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5 Warning Signs of Poor Circulation You Shouldn't Ignore

Good circulation is key to long-term health – so if you notice signs of any blockages, it’s time to act. Proper blood flow ensures that vital nutrients and oxygen reach all parts of your body, keeping your organs and tissues healthy. On the flip side, poor circulation can leave you vulnerable to heart disease, autoimmune diseases and obesity.

Poor circulation, often referred to as circulatory issues or peripheral vascular disease (PVD), occurs when there is a reduced flow of blood throughout the body. This can result from various factors such as blood vessel damage, atherosclerosis (narrowing of the arteries), blood clots, or other medical conditions - around a third of heart disease patients also have PVD, giving you a look into how closely interwoven the two conditions are. When circulation is compromised, it can lead to a range of symptoms and health concerns, so it's worth knowing what to look out for and when to seek help.

Here are five warning signs of poor circulation that you should pay attention to:

Numbness and Tingling

One of the earliest signs of poor circulation is numbness and tingling in your extremities, such as your fingers and toes. This occurs when blood flow to these areas is compromised, leading to reduced sensation. Don't ignore persistent numbness or tingling, as it could indicate an underlying circulation problem. 

Cold Hands and Feet

Cold hands, warm heart, right? Well, there's nothing heart-warming about the implications of having chronically cold hands! When your body isn't effectively distributing warm blood to your hands and feet, they can become cold to the touch. If your hands and feet are constantly chilly, even in warm environments, it's worth investigating further - among a number of other conditions, it could be a sign of poor circulation. 


Swelling, particularly in the ankles and lower legs, can be a sign of circulation issues. Poor circulation can cause fluid to accumulate in these areas, leading to edema. If you notice persistent swelling, it's essential to consult with a healthcare professional to rule out any underlying conditions. 

Skin Changes

Your skin can also reveal clues about your circulation. Look for skin changes such as paleness or blueness, which may be more noticeable in your extremities. Poor circulation can reduce the oxygen supply to your skin, resulting in these discolourations. Wounds that take a long time to heal can also be a sign that your circulation isn't, uh, circulating properly! Also known as lower extremity ulcers, these poorly healing or recurring wounds are usually caused by three things: (and they often overlap!) diabetes, chronic venous insufficiency and PVD. This is because the blood pools in the lower legs, leading to ulcers as a result of reduced blood flow - this is more dangerous that you might think, with 30% of patients with a chronic lower extremity ulcer dying from it. 

Fatigue and Weakness

Insufficient blood flow can lead to fatigue and muscle weakness. You might find that you're more easily fatigued during physical activities or that your muscles feel weaker than usual. This could be due to a lack of oxygen and nutrients reaching your muscles and tissues.

When to Seek Help

If you experience any of these warning signs of poor circulation, it's essential to consult with a healthcare professional. They can diagnose the underlying cause and recommend appropriate treatments or lifestyle changes to improve your circulation. Ignoring circulation problems can lead to more severe health issues, so early intervention is crucial.

Preventing Poor Circulation

Maintaining good circulation is key to your overall well-being. To prevent poor circulation, incorporate regular exercise into your routine, maintain a healthy diet, stay hydrated, and avoid smoking. Additionally, managing conditions like diabetes, high blood pressure, and high cholesterol is essential for promoting optimal circulation – but remember, prevention is key!

Incorporating the following foods into your diet can support healthy blood flow and vascular function:


Fruits: Rich in antioxidants and flavonoids, fruits help protect blood vessels and improve circulation. Focus on berries, cherries, citrus fruits, and apples.

Leafy Greens: Spinach, kale, and other leafy greens provide essential nutrients like vitamins C and K, which promote blood vessel health.

Garlic: Garlic contains allicin, which may help lower blood pressure, reduce cholesterol, and improve circulation.

Fatty Fish: Fish like salmon, mackerel, and trout are high in omega-3 fatty acids, which support cardiovascular health and reduce inflammation.

Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds are good sources of healthy fats and fibre that benefit circulation.

Turmeric: This spice has anti-inflammatory properties that can help maintain healthy blood vessels.

Cayenne Pepper: Capsaicin in cayenne pepper may improve circulation by dilating blood vessels and reducing blood pressure.

Beets: Beetroots are rich in nitrates, which can enhance blood flow and reduce blood pressure.

Ginger: Ginger has anti-inflammatory and antioxidant properties, and it may help improve circulation and reduce blood pressure.

Berries: Blueberries and strawberries contain anthocyanins that support blood vessel health.

Whole Grains: Whole grains like oats, quinoa, and whole wheat are high in fiber, which can help regulate blood sugar and support heart health.

Green Tea: The antioxidants in green tea can improve blood vessel function and reduce the risk of heart disease.

Oranges: Oranges are high in vitamin C, which supports the health of blood vessels and lowers blood pressure.

Dark Chocolate: Dark chocolate with a high cocoa content contains flavonoids that may improve circulation.

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