Poor Circulation in Legs: Symptoms, Causes & Treatment

  1. What is Poor Leg Circulation?
  2. Causes of Poor Circulation
  3. Symptoms of Poor Circulation
  4. Treatments for Poor Leg Circulation

The circulatory system delivers blood, oxygen, and nutrients to all cells in the body. When blood flow in your body is reduced, you may start to experience the symptoms of poor circulation in your legs and feet. These symptoms can include numbness and muscle cramping, and one of the most common areas for poor circulation is the legs. If you believe you are suffering from poor circulation symptoms, it is important to speak with your doctor and learn how to improve blood circulation.

Let’s look at the causes, symptoms, and treatments of poor leg circulation:

What is Poor Leg Circulation?

Poor leg circulation, or peripheral artery disease (PAD), is a circulatory problem in which narrowed arteries reduce blood flow to your limbs. While it commonly occurs in the legs, peripheral artery disease can also affect the peripheral arteries to the stomach, arms, and head. The arteries harden due to plaque buildup in the arteries and blood vessels, and this blocks the normal blood flow through the vessels and results in poor circulation in the legs.

While it isn’t a condition in itself, poor leg circulation may be a sign of larger health issues. If you’re experiencing the associated symptoms of poor blood circulation, it’s important to consult with your doctor, who can check for other health complications that may worsen over time. These can include obesity, diabetes, high blood pressure or cholesterol, and various heart and arterial conditions.

What Causes Poor Circulation in the Legs?

Poor leg circulation is often caused by a health condition called atherosclerosis. With atherosclerosis, fatty deposits (or plaque) build up and constrict your artery walls, reducing blood flow. It starts with damage to the endothelium, a thin layer of cells around the arteries, often caused by high blood pressure, smoking, or high cholesterol. When the endothelium is damaged, bad cholesterol enters the artery wall and leads to the formation of plaque.

As atherosclerosis progresses, plaque builds up and narrows the arteries in the legs. This limits the blood flow to your muscles.

Other factors that increase your risk for poor leg circulation include:

  • Smoking
  • Diabetes
  • Obesity
  • High blood pressure
  • High cholesterol
  • Increasing age, especially after age 50
  • A family history of peripheral artery disease, heart disease, or stroke
  • Lack of regular exercise
  • Unhealthy diet

Those who smoke or have diabetes have a higher risk of poor leg circulation because of reduced blood flow.

What are the Symptoms of Poor Leg Circulation?

People with poor leg circulation may experience muscle pain and cramping in the legs. This leg pain is usually caused by physical activity, like walking, but disappears after a few minutes of rest. The location of the leg pain depends on where the narrowed artery is. It can also affect different muscle groups, such as the hip, thigh, foot, and calf.

Symptoms of poor blood circulation in legs include:

  • Leg numbness or tingling
  • Cramping in hip, thigh, or calf muscles after physical activity
  • Discoloration in legs
  • Coldness in lower leg or foot
  • Sores on your toes, feet, or legs

If poor circulation in your legs continues to persist over time, you may feel leg pain even when you’re sitting or lying down.

What are the Treatments for Poor Leg Circulation?

Poor leg circulation is a common problem, especially as we age. Fortunately, there are simple habits and lifestyle changes you can make to reduce pain associated with poor circulation in legs. While it’s important to consult with your doctor, here are some ways you can improve circulation in your legs at home:

Exercise Regularly

Although it can be difficult for those with poor leg circulation, exercise has been shown to improve blood flow and reduce leg pain. A lack of physical activity, especially aerobic exercise, is one of main causes of poor leg circulation.

Walking is a great exercise for poor leg circulation because it promotes the production of new blood vessels in the legs. This helps improve blood circulation and exercise tolerance. You may feel some pain and cramping in the legs at first, so start off slow by walking for 30 minutes three to five times a week. Then, gradually increase the duration to 60 minutes. As you adjust to walking regularly, you’ll see improved circulation in the legs and increased blood flow the rest of your body.

Resistance training is another good way to improve blood circulation in your legs. It increases muscle strength by making your muscles work against weights or force. This can help reduce muscle pain and cramping from poor leg circulation. Examples of exercises include leg extensions, hamstring curls, leg press, and squats. Similar to walking, it’s important to start off slowly and then gradually increase your repetitions as you get used to regular training.

Eat Healthier

healthy, well-balanced diet is an important part of preventing plaque buildup in your arteries. Eating healthfully can reduce your risk of high blood pressure, obesity, and high cholesterol, which can all contribute to poor leg circulation and other serious health issues. Include more antioxidants and omega-3 fatty acids in your diet, and less sodium. Other ideas to incorporate include:

  • Whole grains: great source of fiber, and can decrease cholesterol levels and improve circulation
  • Fish: contain omega-3 fatty acids, which help decrease blood clot formation, cholesterol levels, and plaque buildup
  • Garlic: decreases cholesterol buildup in the arteries of the legs
  • Citrus fruits: high in vitamin C, which strengthens capillary walls and prevents plaque buildup
  • Cayenne pepper: increases metabolic rate and strengthens arteries and blood vessels

Use Hydrotherapy

Hydrotherapy uses water to treat various health problems, including poor leg circulation. With hydrotherapy, the body is exposed to alternating hot and cold water. The body reacts to hot and cold water by expanding and constricting the arteries and veins. This promotes increased blood flow and circulation, and reduced sensitivity to pain.

