How To Tell If You Have Poor Circulation: Signs, Causes & Remedies

Serena Williams shared once how an embolism, which nearly killed her due to its life-threatening nature, impacted her life.

Common Signs Of Poor Circulation

Your body gives signs if your blood circulation is lacking. Do you notice any of these signs? If you do, not paying attention could result in more serious complications later. Ensure that you remain alert to the body’s signs so you can help yourself to take action immediately to achieve better circulation.

1. Are Your Hands And Feet Cold? 

While cold hands and feet may look like casual discomfort, they signify that blood is not well available to your extremities. The circulatory system tends to be more concerned about providing warm, rich blood rich in oxygen to major organs like the brain and heart, which can leave your fingers and toes out in the cold—literally. People with chronic poor circulation may even experience numbness, pain, or discolouration in their hands and feet.

What To Do?

• Put on warm gloves and socks.  
• Stay away from extremely cold temperatures.  
• Take part in activities such as walking or yoga that boost circulation.  
• If the issue is ongoing, speak to a doctor to check for other conditions.  

Did you know? Your body contains more than 60,000 miles of blood vessels, which is enough to circle the Earth two times!  

2. Numbness And Tingling: Do Your Limbs “Fall Asleep” Too Often?  

That strange pins-and-needles feeling when a foot or a hand “falls asleep” is something we have all experienced. It usually stems from compressing a nerve or blood vessel and is harmless.

But if it happens frequently or without an obvious cause, it could mean that the blood supply to certain areas of your body is restricted. This may indicate underlying issues such as diabetes, peripheral artery disease (PAD) or even nerve damage.  

What To Do?  

• Try to move around regularly if you are seated for extended periods of time.  
• Stretch and do simple exercises like yoga.  
• If you suffer from diabetes, ensure you maintain a healthy blood sugar level.  
• Contact a doctor if the tingling feeling does not go away or worsens.

3. Swollen Legs, Feet, Or Ankles?

The swelling of the lower legs, feet or ankles is known as oedema, and it may indicate poor blood circulation. When blood has difficulty going back to the heart, swelling occurs due to fluid retention in the tissues. 

This is frequently seen in people who sit or stand in one position for too long. However, it can also indicate advanced heart disease, kidney problems, or venous insufficiency.

What To Do?

• Keep your legs elevated in a sitting or lying position.
• Avoid sitting or standing for long periods.
• Use compression socks to aid in better blood circulation.
• Limit salt intake to reduce fluid retention.
• If swelling is persistent, visit a specialist to rule out any serious issues.

4. Varicose Veins: More Than Just A Cosmetic Concern

Varicose veins appear to be an aesthetic concern but are actually a result of extremely weakened walls of veins and malfunctioning valves that hinder smooth blood flow back to the heart. This causes blood pooling, which leads to the bulging blue veins that many people tend to worry about. 

While varicose veins are more common with ageing, they happen after pregnancy or prolonged periods of inactivity as well. Along with this, they also increase the chances of getting blood clots.

What To Do?

• Do regular exercises, like walking or cycling.   
• Avoid sitting or standing for too long.  
• Put on compression stockings for better vein health.  
• Rest with your legs up frequently.  

5. Constant Fatigue: Do You Always Feel Drained?  

Feeling bone-weary, even after a good eight hours of sleep? Lack of blood flow could be the reason. Your circulatory system is responsible for delivering vital oxygen and nutrients to muscles, organs, and the brain.

If this flow gets restricted, then a lot of stress builds up in the body, which makes it feel sluggish and dormant. Sometimes, fatigue from restricted circulation could be caused by anaemia or issues pertaining to the heart.  

What To Do?  

• Drink enough water to make sure circulation remains unobstructed.  
• Opt for a balanced diet filled with iron and B-rich foods for better oxygen intake.
• Ensure that you get seven to nine hours of shut-eye every night.  
• Do moderate exercise to improve blood flow.

Did You Know? Approximately 2000 gallons of blood are pumped through your heart on a daily basis.

