As we get older, circulation issues can become a common concern, but they don’t have to be something we simply accept. Our circulatory system is essential for delivering oxygen and nutrients throughout the body, so when it’s not working properly, it can affect our overall health. For older adults, poor circulation can lead to discomfort, fatigue or even more serious health problems.
In this article, we’ll take a closer look at what causes circulation issues, how they can affect day-to-day life and most importantly, what can be done to improve things. At Country Cousins, we’re here to offer support and care to help manage circulation problems and ensure that every day is a little easier.
Circulation issues explained
Circulation is how blood flows through the body, delivering oxygen and nutrients to organs, tissues and muscles. When circulation is working well, everything runs smoothly, but when it’s impaired, the body can struggle to get the nutrients and oxygen it needs to stay healthy.
In simple terms, circulation problems happen when the blood has a harder time reaching the parts of the body that need it most. This can lead to a range of uncomfortable symptoms or complications. Understanding the causes of circulation issues is the first step toward managing them and keeping your body feeling its best.
For older adults, circulation issues can be more common due to changes in the body as we age. Factors like poor diet, lack of exercise or health conditions like high blood pressure and diabetes can all play a part in making circulation less efficient. When blood flow is reduced, it can cause problems like cold hands and feet, swelling and even pain in some areas of the body.
Symptoms of poor circulation
When circulation is compromised, the body can show several signs that something isn’t right, including:
- Cold hands and feet
- Swelling in the legs, ankles or feet
- Numbness or tingling sensations, often in the hands or feet
- Varicose veins or swollen and twisted veins
- Fatigue or dizziness
- Discolouration of the skin
Common causes of circulation issues
Several factors can affect how well blood flows through your body. Some are a natural part of ageing, while others are related to lifestyle choices or existing health conditions.
Here are some of the most common causes of circulation issues:
- Age-related changes: As we get older, the walls of our blood vessels can become stiffer, making it harder for blood to flow freely. This is a natural part of ageing that can contribute to poor circulation.
- Poor diet: Eating a diet high in unhealthy fats, salt and sugars can damage blood vessels over time, making it harder for your circulatory system to function properly. A poor diet can also lead to conditions like high cholesterol and high blood pressure, both of which can affect circulation.
- Lack of physical activity: Sitting for long periods or not getting enough exercise can cause blood to pool in your legs and reduce overall circulation. Regular movement helps keep blood flowing smoothly and keeps your heart healthy.
- Smoking: Smoking is one of the most harmful habits for your circulation. It damages blood vessels, raises blood pressure and increases the risk of blood clots, all of which can interfere with healthy circulation.
- Underlying health conditions: Conditions such as diabetes, high blood pressure and heart disease can all contribute to circulation issues. These conditions affect the blood vessels and heart, making it harder for blood to move effectively throughout the body.
- Obesity: Carrying excess weight can put added pressure on the circulatory system, particularly in the legs, leading to slower blood flow and other circulation problems.
How circulation issues affect older adults
Circulation problems can have a more significant impact on older adults, affecting overall health and quality of life. As we age, our blood vessels naturally lose some of their elasticity, making it harder for blood to flow freely.
This can lead to various complications and health concerns, such as:
- Increased risk of heart disease and stroke: Poor circulation can cause plaque build up in the arteries, which can lead to conditions like atherosclerosis, increasing the risk of heart disease and stroke.
- Decreased mobility: With reduced blood flow, the legs and feet can become more prone to swelling, pain and numbness, which can make walking or standing for long periods more difficult.
- Higher risk of blood clots: Slower blood flow can lead to the formation of blood clots, which can be dangerous if they travel to the lungs, heart or brain.
- Chronic conditions like Peripheral Arterial Disease (PAD): PAD is a condition that occurs when the blood vessels in the legs become narrowed or blocked, causing pain, cramping and weakness. It’s more common in older adults and can greatly affect their quality of life.
Preventing and managing circulation issues
While circulation issues can be common, especially as we age, there are steps that can be taken to prevent or manage them effectively. Making small changes to lifestyle and habits can have a big impact on circulation and overall health.
1. Elevate your legs
When sitting, try raising your feet slightly above the level of your hips. This simple position allows gravity to assist in the flow of blood from your legs back toward your heart. If you often find yourself dozing off in a chair, consider lying down in bed to prevent blood from pooling in your legs during sleep.
2. Stay active
Engaging in any form of physical activity, such as walking, swimming or gardening, can help stimulate blood flow. The NHS recommends getting at least 150 minutes of moderate exercise each week. This should be enough to increase your heart rate and make you breathe a little faster, but you should still be able to talk comfortably. Simple stretching exercises, like moving your toes or rotating your ankles, can also boost circulation. Chair-based yoga is another great option to get your blood flowing.
3. Stay hydrated
Since about half of your blood is made up of water, it’s crucial to stay hydrated. If you’re not drinking enough fluids, your blood may become thicker, making circulation more difficult. The UK Government’s Eatwell Guide suggests drinking six to eight glasses of fluids a day. However, if you have heart conditions like heart failure, consult your doctor about how much fluid you should be drinking.
4. Follow a heart-healthy diet
Excess weight can put extra strain on your heart, making it harder for blood to circulate throughout your body. A poor diet may also lead to fatty buildup in your arteries, increasing the risk of circulation problems. To support healthy circulation, try switching to a diet rich in fruits, vegetables, whole grains and oily fish, like the Mediterranean diet, which is known for its heart benefits.
5. Consider compression stockings
If you’re thinking about using compression stockings to improve circulation, it’s best to talk to your doctor first. These stockings gently squeeze your legs, helping blood flow back toward the heart and reducing swelling. However, they need to fit properly to avoid skin irritation or discomfort, so seek professional advice before using them.
Four things to avoid if you have poor circulation
If you’re dealing with poor circulation, certain habits and practices can worsen the problem.
It’s important to be mindful of these things to protect your health and avoid further complications:
- Direct heat on hands and feet: Avoid using hot water bottles or portable heaters, as numbness may prevent you from feeling if they get too hot, leading to burns. Instead, wear gloves and socks and keep bath water warm but not too hot.
- Dry brushing: Though sometimes suggested for improving circulation, dry brushing lacks scientific support and may irritate fragile skin, especially in areas with poor circulation.
- Wearing tight clothing: Tight clothes or shoes can restrict blood flow, worsening circulation. Opt for loose-fitting clothes and shoes that are the right size.
- Smoking: Smoking damages blood vessels and increases the risk of fatty build up in arteries, restricting blood flow. Quitting can significantly reduce circulation issues and improve overall health. You can find support for quitting smoking here.
Talk to our team today
Circulation issues can be a common concern, especially for older adults, but they don’t have to limit daily life. Understanding the causes, symptoms and risks associated with poor circulation is the first step in managing it effectively. By making healthier lifestyle choices, staying active, and seeking professional advice when necessary, you can significantly improve circulation and overall well-being.
At Country Cousins, we’re dedicated to supporting older adults by providing bespoke live-in care that addresses circulation issues and other health concerns. If you or a loved one are experiencing circulation problems, don’t hesitate to reach out to our team for advice and care options.
Give us a call today on 01293 224 706. Our experienced team is on hand to help from Monday to Friday, 8 am to 6 pm. Alternatively, contact us through our online enquiry form.