Practice hydrotherapy in your bath by relaxing in a quick, 15-minute warm bath. This will help expand your blood vessels to improve blood flow to your legs. Don’t stay in for too long to avoid overheating. Walk-in tubs are great for whole-body hydrotherapy because they offer a deep soak, maximizing the benefits of hydrotherapy. Many walk-in tubs are equipped with a whirlpool or airbath feature for a relaxing and enjoyable hydrotherapy session.

American Standard’s ComfortSeries™️ Accessible & Walk-in Tubs are equipped with RevitaJet™ Whole Body Hydrotherapy System with 44 air and water jets that are strategically placed to create the ultimate at-home hydrotherapy experience in the comfort of your bathtub.  The jets can be adjusted and positioned to target any specific sore spots or wherever you feel your body most needs a massage.  This at-home massage therapy can be incredibly useful for all ages, but especially seniors who have limited mobility.  The ComfortSeries™️ Accessible Tub is safe and easy to get in and out of, and the jets are a therapeutic way to receive a daily massage for your whole body.  The massaging jets can target the back, legs, wrist and feet, which are common pain points for people with arthritis.  Whether you elevate the water temperature or stick with your usual heat, incorporating massage into your hydrotherapy session will further stimulate blood circulation in legs and feet, helping you feel refreshed and rejuvenated.

Poor leg circulation is a common occurrence, and making a few life changes can help alleviate the symptoms of poor blood circulation in your legs. If you have any concerns in regards to your blood circulation, meet with your doctor to discuss treatment. For more information about the benefits of a walk-in tub to improve leg circulation, contact American Standard Walk-In Tubs Canada today.

10 Steps to Improve Your Sleep

March 18, 2022

 

Do you ever wonder why you lay in bed wide awake, when your body knows that it should be getting at least 7 hours of restful sleep?

Well it turns out, that there are several elements that can hinder your precious shut-eye, and here are some tips to help you cope and remedy wakefulness.

 

There are three types of Insomnia; which one relates to you?

  • Transient (symptoms are less than 1 week)
  • Acute (short term symptoms)
  • Chronic (long term symptoms)

 

Statistics show that 20%-30% of Canadian adults struggle with sleep issues, and 50%-60% of those are related to medical and mental ill health.  Older adults are more susceptible to insomnia, and suffer from sleep deprivation for a number of reasons: age, anxiety, worry, hormones, digital devices, illness, inflammation, injury, and nighttime bathroom visits.

 

 

What is Insomnia

Insomnia is a sleep disorder that can make it hard to fall asleep, stay asleep, and waking through the night, preventing you from falling back to sleep.  We need 7-9 hours of restful sleep for general good health and cognitive functioning.

Not getting a recommended 7+ hours of sleep regularly can leave you feeling foggy, irritable, depressed, confused, and at a higher risk of accidental falls.

According to the Sleep Foundation, those suffering from chronic insomnia are at a 20% increased risk of stroke and heart attacks.

 

Causes

There are several risk factors that can cause insomnia such as age, family genetics, the environment that you live and/or work in, the one you sleep in, your lifestyle in general, and the condition of your health.  A lack of sleep can affect your daily energy level, your mood swings, memory, concentration, decision-making and work performance.

We know that when we lack sleep, it can worsen your immune response, contribute to heart problems, blood pressure increases, mental health, cognitive decline and dementia.

For some, chronic pain and inflammation is the number 1 reason for their reduced Quality of Life and sleep deprivation.  Addressing pain directly could be the most important method to of tackling the source of your insomnia cycle, and promote self-healing.

 

Lifestyle Contributors

Address and review the activities that you participate in; what and when do you eat, how you exercise, what your hobbies are; do you actively listen to world events, news, COVID; are you socializing, and what medications you are taking?

 

Tips to Manage Insomnia Symptoms

The goal is to change and establish a regular sleep cycle.  One that will allow you to get a more restful night, recondition/reset your body’s time clock, and have a healthier and fresher next day to prevent illness and injury.

  1. Schedule your bedtime routine. Identify when you will go to sleep, and when you will wake; be consistent each day.
  2. Consume lighter meals at dinnertime, with reduced spices that can cause acid reflux.
  3. No caffeine after noon, and no alcohol.
  4. Keep your bedroom 2 degrees cooler at night. Your body’s temperature will adjust when you sleep.  Using blankets is a better way to warm your core during wind-down time.
  5. Take a hot bath & soak 2 hours prior to bedtime. This will condition and prepare your body to know that sleep will be imminent.
  6. Wind-down 1 hour prior to bedtime. Turn off TV or other stimulator sources like phones or tablets.
  7. Keep your bed for sleeping only. Don’t bring work or projects with you to bed.
  8. Remove artificial light and sounds from your bedroom (ie electronic devices, video games, tv’s).
  9. Practice mindfulness and breathe deeply before and after lights go out.
  10. Seek assistance for persistent chronic pain.

