What causes poor blood flow and how to improve blood circulation

Poor blood circulation is almost always caused by an underlying condition. The most common symptoms include:

• Muscle cramps 
• Throbbing pain in the limbs and joints (Read more: Joint pain) 
• Tingling sensation, often in the extremities. Or the sensation of pins and needles
• Numbness 
• Brittle nails
• Dry/cracked skin
• Edema (swelling in the lower half of body)
• Tiredness or fatigue
• Itching
• Pale skin
• Wounds taking longer to heal
• Trouble concentrating
• Memory loss
• Issues with digestion and associated digestive problems like diarrhoea, constipation, etc.

Before we get into tips to improve blood circulation, let's understand some of the major causes of poor circulation:

• Varicose veins: Varicose veins are twisted veins that appear swollen and lie just beneath the skin. They are formed by improper functioning of the valves in the veins which makes the blood flow in the opposite direction or collect in place. Some people are genetically more prone to developing varicose veins. It is commonly seen in people who are obese. (Read more: Obesity)
  Women are more prone to developing varicose veins. Since the veins are damaged, they are unable to move blood as efficiently, resulting in poor circulation.
• Peripheral artery disease: In atherosclerosis, the veins and arteries become narrow due to plaque deposition in their inner walls. When this condition is observed in limbs, it is referred to as peripheral artery disease. This causes poor circulation. Even though it can occur in people of any age, it is most commonly seen in those over 50 as well as in people who smoke. (Read more: Harmful effects of smoking)
• Blood clots: Blood clots can develop anywhere in the body. They can lead to problems with circulation as they block the flow of blood partially or entirely, sometimes causing a lot of pain. If the clot travels to the organs like the brain, heart or lungs, it can be dangerous. For example, a clot that travels to the heart can cause a heart attack and a clot travelling to the pulmonary artery can lead to a pulmonary embolism and lung damage. (Read more: Blood clotting disorders)
• Raynaud’s disease: This disease narrows down the small arteries present in hands and toes, along with those in the ears, nose, lips and nipples. People with Raynaud’s disease suffer from chronic cold feet and hands. Since narrowed arteries are incapable of properly moving blood through the body, people with the condition may start experiencing symptoms of poor circulation.
• Obesity: Being overweight or obese is bound to put a certain amount of burden on the body. If you stand or sit for hours, you may experience numbness due to poor circulation.
• Diabetes: High blood sugar levels end up causing plaque buildup in the blood vessels which causes poor circulation. People living with diabetes often complain of cramps in the lower limbs of the body.

Poor circulation is generally caused by underlying conditions. Therefore, the doctor is likely to do a proper examination and order some tests which include:

• Physical examination, including looking for any swelling
• Blood sugar test for diabetes
• CT scan or ultrasound for clots
• Antibody test for Raynaud’s disease

Treatment for poor circulation is focused on managing the underlying causes and symptoms like:

• Exercise for boosting blood flow
• Insulin injections for high blood sugar 
• Surgery for varicose veins
• Eating a healthy, balanced diet
• Controlling high blood pressure and low blood pressure, both (read more: Ayurvedic remedies for low blood pressure)

Additionally, massage therapy and certain natural remedies to improve blood circulation can also help. Read on for more natural tips to improve blood circulation.

Cultivating good lifestyle habits like exercising regularly and eating well can have lasting benefits for the body. Here are a few habits you can imbibe to improve your blood circulation:

• Drink a sufficient amount of water daily to keep the body hydrated. (Read more: Dehydration symptoms, causes, diagnosis, treatment)
• Do cardiovascular exercises like going for a walk for at least 150 minutes a week (or do more rigorous exercises for 75 minutes a week).
• Practise yoga more often. It is an excellent way to boost circulation by transferring blood to various organs.
• Exfoliate or dry brush the body regularly (read more: Exfoliation benefits).
• Eat more greens and less meat (read more: Vegan diet: What it is, benefits).
• Stretch every morning after waking up (read more: 10 easy and effective stretches for the entire body)
• Manage stress levels: you can try meditation for stress relief.
• Getting a massage helps bring new blood full of oxygen and nutrients to the area where pressure is applied.
• Smokers are more susceptible to blood clots therefore smoking should be avoided completely (read more: How to quit smoking)
• Quit alcohol as it leads to hardening of blood vessels, thus interfering blood flow (read more: Benefits and side effects of alcohol consumption).
• Wearing compression socks can be helpful in improving blood flow for people who have to sit for long hours and people with poor circulation because of diabetes or blocked arteries in the limbs (read more: What is claudication?)