When we spend many hours lying down, blood pools in the legs, lower volumes of blood are pumped through the body even though the heart works harder, oxygen uptake is reduced, and the risk of blood clots is increased, particularly in the legs and lungs.
Sleeping on your left side to make it easier for blood to flow in and around your heart. Keeping your arms at your sides instead of under or behind your head. Making sure your pillow supports your neck and spine and keeps them neutrally aligned.
Poor circulation can cause pain, numbness, tingling or a cold sensation throughout the body, and usually affects your legs, hands, fingers and toes. This results in discomfort during the night, also leading to poor quality of sleep.
Without enough blood, the brain does not function well, resulting in lightheadedness and/or mental confusion. Lightheadedness is a sensation of dizziness or mild disorientation. People with heart failure may also experience lightheadedness as a side effect of certain medications.
A: The signs and symptoms of poor blood circulation will depend on the artery affected and where the blockage is located, but they can include fatigue, shortness of breath and an inability to exercise as normal.
Staying hydrated helps circulation by improving blood flow throughout the body. Warm water is particularly beneficial as it encourages the veins to expand, thus allowing more room for blood to flow. Chilled water, on the other hand, may cause the veins to close up.
And sleeping on the left side is best because it keeps pressure off internal organs and promotes healthy blood flow.
If your doctor suspects you have PAD, then they will likely arrange for you to have an Ankle-Brachial Index test (ABI). This is a simple test that can be done in the office to check circulation in the legs. It consists of taking blood pressure in the arms and at the ankles with an ultrasound probe.
Risks include cardiovascular failure, stroke, and complications such as infected skin ulcers or blood clots. If you have poor circulation, wounds heal more slowly and it takes longer to recover from illnesses. Elderly people with this condition and who are immobile are at greater risk of stroke and blood clots.
If you have poor circulation, you may experience swelling in your feet, ankles, and legs. Swelling, also called edema, happens when blood pools in one area of the body. You may notice taut, warm skin, heaviness or stiffness in the surrounding joints, and pain.
Trans fats, saturated fats, excess salt, and added sugars can all negatively impact circulation. Eating a healthy diet full of fruits, vegetables, whole grains, oily fish, and nuts may help improve circulation. Exercising regularly, staying hydrated, and avoiding smoking also help improve circulation.
Causes of Poor Circulation
Inactivity: Not getting enough exercise can lead to poor circulation. Pregnancy: The extra weight of pregnancy can cause impeded blood flow. Smoking: Smoking damages blood vessels and reduces circulation. Diabetes: Diabetes can damage nerves and blood vessels, leading to poor circulation.
Research has shown that in most parts of the body, caffeine acts as a vasodilator by stimulating the release of nitric oxide. That means it widens blood vessels to increase blood flow and improve circulation. Both can help prevent heart problems and the development of heart disease.
Bananas are high-potassium fruit that may help lower blood pressure. They're also rich in magnesium, which can relax and widen blood vessels to promote circulation.
The best activity to improve circulation is aerobic exercise – the kind that makes you mildly out of breath. This includes jogging, swimming, cycling, dancing, rowing, boxing, team sports, aerobic or cardio classes, or brisk walking.
Consuming flavonoid-rich citrus fruits like oranges, lemons and grapefruit may decrease inflammation in your body, which can reduce blood pressure and stiffness in your arteries while improving blood flow.
Circulation problems
Dizziness can result from a blood flow problem. If you cannot pump sufficient oxygen-rich blood to the brain, you can feel lightheaded and even faint. Low blood flow may be caused by blood clots, heart failure, arterial obstructions, and irregular heartbeats.