It is a simple fact that blood circulation regrettably worsens as we get older. Our blood vessels begin to stiffen, and become narrower over time due to conditions like obesity, high blood pressure (hypertension), diabetes, and peripheral artery disease; a condition formerly known as atherosclerosis, or hardening of the arteries. While there can certainly be other factors involved with poor circulation to the feet and hands, many of the causes are grounded in lifestyle choices that can be added, adjusted or eliminated to help alleviate the issue.
What Causes Poor Circulation to the Feet?
Poor circulation occurs when something interferes with the network of veins, arteries, and capillaries that carry oxygenated blood to the cells of the body, and move deoxygenated blood, naturally occurring waste products and other toxins away from those same cells. When our blood vessels begin to harden and narrow, blood can no longer flow freely and may begin to clot and further restrict blood flow. This is what causes the “pins and needles” feeling, numbness, coldness or weakness that is characteristic of the condition.
How To Improve Blood Circulation to the Feet
The good news is there are proven ways to improve blood circulation in feet and these same measures can increase our health and even raise our life expectancy!
Exercise
Exercise is a major angle of attack when we are seeking to improve our cardiovascular health! Regular physical activity is one of the most effective ways to promote healthy circulation in your feet. Consistent movement helps maintain the muscular system, ensuring muscles receive adequate oxygen to remain strong. Even a modest amount of daily exercise can significantly enhance foot circulation. At the beginning aim for 15 minutes of mild aerobic exercise each day to help prevent poor circulation and optimize foot health. As endurance increases, just 30 minutes of moderate aerobic exercise, three to four times a week, can provide substantial health advantages without a major time commitment.
Diet
A healthy diet is crucial in preventing poor circulation in the feet and other extremities.. Consuming excessive artificial ingredients, processed foods, and added sugars can negatively impact your body’s circulatory system, making it harder to maintain optimal health. Conversely, a diet rich in fruits and vegetables can significantly improve circulation. Incorporate foods like pomegranates, onions, and dark leafy greens, known for their benefits in combating poor circulation and promoting overall well-being. Additionally, choose foods high in vitamin B to reduce inflammation and enhance blood vessel function.
Quit Smoking
Tobacco consumption is a major contributing factor to the underlying issues that cause poor circulation due to the incredible amount of damage it does to the circulatory system. Nicotine causes tightening of the blood vessels, further restricting blood flow, as well as causing inflammation to arterial walls, and increase the level of plaque in veins and arteries
Even small exposures to nicotine have negative effects. We know that patients who vape or employ e-cigarettes to reduce nicotine use still suffer adverse effects from nicotine. Whether it’s cigarettes, vaping or e-cigarettes, just cut them out entirely. If you’re not sure how to quit, your healthcare provider can offer guidance.
Twin Cities Foot & Ankle Clinic in Golden Valley is available to diagnose and treat the issues that may be contributing to coldness and tingling in the feet. Call us today, and start the journey to better circulation and less discomfort!