HEALTH & LIFESTYLE

Symptoms of Poor Blood Circulation in Legs? Top 5 Causes

Published

10 months ago

July 19, 2024

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Do you often feel leg discomfort like aches, cramps, swelling, or chilly feet? These symptoms may be linked to poor circulation in your legs. Today, we’ll explore the symptoms and causes of poor blood circulation in your legs, and how you can alleviate these symptoms caused by inadequate blood flow…Click Here To Continue Reading>> …Click Here To Continue Reading>>

Symptoms of Poor Blood Circulation in Legs? Top 5 Causes + Boost Circulation in Legs

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When you have poor circulation, it means there is insufficient blood flow to certain parts of your body, like your hands and feet, or a lack of blood flow throughout your body.

It’s not a standalone disease, but rather a root cause or symptom of health conditions like high blood pressure, abnormal cholesterol, and diabetes, plus other factors we will discuss later in the video.

Over time, poor circulation can lead to disease, and this can make your circulation worse. Conversely, when your blood circulation is healthy, your overall health improves.

The symptoms of poor leg circulation are varied and also affect other parts of your body. They include:

Cold feet and hands all the time, while the rest of your body is warm.

Numbness, and a tingling sensation in the hands and feet.

Sores, and ulcers on the legs that are hard to heal.

Dry, itchy skin, or discolored skin on the nose, lips, ears, hands, and feet that appears pale, blue, or purple.

Shiny legs, and loss of hair on the legs and feet.

Muscle cramps and joint pain in the legs and arms.

Pain in the calf muscles when walking.

Varicose veins on legs that ache and feel heavy.

Swollen legs, from fluid pooling in your legs, feet, and ankles.

Dizziness, loss of balance, and forgetfulness.

Reduced muscle strength, low energy levels, and quick onset of fatigue.

Digestive problems, such as cramping, abdominal pain, diarrhea, and bloody stools.

When your circulatory system works well, your blood can deliver oxygen and vital nutrients to every living cell in your body through the arteries, and carry away waste products and carbon dioxide through your veins.

If your blood flow is disrupted, certain parts of your body will not receive enough oxygen and nutrients.

This results in poor circulation, which tends to affect your legs first, since they are furthest away from your heart.

However, if you notice symptoms of poor circulation in your legs, it means other parts of your body, like your heart, lungs, and brain, may also be affected by inadequate blood flow.

If plaque or blockages form in your arteries, they can disrupt normal blood flow, potentially causing serious outcomes like heart attack, stroke, or in severe instances, leg amputation.

Therefore, it’s important to address circulation issues promptly if it starts causing problems for you.

Let’s look at five major causes of poor blood circulation. Many factors that cause heart disease also give rise to poor circulation in your legs.

“Cause Number One”. An inflammatory diet.

When your diet is high in added sugar and refined carbs, vegetable oils, table salt, and additives, and low in fruits, vegetables, and healthy fats and protein from wild-caught fish and grass-fed meat, it leads to poor circulation. This is because:

Nitric oxide is a molecule made in your blood vessel lining, that widens blood vessels, thereby boosting blood flow and reducing blood pressure. Watch our video, “

Top 6 Vitamins To Boost Nitric Oxide

” to learn about this critical molecule.

“Cause Number Two”. A sedentary lifestyle.

Sitting or standing for extended periods of time can constrict and slow down the flow of blood in your legs. This can result in your legs not getting the nutrients or oxygen it needs.

“Cause Number Three”. Chronic stress.

High levels of stress leads to high blood sugar levels and weight gain, which then leads to poor circulation.

“Cause Number Four”. Chronic diseases.

Certain conditions can lead to artery narrowing and decreased blood flow. Here are 5 major ones:

Condition 1: Peripheral Artery Disease or PAD.

Peripheral arterial disease (PAD), also called peripheral vascular disease (PVD) is a prevalent condition in people over 50. It occurs when fatty deposits in your leg arteries limit blood flow to your leg muscles.