 

 

Did You Know?

A warm bath within 2 hours of your bedtime, can help promote a relaxed state by decreasing your body’s heat levels.  Here’s the science.

 

 

Exercise & Mindfulness

During the day, it’s important for you to get plenty of fresh air and sunlight, or light therapy and to stay hydrated, so that your muscles and joints are amply lubricated.  By being active and exercising in the morning, it will help blood flow and circulation early, preventing late night excitement and restless legs. Participating in Yoga, meditation, and relaxation activities in the afternoon or early evening can start your body in transitioning to a more calm and peaceful state that is more encouraging of a regular sleep cycle.

 

 

 

 

Not everyone can eliminate work or environmental stressors, but helping to manage it will better support your physical health and mental well-being; and hopefully, a better, more restful night’s sleep.

 

Learn more about ComfortSeries™️ bathtubs, and how they can help you improve your sleep cycles.

Sun Protection & Hydration Tips

Written by Lee-Anne Creery for American Standard Walk-in Tubs Canada

 

Ah, sunshine finally!

One of the most important things you can do is to get outdoors and enjoy the beautiful weather.  But while you are taking a deep breath of fresh air and getting some much-needed Vitamin D, you’ll also need to practice proper hydration and sun protection, even in the Canadian winter & spring.

Here is what you should keep in mind.

While most people are itching to get outside and away from snow and COVID confinement, it’s important to remember that the sun’s UV rays are still powerful and can burn and easily damage older adult skin in a short period of time.

 

Sun Protection Tips

  • Apply sunscreen (even in winter) with SPF 30+ one half hour before going outside
  • Dress for the weather. It’s always best to layer clothing for warmth while it’s still chilly, and keep exposed skin covered.
  • Wear a hat. Wide-brimmed is best to keep the top of your head covered, but also shade for your face and ears.
  • Wear sunglasses. While you do receive Vitamin D through your unshielded eyes, 20% of cataracts are caused by extended UV exposure.  Ensure that your sunglasses are full spectrum UV protection, which will also shade the glare from bright surfaces such as wet pavement, and snow & ice.
  • Go outside in the morning before 10a or after 3p, when the sun is less harsh, and less damaging.
  • The same tips apply if you choose to stay indoors and get your sunshine in front of a window.
  • Know the warning signs of overheating. Seek shade on days of high heat and humidity, and prevent mental confusion and high heart rate caused by heat stress.

Statistics show that 32% of Canadians are Vitamin D deficient, rising to 40% in winter; Health Canada recommends that people over the age of 50 need to take a daily supplement of 600 IU-800 IU (15mcg-20mcg) in addition to the natural or fortified sources of foods.

Vitamin D deficiency can have a severe impact on your overall health, from bone maintenance to protecting against cardiovascular disease; colorectal cancer, and regulating the immune system.

Although you don’t need sunlight as part of your DRI for vitamin D, it sure does feel good after what seems like a long winter’s nap!

If getting some sun isn’t your thing to boost your mood when the days are still gray, and you start to feel the winter blues setting in, boost your spirits with aromatherapy and essential oils.  Research shows that the components of certain oils can boost our mood, ease stress and help us to relax while supporting our mental health during winter blahs.  Citrus helps to remind people of summer and may invoke positive emotions.  What is your favourite aroma to help you feel good?

 

For Seniors, not drinking enough water can have serious consequences.  Dehydration is a leading cause of hospital visits among older adults who feel pain & discomfort, confusion & dizziness, and fainting.  Dehydration can lead to poor cardiovascular health, low blood pressure, blood clots, and painful kidney stones.

 

Hydration Tips

Water is the most important element to the human body.  Water helps your heart pump blood to the necessary muscles, it lubricates your joints, helps your organs function properly, and helps your brain prepare for the decisions that you make.

  • You MUST drink 6 to 8 cups (8oz each) of water per day as a minimum.
  • The recommended Daily Activity Level is 150 minutes of moderate to vigorous exercise per week, so if you are an active adult, add 1 to 2 cups of water for every 30 minutes of exercise. According to this article by Reader’s Digest Canada, Dieticians recommend water intake differently for men and women.
  • If you are thirsty, chances are, you are already becoming dehydrated, so be aware of dehydration warning signs: muscle cramps, fatigue, dizziness, headaches, chills, irritability, and dry mouth. Drink water immediately, or seek medical help.

Did you know that your fluid intake can also include food moistures?

Change your fluid sources, but remember that not all drinks are equally hydrating.  Water can be consumed cold or hot with lemon, in forms of tea, sports drinks, popsicles, or fruits and vegetables.  Apples, watermelon, celery and cucumbers have the highest water content.

But beware, make sure that you keep the sugar content/glycemic levels low.  Drinks like sodas, beer/alcohol, hot chocolate, lemonade, sweetened iced tea, energy drinks, flavoured milk, and smoothies can work against you, causing dehydration.

So, if you want a healthier hydrating beverage next time you are thirsty, reach for a sports drink that is helpful for replenishing electrolytes, or a moisture-rich food.

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