How to Improve Circulation in Your Extremities

Poor circulation in the hands and feet can be the result of atherosclerosis, diabetes or other conditions. It can result in uncomfortable feelings of coldness, pain or numbness. The color of the extremities can change to pale or even a bluish shade and can result in hair loss on the extremities or reduced pulses. Here are some steps you can take at home to improve circulation in your extremities.

Instructions

1. Move your extremities. Often, when circulation to the extremities is poor, the resulting pain or coldness tempts sufferers to rest. However, moving the extremities will help direct blood back to them and will help create small new blood vessels to add additional routes of blood flow.

2. Rest when needed. Exercise is important, but when exercise becomes painful, it is time to rest. However, get moving again once the pain has subsided. Walking is a great activity, but even if you are relaxing at home, you can flex your calf muscles, raise and lower your arms or flex and point your toes.

3. Change your diet for the better. If you have diabetes, high cholesterol, atherosclerosis or any lifestyle-related condition, it can contribute to poor circulation in your extremities. Changing to a healthful diet, such as a vegan diet, that is heavy in fruits and vegetables will benefit your overall health as well as improve circulation in your extremities.

4. Watch those toes! If you have poor circulation from diabetes or neuropathy that causes reduced sensation in your feet, take extra precautions to avoid injury. Decreased circulation makes injuries higher risk for infection.

5. If you smoke, you should stop. Smoking will reduce circulation in your extremities by causing the arteries to constrict every time you take a puff. Smoking will prevent enough blood from making it to your extremities and will reduce the oxygen content of the blood that does make it. Quitting smoking is the most important thing a smoker can do to improve circulation in the extremities.

Tips & Warnings

• This article is for information purposes only and does not aim to replace medical advice. Always check with a trained medical professional for appropriate diagnosis, treatment and strategies to improve circulation in your extremities.

• When self-care is not enough, your healthcare provider can explain medical, surgical and alternative treatment options for improving circulation in your extremities.