How Lifestyle Changes Can Improve Blood Flow in Your Lower Extremities

Poor circulation is a common problem that millions of adults face in middle and older age. It can happen when blood flow to your legs is partially blocked, or when blood flow from your legs becomes sluggish. 

At Advanced Vascular Surgery, we know that the adverse effects of poor circulation — from leg cramping and swelling to varicose veins and skin changes — can be difficult to live with. 

Luckily, you don’t have to: There are simple steps you can take to improve lower extremity blood flow and ease bothersome leg symptoms. Read on as our team takes a closer look at lifestyle changes and daily habits that can give your circulation a major boost.   

Top causes of poor circulation: PAD and CVI

Arteries are high-pressure, thick-walled vessels that carry oxygen-rich blood from your heart to your body; veins are low-pressure, thin-walled vessels that transport deoxygenated blood from your body back to your heart.  

When something impairs either of these vascular superhighways, your circulation or blood flow can suffer. Most cases of poor lower extremity circulation are due to PAD or CVI:  

Peripheral artery disease

Peripheral artery disease (PAD) occurs when the arteries that supply your lower extremities become narrowed or blocked by plaque buildup (atherosclerosis). As it progresses, PAD can cause:

• Painful leg cramps (intermittent claudication)  
• Burning pain in your feet when resting at night 
• Pins-and-needles sensations in your legs or feet
• Much cooler lower-extremity skin temperature   

Poor circulation and bothersome leg symptoms aren’t the only consequences of PAD — left untreated, the condition raises your risk of having a heart attack or stroke, or developing a slow-healing sore that could lead to a limb- or life-threatening infection. 

Chronic venous insufficiency 

Chronic venous insufficiency (CVI) happens when the one-way “blood flow valves” inside your leg veins become damaged or weak, allowing blood to repeatedly pool behind them. This can strain and stretch your veins, slow your circulation, and cause: 

• Leg pain after long periods of sitting or standing   
• Heavy, achy legs that feel better when elevated
• Tingling or burning sensations in your legs at night
• Mild lower extremity swelling and dry, itchy skin 

Spider veins and varicose veins can also be a sign of CVI, as can the formation of open wounds (venous ulcers) on your feet or ankles. 

Lifestyle changes to boost your circulation

Treatment can improve or even help reverse poor circulation, but to be truly effective, medical management requires the implementation of supporting lifestyle changes. To improve blood flow in your lower extremities, we recommend that you:

1. Get more physically active

Regular exercise is one of the best ways to improve vascular health and foster improved lower extremity circulation. You don’t need a gym membership, either — just schedule a few brisk walks into your day to boost your circulation and keep your blood flowing.  

2. Avoid prolonged inactivity

Spending prolonged stretches of time being inactive or still — whether you’re sitting or standing — is bad for your circulation. Move your body every 20-30 minutes, whenever possible. 

3. Stop smoking or vaping

If you smoke cigarettes or vape, make a plan for quitting: Smoking cessation is one of the most important steps you can take to manage PAD or CVI and improve your circulation. Nicotine replacement therapy, counseling, and quit hotlines can all be helpful. 

4. Eat heart-healthy foods

A diet that’s centered on nutrient-dense whole foods — and limits processed foods, added sugars, sodium, and saturated fats — supports improved vascular health and circulation by aiding weight management, blood pressure control, and cholesterol regulation. The DASH eating plan and the Mediterranean diet are both good options. 

5. Keep yourself hydrated     

Well-hydrated blood is thinner and circulates more smoothly than dehydrated blood. It’s also less likely to clot. Drink enough fluids (mostly water) to maintain pale yellow or clear urine.  

6. Reach a healthier weight 

Excess body weight can strain your heart and arteries, raise your blood pressure, and stress your leg veins, potentially damaging their valves. Losing even just 5-10% of your body weight can go a long way in reducing excess vascular pressure and improving circulation.

7. Get ahead of leg swelling

If you’re prone to leg swelling, wearing compression garments can help keep it at bay and boost your circulation. Elevating your legs throughout the day can also help.

Specialist support for vascular conditions 

Is poor circulation making you miserable? We can help you get relief — and safeguard your health. Schedule an evaluation at Advanced Vascular Surgery in Kalamazoo, Allegan, Battle Creek, Coldwater, Sturgis, or Three Rivers, Michigan, today.