Poor blood circulation tends to occur mainly in the lower extremities of our body. Affecting the arms and legs, it is the latter that suffer their symptoms most frequently, in turn causing other problems for our bodies such as fatigue, fluid retention and swelling.
From the moment of birth, the heart works constantly to distribute more than five liters of blood throughout our body. A work carried out by arteries and veins, which carry blood flow and provide our body with nutrients and hormones, as well as the oxygen necessary for the brain, vital organs and tissues.
Also in charge of regulating the PH, blood circulation is the cause that our skin looks healthy, smooth and without imperfections. However, one of the main symptoms of poor blood flow is varicose veins, the appearance of which is due to a weakening of the veins, causing swelling and a bruised appearance.
What Causes Poor Blood Circulation?
Poor blood circulation is due to the accumulation of plaque, in veins and arteries, and other factors that slow down and limit the good circulation of the legs, arms, heart and other key parts of our body.
Although more common in older people, poor blood circulation can affect individuals of any age. A health problem that can be caused by various lifestyle habits, an unhealthy diet (mainly due to the abuse of junk food), being overweight or smoking.
In addition, it is a disease that, in the long term, can cause serious damage to the brain, heart, liver, kidneys and extremities, due to the lack of blood flow and oxygen necessary for a healthy life. Among other related diseases, people who suffer from circulatory deficiency, can suffer from cardiovascular problems and heart attacks, diabetes, cancer, strokes, arthritis or hypertension.
Tips to avoid poor circulation in the legs
The legs are usually one of the main areas of the body where poor circulation can take its toll. As we said in previous paragraphs, the lack of blood flow in the lower extremities can cause the appearance of varicose veins and pain due to inflammation.
Faced with these types of symptoms, the main tips to follow to improve circulation in the legs are:
- Not standing or sitting for a long time: one of the main causes of poor blood circulation is staying for long periods in the same position. That is why it is recommended to walk or move feet and legs, from time to time, to reactivate the flow of blood. Similarly, for those who work seated, it is recommended to have your feet up with the help of a footrest (necessary in the case of pregnant women). Likewise, at night, it is advisable to sleep with your feet elevated, approximately 15 centimeters.
- Cold water during the shower: because heat is one of the factors that most influences poor blood circulation, cold water is its main ally. With this, we do not have to shower with cold water, but it is advisable after a hot shower (no more than 38ยบ), to apply a few jets of cold water on the calves, in an upward direction. An infallible trick to alleviate heaviness.
- Perform massages: on the other hand, performing light massages in the affected area will also help to reactivate the circulation of the legs. A process to add to our daily routine that can either be carried out with our own hands, or through the use of electrostimulating devices, designed to effectively relieve pain and calm the feeling of fatigue and heaviness in the legs and feet.
- Eat a balanced diet rich in fiber: a poor diet, being overweight and constipated are other causes of poor blood circulation. That is why it is key to modify our diet for the benefit of our health, at all levels. Including fruits, vegetables and cereals in our daily diet, as well as reducing salt consumption to a minimum to retain less fluids, drink water and stop smoking, are the basic requirements to improve circulation.
- Incorporate sport into our routine: a sedentary lifestyle is another of the enemies of good blood circulation. Performing daily physical exercise is another of the best ways to reactivate the blood flow in the legs. Among the best practices are walking, running or swimming.
- Avoid wearing tight clothing: tight clothing can hinder venous return from the legs to the heart. Thus causing the appearance of varicose veins and cellulite, it is advisable not to wear tight garments, especially in summer. In combination, you should always choose comfortable footwear.
