As people age, it's harder to keep the blood pumping through the body at a healthy rate. Poor blood circulation in the elderly can lead to a variety of ailments, including deep vein thrombosis (DVT), a blood clot in the leg that blocks blood circulation through the veins. "Severe complications can happen if the clot breaks off and enters the lung, leading to death," said Dr. John Kaufmann, a vascular expert with the Dotter Interventional Institute. An inactive lifestyle, including too much sitting, might result in DVT and other maladies.
Get Moving
One of the best ways to combat poor circulation is to start every morning with some type of exercise. Activities like stationary bike riding, swimming and walking can greatly improve blood circulation when performed regularly. Walking, even if it's just around the block, is a perfect way to start. Over time, you can progress to a more advanced routine. "Walking will get the blood pumping and circulating through the smaller vessels of the lower extremities," said Dr. Sam Allen, pulmonary specialist and director of the Pulmonary Hypertension Center at Beaumont Hospital in Troy, Michigan.
Eat Healthy & Quit Smoking
What you eat can impact your circulatory system, too, so it's important to make better food choices like reducing fat and sugar in your diet. Increase your fiber intake and work toward limiting dietary fat in your meals. If you smoke, now's the time to stop. Smoking "causes impaired blood flow, thickening of the arteries, emphysema, asthma, heart disease and stroke," said Allen.
Relax and Put Your Feet Up
"Get circulation moving through your lower extremities and minimize fluid collections (edema) by elevating your feet above the level of your heart for short periods of time," said Allen. Because a warm foot soak dilates the blood vessels, it's another way to improve circulation.
Keep your hands and feet moisturized by applying a mixture of a thick skin cream and petroleum jelly several times a day, suggests Dr. Ginard Henry, assistant professor of surgery at the University of Chicago's Pritzker School of Medicine. "Wear water-wicking gloves and use hand warmer packets--like skiers do--even in cool weather," said Henry. "This will keep in warmth to your hands and feet, improve circulation, prevent infection of dry, cracked skin, not to mention that your touch will feel better to anyone you come into contact."
Yoga and Stretching
Stretching-type exercises can improve your posture, your balance and increase blood flow to the brain, which may result in clearer thinking. Try a gentle yoga class, tai chi or Pilates as an alternate way to get the blood pumping. These practices "stimulate increased blood circulation throughout the entire body which helps to rid morning aches and pains," said Henry.
Choose Clothing That Helps
Physical therapist Richard Ueberfluss says even the right socks can help improve blood circulation. Wearing compression stockings will create pressure on the legs, ankles and feet forcing the circulating blood through narrower channels. This increases the arterial pressure, resulting in greater blood flow returning to the heart and less blood pooling in the feet. Ueberfluss also cautions against wearing footwear that is too tight because it can constrain the circulation in your feet.
References
- John Kaufmann, M.D.; vascular expert; Dotter Interventional Institute; Portland, Oregon
- Ginard Henry, M.D.; assistant professor of surgery; University of Chicago's Pritzker School of Medicine; Chicago, Illinois
- Sam Allen; D.O.; pulmonary specialist, director: Pulmonary Hypertension Center Beaumont Hospital; Troy, Michigan
- Richard Ueberfluss, physical therapist, owner Assisting Hands Chicago; Naperville, Illinois
