Poor circulation and age can affect your health. Find out the causes of poor circulation and how to improve your blood flow.
Poor circulation comes as a result of underlying medical conditions, which can come with age. Regardless of this, there are different things you can do to help improve circulation.
Causes of Poor Circulation
Lower activity level
A study published in the Journal of Dynamic Medicine found that arterial pressure was higher in the older group than in the younger group. As people age, they are likely to be less physically active.
A decrease in physical activity often results in poor blood flow.
Drinking and smoking
Researchers found that having three or more drinks a day increases the risk of heart complications. Smoking cigarettes is also linked to poor circulation.
Heart changes
As we age, it’s natural to experience changes in the heart and blood vessels. Capillary walls can slightly decrease, while the aorta can become less flexible.
These changes cause the heart to work harder and decrease circulation.
Diabetes and weight
Those with diabetes and obesity experience decreased blood flow. This happens because blood vessels in the lower extremity become harder and narrower. Diabetes also causes nerve damage.
Blood pressure
High blood pressure causes your heart to work harder. This can have a negative effect on circulation.
Heart conditions
Heart conditions, like peripheral heart disease, deep vein thrombosis, arteriosclerosis, and varicose veins contribute to poor circulation. Talk with your doctor about treating these.
How to Improve Circulation
Age doesn’t have to be a factor in poor circulation. Below are simple ways to increase circulation.
1. Exercise
Regular exercise improves poor circulation dramatically. In fact, one study of women aged 60+ found that taking brisk walks for about 30 to 50 minutes a day, three or four times a week greatly improved their circulation.
2. Eat healthy foods
A healthy diet helps with weight management, heart disease, and circulation. Cut out added sugars, reduce red meat and sodium, and avoid trans fats.
Instead, follow meal plans like the DASH Diet, which focuses on eating fruits, vegetables, whole grains, and lean meats.
3. Quit smoking
Smoking damages the heart and blood vessels, which can lead to blocked arteries. This makes it more difficult for blood to flow and decreases circulation.
4. Manage stress
Heightened stress hormones, like cortisol, narrow your arteries, affecting circulation. Being in constant stress could lead to poor blood flow.
Find ways to reduce stress, such as meditation, yoga, and spending time in nature.
5. Elevate your legs
If your extremities have a hard time getting enough blood, something as simple as elevating your legs can help.
Your veins work harder to transport blood from your legs to your heart, so elevating your legs can help take the pressure off. Do this at a 45-degree angle for 15 minutes a day.
The Outlook
If you’re suffering from poor circulation, make sure to talk with your doctor about any underlying medical conditions. Trying different things to help tackle poor circulation can help.
Besides exercise, consider taking supplements. Circulation Boost improves oxygen and nutrient delivery by dilating blood vessels, which improves circulation; try it if you want to boost your blood flow.