6. Skin Discolouration: A Sign Which Should Not Be Ignored  

Your skin’s colour is directly proportional to your bodily circulation. Areas such as lips, fingers, and toes can turn bluish, pale, or purplish due to a lack of oxygen in the blood. This phenomenon is referred to as cyanosis. While most people can experience this as a temporary reaction due to cold weather, it can lead to more serious issues if it occurs often with no apparent reason. It is then considered a circulatory issue, heart problem, or lung disease. 

What To Do?  

• Avoid cold as it leads to the constriction of blood vessels.  
• Smoking leads to restricted blood flow, which needs to be avoided.  
• If skin discolouration is happening continuously, immediate medical aid should be sought.  

7. Leg Cramps And Pain: Where Muscles Cry Due To A Lack Of Help

In order for the muscles to function properly, they need to receive oxygen and nutrients. The muscles, especially in the legs, are likely to get insufficient blood supply due to poor circulation, which leads to cramping, pain, and soreness. 

This is seen more often with patients who are suffering from a condition known as Peripheral artery disease (PAD). This is caused by plaque buildup, which leads to the narrowing of certain arteries, resulting in the blood flow being restricted.  

What To Do?  

• Muscle cramps can be prevented by maintaining hydration.  
• Regular stretching will provide better blood flow and improved flexibility.
• Regular movements. Sitting for prolonged periods can lead to inactivity. Trying to move around every so often keeps blood circulation active. 
• If the cramps persist, it would be a good idea to consult your doctor in order to check your overall circulatory health. 

Common Causes Of Poor Circulation

Analysing the reasons behind poor blood circulation is important if you plan to solve the issue effectively. There are numerous reasons why blood flow is not sufficient, and each will impact your health differently. Below are some of the leading causes:

1. Atherosclerosis: The Silent Artery Blocker

Your arteries should be smooth stretches of a freeway with no obstructions for blood flow; however, when plaque deposits are left unattended, they result in congestion. Atherosclerosis plaque hardens and narrows arteries, which severely restricts circulation, increasing the risk for serious attacks, strokes, and PERIPHERAL ARTERY DISEASE (PAD).

Did You Know? In a study of more than 25,000 adults in Sweden, more than 40% of middle-aged adults with no known heart disease had signs of atherosclerosis, a buildup of fatty deposits that reduces blood flow to the heart.

2. Diabetes - High Blood Sugar, Low Circulation

Having uncontrolled blood sugar levels will slowly begin to corrode blood vessels and nerves, especially around your legs and feet. Marked delays in the healing process, increased chances of infections, and amputations are dire consequences of uncontrolled diabetes.

Tip: Eating healthy, working out, and keeping healthy levels of blood sugar will enhance circulation and blunt unwanted health issues.

3. Obesity - The Cost Of Excess Weight & Poor Health

Being overweight multiplies the risk of diseases by tenfold, weakening circulation. Excess weight also puts strain on blood vessels, making the heart work overtime to pump blood, resulting in poor circulation.

Did You Know: You can improve circulation and significantly lower the chances of heart disease by losing 5 to 10 per cent of your body weight. 

4. Smoking – The Circulation Killer

Every inhalation of smoke exposes your body to harmful chemicals and constricts your vessels, resulting in a narrowing of veins and tissue oxygen delivery. Nicotine use leads to poor blood flow and fosters clot formation due to the shrinking of blood vessels. Severe complications include increased clotting risk and gangrene. 

Fact: Smoking a single cigarette can lower circulation for 90 minutes! 

5. Sedentary Lifestyle - Sitting Is The New Smoking

Sitting still for prolonged periods, either working at a desk or lounging on a sofa, impedes blood flow. Moving your body aids blood circulation and prevents conditions such as cardiovascular disease. 

Quick Solutions: Move around every 30 minutes or stretch. Aim to increase your level of physical activity. 

6. High Blood Pressure – The Heart’s Biggest Enemy 

Excessive chronic high blood pressure makes your heart undergo more stress than it should, which weakens blood vessels over time. Poor blood circulation becomes the order of the day, together with increased chances of heart disease, stroke, and kidney problems.

Did You Know? Because it lacks any noticeable symptoms but can damage your vital organs over time, high blood pressure is frequently referred to as the “silent killer.”

