Restricted blood flow can reduce your quality of life. Read more about how to get your blood flowing.
Whether you’re an athlete trying to find ways to boost performance or someone who battles with discomfort or pain due to poor circulation, knowing what causes restricted blood flow in arms and legs, and how to improve it, can bring a great sense of relief and better quality of life.
What causes restricted blood flow in arms and legs?
Restricted blood flow in arms and legs can be caused by many factors, from underlying medical issues to lifestyle habits. Some of the most common causes include:
- Peripheral artery disease: Peripheral artery disease is a progressive condition in which plaque builds up in your arteries. This narrowing of arteries restricts the amount of blood flow in your extremities.
- Sitting for long periods: If you spend most of your day sitting (in your car, office, or at home), you may be increasing your risk for reduced blood flow. Prolonged sitting does not allow oxygen-enriched blood to be re-circulated through the body.
- High blood pressure: High blood pressure can also be responsible for restricted blood flow. Elevated blood pressure puts strain on the arteries, blocking circulation.
- Diabetes: Elevated levels of glucose in the blood can damage nerve endings, preventing them from responding to your body’s signals to increase blood flow.
- Smoking: The negative effects of smoking on the heart, lungs, and circulatory system are well-known, and restricted blood flow is one of the most common. The nicotine in cigarettes narrows blood vessels, blocking oxygen-enriched blood from circulating to the extremities.
What symptoms may I experience?
- Coldness and discoloration of arms, legs, fingers, or toes: Poor circulation in the arms and legs can lead to them feeling colder than the rest of the body, as well as pale or blue in colour.
- Numbness and tingling: Poor blood flow can cause prickling, tingling and numbness in the extremities, particularly the feet and toes.
- Swelling: Swelling in the ankles and feet can be a sign of poor circulation in the legs.
- Weakness: Weakness in the arms or legs is another potential sign of circulation issues.
- Pain: Pain is a common symptom of poor blood circulation, particularly in the ankles and feet.
- Cramps: Poor circulation can also lead to cramping in the legs or arms.
How to improve blood circulation in arms and legs
Improving blood circulation in arms and legs starts with making lifestyle changes, such as quitting smoking, maintaining a healthy body weight, and exercising regularly. But, if those modifications don’t seem to be working, there are a few other methods to consider:
- Massage therapy: Massage can help stimulate circulation, breaking up blockages and increasing inflammation. Regular massage can reduce the build-up of toxins that can cause poor blood flow.
- Elevation: Elevating your arms and legs above your heart while lying down can help reduce swelling and increase circulation. This increases the flow of oxygen-rich blood to your extremities.
- Epsom salt baths: Taking a hot or warm Epsom salt bath can help relax your muscles and increase blood flow. The magnesium found in Epsom salt has been linked to improving circulation.
- Dry skin brushing: Dry skin brushing stimulates lymphatic flow and blood circulation in your body. Make sure you brush in long, gentle strokes up the arms and legs away from your heart.
- Compression socks: Compression socks can help by squeezing your feet and legs, pushing blood back up toward your heart. They are designed to increase blood circulation and reduce swelling.
In conclusion, restricted blood flow in your arms and legs can be caused by a variety of factors, from underlying medical conditions to lifestyle habits. Improving blood circulation in your extremities can be done by making lifestyle modifications and by trying things like massage therapy, elevation, Epsom salt baths, dry skin brushing, and compression socks. If your efforts aren’t successful, be sure to talk to your doctor or an experienced therapist for advice.
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