Poor circulation is when one or more parts of the body receive inadequate blood flow.
Poor blood circulation, which will be experienced in people with peripheral arterial disease (PAD), can lead to a higher chance of developing serious foot problems.
The good news is that circulation can be improved, with exercise being one of the key factors.
Symptoms of poor circulation
Common symptoms of poor circulation include:
- Cold feet or hands
- Numb feet or hands
- Hair loss on your feet or legs
- A pale blue colour to the skin of your legs (applies to lighter skinned people)
- Dry or cracked skin, particularly of the feet
- Brittle toe nails
- Slow healing of wounds or sores
- Erectile dysfunction
- Slow healing of wounds can be particularly problematic in people with diabetes. Speak to your doctor if a wound is not healing properly or if you have sustained any damage to your feet.
Causes and risk factors of poor circulation
The following factors can both cause damage to blood vessels which increases the chances of developing peripheral arterial disease and reduced circulation:
- Smoking
- Diabetes
- High cholesterol
- High blood pressure
How is poor circulation linked with diabetes?
In people with diabetes, if high blood glucose levels are experienced over a period of years, our blood vessels can become damaged which can lead to plaque forming in the blood vessels rendering them unable to deliver a sufficient amount of blood to neighbouring cells.
Diagnosing poor circulation
People with diabetes should receive an annual foot examination The foot check should include a test for circulation in the feet.
Your doctor may wish to confirm the presence of peripheral arterial disease by using a test called the ankle brachial pressure index test (ABPI test). The ABPI test involves using a Doppler probe to measure the ratio between the flow of blood in your upper arm and the flow of blood at your ankle.
Treating poor circulation
Poor circulation can be improved through taking part in physical activity and through meeting diabetes health targets, such as:
- Achieving or getting closer to the target HbA1c range
- Meeting the blood pressure guidelines
- Meeting the cholesterol guidelines
- Ideally, we should all be taking at least 2 and a half hours of physical exercise each week, which helps towards better circulation as well as having a number of other health benefits.
The NHS states that after taking regular exercise for 6 months, people have with peripheral arterial disease have been able to improve their ABPI score by 20%, therefore showing considerable improvement in circulation.
If you smoke, taking steps to quit smoking will improve your chances of increasing your blood circulation.
Complications of poor circulation
There are higher risks of serious foot damage for people with diabetes and poor circulation. Poor circulation can mean wounds heal slowly and so injuries have a higher chance of becoming infected or developing a foot ulcer
Injuries to the foot are particularly dangerous in people with diabetes and poor circulation. The worst case scenario is the need for amputation which can occur if foot injuries are not treated at an early stage by a specialist. If you have diabetes and an injury to your foot, it’s important to consult your doctor so it can be treated appropriately.
A further complication that can develop is Critical limb ischemia (CLI). CLI is where circulation to the one or more of the limbs becomes severely impaired. Signs of CLI can include reddening or swelling of the toes which can develop causing the toes to become black or grey.
It is important to report any significant change in colour of your feet to your doctor.
Did you know that 10.5% of the U.S. population was diagnosed with diabetes? With diabetes being as prevalent as it is, new emphasis is placed on healthy feet.
As it were, an enormous part of the process of taking care of your feet is ensuring that your blood circulation is healthy, as well as nutrient-rich blood is reaching your feet without any issues.
Keep on reading for our little guide on how to increase blood flow to your feet, in addition to a quick review of how diabetes may affect your foot health.
Diabetic Foot Health 101: How Diabetes Affect Your Feet
The reason why diabetes can be quite a complex disease to tackle is due to its far-reaching damage that it may cause to the human body.
For instance, as time goes by, diabetes may cause nerve damage, which is known as diabetic neuropathy. Without managed care, this condition may result in the formation of foot ulcers.
How to Increase Blood Flow to Your Feet
This brings us to the importance of increasing the blood flow to your feet, which may prevent these issues from happening in the first place.
Let’s take a look at the main three ways you can integrate into your routine to help keep your feet healthy.
Consistent Walking
Walking is one of those simple, low-impact forms of exercise that may bring a multitude of health benefits to your body.
In order to increase your blood flow to your feet, you can start integrating daily walks into your routine. It doesn’t matter whether you’re a slow or fast walker. Any walking pace may lower your blood pressure, as well as increase muscle contraction in your legs.
By having regular contractions, followed by relaxation in your legs, this may squeeze the large blood vessels in your legs, which in turn may aid with establishing healthy circulation in your legs and other areas that are struggling with blood flow.
Regular Stretching
Combing walking with stretching may help immensely when comes to your blood flow in your feet. In addition, sometimes, you might not be able to walk on a consistent basis.
When it comes to stretching, it’s a great option on its own or merged with walking. Stretching may promote your blood circulation through your legs. This may allow the essential nutrients and oxygen to reach your muscles and your feet.
Positioning Your Body
Another great way to improving your blood circulation is by paying close attention to your body and your position. If you’re not able-bodied, it’s an accessible way to get your blood flowing to your feet.
You can start by avoiding crossing your legs when you’re seated. It’s a common sitting position that cuts off circulation to the legs, which is harmful in the long run.
There are multiple sitting positions that may promote healthier blood circulation, like sitting with your legs spaced a little apart, elevating your legs by placing them on a stool or an ottoman.
Ready to Give Your Feet the Care That They Need?
Your foot health is a critical part of your collective health. After reading our little guide, you’re in a much better place after learning all the tips on how to increase blood flow to your feet.
However, your foot health doesn’t stop there. Make sure to get a foot specialist’s opinion by requesting an appointment. Also, you can contact us at any time if you have any questions or concerns.