We all know someone who flippantly blames their cold hands on poor circulation, but how many of us really understand what this means? In the UK, around 3.6 million women have a heart or circulatory disorder, ranging from severe (heart disease) to fairly common (high blood pressure).

And while most of us understand that there can be serious implications from having circulation issues, you might be less au fait with the more common, everyday symptoms. Having blood that isn’t being pumped efficiently round the body is a problem that anyone can experience at any age – and the signs aren’t always obvious.

If you know what to look out for, however, you can start to improve your circulatory health. So, we’ve listed just issues that may be circulation-related.

The circulatory system is a complex network that includes our heart, veins, blood vessels and arteries. Healthy circulation allows blood, oxygen and nutrients to travel freely to where they are needed and also removes waste from our cells. But sometimes, things just don’t flow like they should – resulting in poor circulation. 

Think about the last time you sat in one position for too long and it was a struggle to move or you woke up with pins and needles in your arm – that’s poor circulation. When your body isn’t able to efficiently transport blood and oxygen to all its extremities, you may experience short-term feelings of cold, numbness and pins and needles-type sensations.

Usually, these symptoms will pass fairly quickly as your body works to restore blood flow, and that’s perfectly normal. But it’s always a good idea to try to avoid poor circulation where possible – something those with medical conditions such as diabetes and high cholesterol are more susceptible to.

To help you spot when it’s happening, here are five unexpected symptoms that you may want to be aware of. 

Cold feet and numbness all year round

Most of us don’t like the feeling of icy cold feet, especially in bed, and this is probably the most well-known sign of poor circulation. But how do you know if you are just prone to chilly toes or it’s something more serious?

“If the rest of your body is warm but the feet are still icy cold, or if you are experiencing pain at the same time, then the chances are that poor circulation is the issue,” explains Alun Davies, professor of vascular research and surgery at Imperial College, London, and clinical trial lead for the Revitive circulation booster. “In fact, lack of blood flow to the legs is a common cause of cold feet. This can cause pain, numbness and burning sensations as well as cold.”

In addition, if you’re prone to numbness in your feet, it can cause balance issues as well as masking potential foot injuries, so it’s important to be aware of what’s causing it. 

Loss of hair in lower limbs

While some might appreciate a smooth leg, unintentional hair loss on the legs and feet may be a sign of poor circulation.

“The lack of blood to the legs means hair follicles will not get enough nourishment and will eventually die,” says Davies. “This is more apparent in men with many noticing a clear ‘sock line’ of hair-free skin developing.”

Dizziness and memory loss

If you’re often feeling inexplicably dizzy, losing your balance and being forgetful, these can all be signs that your circulation isn’t functioning as well as it could.

“If you’re struggling with dizziness or forgetfulness, these can be symptoms of lack of blood flow to the brain,” says Davies. “When this happens, our brain will cut back on certain functions, such as memory and balance, to prioritise more crucial functions.”

While there are many reasons you may experience these symptoms, if you’re concerned, always consult your GP. 

Ulcers

When poor circulation is caused by blockages in our arteries, the amount of blood reaching our legs is reduced. This can lead to bulging veins and, in some cases, even non-healing ulcers.

“These open sores often occur on the lower leg,” explains Davies. “Often, these won’t be causing any pain, meaning many people consider them harmless.  But any reoccurring sores or a sore that will not heal should not be ignored and must be treated to avoid infection and further complications.”

Upset stomach

“As with all vital organs, your stomach needs a flow of oxygen-rich blood to function properly,” explains Davies. “If you’re frequently experiencing symptoms such as abdominal pain, diarrhoea or even blood in your poo, although very rare, it can be a sign of poor circulation. Organ failure due to restricted blood flow can lead to digestive problems and lack of appetite due to the metabolism slowing down.”

It’s important to note that if you do experience any changes to your bowel habits, always seek medical advice to rule out any serious underlying medical issues.

But there is good news if you think you might be susceptible to poor circulation, as a few lifestyle tweaks can help with minor symptoms, and might stop issues worsening. 

First and foremost, the key to improving circulation is – yep, you’ve guessed it – to move your body.

“A key trigger for many suffering with poor circulation is living a sedentary life,” warns Dr Binoy Kumran, physiotherapist and clinical trial lead for the Revitive circulation booster. “Being inactive for long periods of time means your metabolic rate is low and your muscles are not in use. Muscles burn energy and therefore produce more heat in the body – so you’ll notice that your limbs will warm up as you get moving.”

Combine cardio and strength training

“Lifting weights is good for muscle and circulation but offers different benefits to cardio in terms of circulation,” explains Dr Kumran. “Targeted exercise, such as weights, will mainly increase circulation in that specific area, for example, your arms if you are lifting dumbbells. Aerobic exercise will get blood pumping around the whole body. To get the benefits of both, it’s important to do a variety of activity that combines cardio and weights in every session.”

Try running or walking – anything that raises your heart rate will improve circulation throughout the body.

Strength training

“The more muscle you have, the better your circulation will be and the less you’ll feel the cold,” explains Dr Kumran. “This is because muscle allows for the growth of more blood vessels that carry oxygen-rich blood to cells around the body.”

Ideally, it’s good to do at least two sessions of strength training each week, but this doesn’t mean you have to rely on equipment. Body weight exercises such as push-ups and squats are a great way to build muscle, increasing the heart rate and ultimately improving your blood flow.

Keep moving

While longer sessions of exercise such as a long walk or an exercise class are vital, it is also important to incorporate movement throughout your day.

“Set yourself a reminder to get up and move every 30 minutes – and you don’t have to move for long,” advises Dr Kumran. “Research has shown that even just being active for three minutes every half hour can have a significant impact. Try regularly standing up and stepping away from your desk – do some lunges while you wait for the kettle to boil or run up and down the stairs a few times.”

Images: Getty