Remedies To Improve Circulation

Having good circulation is vital because it helps ensure that oxygen and essential nutrients reach every organ, muscle, and cell in the body while assisting in the elimination of waste and toxins as well. Fortunately, there are easy ways to boost circulation. They include various practices that trigger better blood flow to the body.  

Let us look at the six ways you can naturally and effortlessly improve circulation in your body:  

1. More Movement And Less Sitting – Routine Exercise For Improved Circulation

Routine physical activity is known to boost circulation, so make it a point to incorporate movement into your daily agenda. When you move, your heart pumps blood more efficiently, causing your blood vessels to dilate and deliver more oxygen-rich blood throughout your body.  

Best Exercises For Improving Blood Circulation 

• Walking: A simple 30-minute walk each day can do wonders for blood flow, especially to your lower limbs. Studies indicate that walking improves circulation in the legs and reduces the risk of varicose veins.  
• Swimming: Water exercises increase circulation while putting less stress on the body.

The water is capable of circulating blood without the assistance of land-based activities due to buoyancy.  

• Cycling: Strengthening of the heart while improving blood circulation to the legs is achieved through biking, whether using a stationary bike or riding outdoors.  
• Yoga & Stretching:  Various yoga positions, such as downward dog and legs up-the-wall, aid in circulation naturally by promoting venous return (the return of blood to the heart). 

Check Out These Yoga Poses That Increase Blood Circulation

• Viparita Karani (Legs-Up-the-Wall Pose) – This restorative posture helps leg swelling and enhances venous return.
• Surya Namaskar (Sun Salutations) – This movement throughout the body prepares for mindful meditation by circulating blood and heat throughout the body. 
• Bhujangasana (Cobra Pose) – This asana is known to develop the chest region and improve blood circulation to all the parts with oxygen-rich blood.
• Tadasana (Mountain Pose) – This foundational asana helps one find one's centre while also aiding in directing blood to the brain.

If you are seriously considering incorporating yoga into your routine, let us connect for professional advice and guidance. 

Tip: Aim for at least 30 minutes of moderate exercise most days of the week. Remember to stand and stretch every hour to improve circulation during desk work.  

2. Stay Hydrated—Water Is Your Blood’s Best Friend

Your blood consists of roughly 50% water. Staying hydrated guarantees that blood flows freely as needed while also reducing the risk of overheating.

Signs Of Dehydration That Can Affect Circulation

• Cold extremities like hands and feet 
• Dizziness or fainting  
• Cramps in the muscles  
• Headaches  

Tip: Drink at least eight glasses of water a day. It is advised to increase the amount if you exercise or live in a hot climate.

Watermelons and cucumbers are examples of water-rich fruits that contribute to hydration, and herbal teas aid in the same way.  

3. Massage & Stretching – One Of The Best Ways To Stimulate Blood Circulation Naturally

Has anyone pointed out to you how your skin becomes a bit rosy after a massage? That’s because massage aids in blood circulation by delivering oxygen to the muscles. It also helps relieve tight muscles, which sometimes block blood flow.

Advantages Of Massage For Improving Blood Circulation

• Enhances blood and lymphatic circulation  
• Aids in removing toxins from the tissues  
• Alleviates the tissue swelling around the feet and the legs  

Stretching, too, contributes significantly to better circulation. It promotes flexibility of the blood vessels and aids in preventing stiffness caused by prolonged sitting.  

Abhyanga, or oil massage as it is generally referred to, is an effective Ayurvedic practice for relaxing the mind and nourishing the skin. It also stimulates circulation and enhances blood flow, muscle relaxation, and lymphatic detoxification.

Select an oil according to the doshas:

• Vata (dry skin, cold extremities) → Warm sesame oil
• Pitta (hot, prickly sensations) → Cooling sunflower or coconut oil
• Kapha (slow circulation, water retention) → Warming sesame or mustard oil

Slightly warm the oil before application.

Tip: If you do not have time for a full-body massage, concentrate on your feet and legs before bedtime. This will greatly aid with relaxation and improve circulation!

Note: Offer yourself a self-massage for about five minutes with warm coconut or sesame oil prior to going to bed. If it is feasible, boost your blood flow by getting a professional massage every month.  

