You feel a weird tingling sensation. It’s like your legs and toes have gone to sleep.
A visit to your doctor reveals some interesting information. You appear to be suffering from poor circulation.
He orders a series of tests to determine the root of the cause and explains that poor circulation can be an indicator of many things.
Poor circulation can signal underlying factors including peripheral artery disease (PAD), blood clots, varicose veins, diabetes, obesity and Raynaud’s Disease.
But what causes this tingling sensation?
In truth, the body’s circulatory system is like a post office -- delivering mail in the form of blood, oxygen and nutrients. Circulatory issues begin when blood flow to various areas of the body decreases. This most commonly happens in the legs and arms.
According to Healthline, symptoms of poor circulation can include tingling, numbness, throbbing or stinging pain in the limbs, and muscle cramps.
These symptoms warrant a visit to the doctor. In the meantime, try these six things to increase circulation today.
1. Try not to sit too long.
There's a reason people are encouraged to move around on airplanes. Long periods of sitting can lead to blood clots, also known as deep vein thrombosis (DVT).
According to the Mayo Clinic, “When your legs remain still for many hours, your calf muscles don't contract, which normally helps blood circulate. Blood clots can form in the calves of your legs if your calf muscles aren't moving for long periods.”
One preventive exercise that can protect your health and increase circulation involves simple leg movement. “Try raising and lowering your heels while keeping your toes on the floor, then raising your toes while your heels are on the floor,” advises the Mayo Clinic.
Make it a point to walk around at intervals if you have to sit for long periods of time. This will get your blood moving.
2. Make massage a part of your routine.
Massage isn’t just relaxing. It’s also an excellent way to improve circulation.
According to licensed massage therapist (LMT) Michael Murphy, “toxins block your circulation. However, massage improves circulation by removing metabolic waste or toxins from the body. This can help reduce and lower a person’s blood pressure and improve muscle function.”
Murphy suggests obtaining a massage once a month; however, various health and lifestyle issues can make it necessary to obtain a massage at more regular intervals. “For example, a person who has a high-stress job would want to consider getting massages more often as opposed to a retiree who maybe has less stress,” Murphy says.
So don’t wait for a vacation to get a massage. Make an appointment today and consider it an investment in your health. Your body will be glad you did.
3. Get moving.
There’s no better way to get blood flowing than with exercise. That’s why exercise is a critical component of good circulation.
The Centers for Disease Control and Prevention (CDC) recommend that adults between the ages of 18 and 64 engage in at least 150 minutes of moderate aerobic activity weekly. And don’t think that you need to go crazy with exercise to reap the benefits. Moderate activity can be as simple as brisk walking.
Two or more days of strengthening exercises working all major muscle groups are suggested. In other words, pumping iron is good.
Don’t fret if large amounts of activity seem overwhelming. Just break it down into separate time frames of at least 10 minutes.
So pencil exercise into your routine today. If you have to, block it off as a work appointment. This will get you into the habit of regular exercise to get your blood flowing.
4. Lose weight.
There are more benefits of losing weight than just fitting into those cherished skinny jeans. Weight loss is a circulation system’s best friend.
According to the Obesity Action Coalition (OAC), studies that examined extra weight on a cellular level found more of a risk of inflammation and subsequent clots that potentially could cause a stroke or heart attack.
You don’t have to lose a lot of weight to make a difference in circulation. In fact, losing just 10 percent of body weight will help. “When weight loss achieves a level of 10 percent, the levels of inflammatory substances circulating in the blood drop significantly, and, therefore, the risk of vascular damage is reduced as well,” reports the OAC.
5. Choose standing over sitting.
Experts have coined a term for modern society’s sedentary lifestyle. That term is “sitting disease.” In fact, studies show that the average American spends nearly 55 percent of the day sitting.
The statistics associated with this lifestyle are alarming. A study conducted by the American Cancer Society concluded that sedentary women who sat for more than six hours a day had a 94 percent greater chance of dying during the time of the study than those who led active lifestyles and sat for less than three hours per day.
Sitting for long periods can decrease circulation. And research backs this up. That’s why the American Medical Association (AMA) has recommended the use of standing desks. Companies like Ergotron have come out with a variety of desks designed for standing.
If you can, try to stand while working. And check out those desks -- they’re pretty handy.
6. Quit Smoking.
We all know that smoking can be deadly, causing heart attacks and strokes. But did you know that smoking can affect circulation, too?
According to the American Cancer Society, “smoking is a major risk factor for peripheral vascular disease, a narrowing of the blood vessels that carry blood to the leg and arm muscles. Smoking also affects the walls of the vessels that carry blood to the brain (carotid arteries), which can cause strokes.”
To increase circulation, quit smoking. There are a number of free resources designed to help. Consider trying Smokefree.gov. Not only do they offer a wealth of information, but they’ll also send you handy text messages to keep you motivated throughout the day.