. We all know that feeling stressed or anxious can bring about a number of unwanted physical effects – for example, poor sleep and low energy levels.
But, research has found that one of the areas most negatively impacted by stress is circulation. This is because heightened stress levels can cause a sudden increase in blood pressure, which places increased strain on vein walls.
If you want to take steps to manage your stress levels, you might find some useful ideas in our articles: 7 tips for coping with stress and anxiety, 8 things to do with your hand when you feel anxious, and 3 breathing exercises for anxiety and stress relief.
4. Stay hydrated
Staying hydrated is essential for our overall health, but there are a few reasons why drinking enough water is particularly important when it comes to circulation.
Firstly, our hearts have an easier job of pumping blood throughout the body when we’re well-hydrated. Furthermore, when we’re dehydrated, the blood retains more sodium, which can thicken the blood and make it more difficult to circulate around the body.
If drinking enough water is something you struggle with, you’ll find some useful tips in our articles: 10 tips for staying hydrated and why it’s important and 9 healthy and hydrating alternatives to water.
5. Maintain a healthy diet
Eating a healthy, balanced diet is important for circulation. This is because what we eat affects the health of our blood vessels. Eating lots of processed foods, saturated fat, salt, and sugar can raise blood pressure and cholesterol levels. It can also cause plaque to build up in the arteries – all of which disrupts circulation.
Therefore, prioritising unsaturated fats like plant-based oils, and eating plenty of dietary fibre (particularly soluble fibre) like whole grains, fruits, vegetables, and beans are useful steps to take to improve circulation.
Research has also found that there are some foods that may be particularly beneficial for circulatory health. For example, studies have found that garlic can improve blood flow by 50%; cayenne pepper increases circulation, boosts blood vessel strength, and reduces plaque buildup in arteries; and onions can significantly improve blood flow and arterial dilation.
Our article, 12 foods that can improve circulation, has more information on how diet can impact circulation.
6. Quit smoking and moderate your alcohol and caffeine intake
Quitting smoking and moderating your alcohol and caffeine consumption can help improve circulation.
Smoking has a negative impact on blood circulation, largely because it causes blood vessels to tighten. But, research has found that within two to 12 weeks of stopping smoking, blood circulation improves. Stopping smoking can give the immune system a boost, reduce stress, and make exercising easier.
When it comes to alcohol and caffeine, it’s not always necessary to restrict your consumption entirely. However, there’s mounting evidence that moderating consumption can positively impact circulation.
This is because excessive alcohol intake, either over a long time period or in one sitting, can cause veins to constrict and expand – both of which can prevent blood from being pumped effectively throughout the body.
Meanwhile, consuming too much caffeine over a long period of time may also contribute to high blood pressure and disrupt healthy blood flow.
According to the NHS, adults should consume no more than 14 alcoholic units a week (spread across three days or more), and no more than five cups of coffee a day.
For tips on moderating your intake, have a read of our articles: 7 tips for quitting smoking and 10 tips to stay alcohol-free beyond dry January.
Final thoughts…
Living with poor circulation can make the winter months difficult. However, by making a few simple changes, it’s possible to make things a little bit easier.
That said, if these steps aren’t working for you, it’s important not to suffer in silence. If you’re struggling with poor circulation, remember to always seek the advice of your doctor.
For further reading, head over to the general health section of our website. Here you’ll find everything from healthy heart tips to information on gut and bladder health.
What are your experiences of poor circulation? Do you have any remedies that you’d recommend? We’d be interested to hear from you in the comments below.