4. Leg Elevation: Enhance Blood Circulation With This Easy Technique

Do you suffer from feeling like your legs are heavy, swollen, or sluggish? If so, then gravity could possibly be working against you. Staying idle is one of the culprits that causes sluggish blood circulation in the lower body. All that needs to be done is to keep the legs in an elevated position!  

Leg Elevation Benefits

• Aids blood returns to the heart  
• Diminishes swelling while halting varicosities  
• Soothing fatigue in the legs  

Tip: Lie down with your legs propped above heart level for 20 minutes, 2-3 times a day. This is beneficial after a long day of standing or travelling.  

5. Wear Compression Socks - The Best Kept Secret For Your Circulation

Compression socks are often marketed towards athletes and the elderly, but they can help just about anyone. These specialised socks provide light pressure onto the legs, aiding the veins to push blood back to the heart more easily. 

Who Should Consider Wearing Compression Socks?

• Those who sit or stand for extended hours (i.e., office workers, teachers, nurses)  
• Frequent travellers, particularly on long flights  
• People suffering from varicose veins or swelling in the legs  

Tip: Consider wearing compression socks on long trips or when sitting for a long time. You’ll be impressed at the difference in how your legs feel!  

6. Eat A Diet That Supports Blood Circulation - It Makes A Difference!

Your diet has a significant impact on your blood flow. Some foods are beneficial for healthy blood flow, while others, such as processed foods, tend to be counterproductive.  

Best Foods For Boosting Blood Circulation

• Fatty Fish – Salmon, mackerel, and sardines are packed with omega-3s, which enhance blood flow and decrease blood thinning.
• Berries – Blueberries, strawberries, and raspberries possess antioxidants that aid in blood vessel flexibility.
• Leafy Greens – Spinach, kale, and arugula are rich in nitrates that facilitate blood flow by relaxing blood vessels.
• Nuts & Seeds – Chia seeds, flax seeds, and walnuts are sources of unprocessed fats that are beneficial for heart health and circulation.
• Dark Chocolate – If you love chocolates, dark chocolate (70% cocoa or higher) is your best choice! It contains flavonoids that boost circulation and reduce blood pressure.

Foods To Avoid (They Slow Circulation!)

• Sugary sodas and refined carbs (can lead to inflammation in blood vessels)  
• Salt (excessive amounts can lead to water retention and hinder blood flow)  
• Processed foods high in trans fats  

Tip: Try adding at least one of these circulating benefiting foods in every meal. You will be surprised how enjoyable snacking on walnuts or a square of dark chocolate can be!  

Ayurveda explains that warming spices augment blood flow and dismantle stagnation while ‘igniting’ Agni or digestive fire. This is achieved when blood vessels are widened and the heart is able to pump efficiently.

Best Ayurvedic Spices For Circulation

• Ginger – Sip ginger tea daily to reap the benefits of an all-natural blood thinner and circulation enhancer. 
• Turmeric – Combine with warm milk for a golden latte as curcumin, which is known for its anti-inflammatory properties. Studies indicate that it can also improve blood circulation. 
• Cinnamon – Maintain optimal heart health and blood flow with the spice that helps widen blood vessels. Add some to your morning tea or smoothie. 
• Black Pepper – Use black pepper for the benefit of improving circulation as well as the absorption of other spices like turmeric. Sprinkling them on food works perfectly.

Wrapping It Up

It is possible to change poor circulation! A person’s body can self-heal and flourish when the proper treatment is given. Each little effort on your side strengthens your circulatory system, be it adding turmeric to your diet, taking a moment to stretch, or getting a warm oil massage.

Every single movement, nourishment, and self-care enhances circulation, making it easier for warmth, energy, and vitality to reach all regions of the body.

The signs and symptoms should not be ignored, even if they are minimal or less concerning. So when the body starts signalling, it is best to respond. Challenge yourself to take the first step today and begin with one small change, like drinking more water, taking deeper breaths, or going on a refreshing walk in the morning. Appreciate the changes in the future!

Take a moment and think of what you will do today to improve blood circulation and let the energy flow!