While some people with PAD may not experience any symptoms, others may feel pain in the calves, thighs, or buttocks when walking. This discomfort is known as “intermittent claudication” and it typically goes away after a short rest.

Other symptoms of PAD include cold legs and feet, reduced leg hair, skin color changes on your legs and feet, slow-healing wounds, nighttime leg cramps, and erectile dysfunction in men.

People with PAD are more likely to develop

Coronary Artery Disease

(CAD), the most common type of heart disease that can lead to

heart attack

and stroke. READ FULL STORY HERE>>>CLICK HERE TO CONTINUE READING>>>

Condition 2: Diabetes & High Blood Pressure.

When your blood sugar levels are elevated, it can damage your blood vessels and nerves. This nerve damage, known as “neuropathy,” can lead to unusual and severe symptoms in your legs when combined with poor circulation linked to diabetes.

More than 50% of people with diabetes experience nerve damage, which can often go on silently until symptoms appear.

Diabetics are likely to experience the following symptoms: numbness, tingling or “electric shocks” in your legs, feet, and hands, cold hands and feet, dry or cracked skin (especially on your feet), painful leg cramping, and slow-healing leg ulcers.

People with diabetes are also twice as likely to have high blood pressure. Both high blood sugar and high blood pressure damage your heart and peripheral arteries, and allow plaque to build up in the damaged areas. This accelerates the development of PAD and atherosclerosis.

Condition 3: Varicose Veins & Chronic Venous Insufficiency (CVI).

If you have

varicose veins

, it means that the valves in your leg veins are not functioning correctly. This causes blood to struggle to flow back to the heart, leading to pooling of blood and fluid in your leg veins.

As a result, your leg veins enlarge and swell, reducing circulation in your legs. This condition is known as Chronic Venous Insufficiency (CVI), and varicose veins are an indicator. Women and individuals who are overweight are more prone to developing varicose veins.

Condition 4: Blood Clots & Deep Vein Thrombosis (DVT).

Deep Vein Thrombosis (DVT) is a

blood clot

deep in your vein, often occurring when you’ve been inactive and blood circulation in your legs is poor. Pain can develop slowly or suddenly if a clot forms in your leg, and the affected area may turn blue.

DVT is a severe condition as the clot could break loose and travel to your lungs. Seek medical help immediately if you suspect you have a blood clot.

Condition 5: Raynaud’s Phenomenon.

This autoimmune condition causes blood vessels in the extremities to narrow, leading to restricted blood flow. This often affects the fingers and toes, causing them to become cold, numb, and change color during episodes triggered by exposure to cold or emotional stress.

Cause Number Five. Smoking

Not only does smoking put a person at a very high risk of developing and potentially dying from respiratory diseases, it can lead to PAD and atherosclerosis.

If you notice any symptoms related to poor leg circulation, it’s best to see a doctor. Symptoms in your legs could be a signal that you need medical attention.

Here are 6 things you can do to alleviate discomfort in your legs.

Walking can benefit your arteries and veins. When you walk, your calf muscles contract, helping push blood back to your heart. Walking dilates your arteries, enhancing blood flow throughout your body. It also helps keep your stress levels down.

Walk for 30 minutes, three times a week

. Or do 20 minutes of cardio, such as running, swimming and cycling, four to five times a week.

At work, take more breaks so you’re alternating between sitting, standing, and walking every hour.

Eating an

anti-inflammatory diet

rich in colorful vegetables, fruits, whole grains, nuts, and healthy fats, can improve your blood circulation by enhancing overall heart health.

Foods like cayenne pepper, spinach, citrus fruits, garlic, walnuts, and fatty fish help relax blood vessels, improve blood flow, lower inflammation, prevent blood clots, and enhance vascular health. These foods contain special compounds that prevent plaque from clogging up your arteries and restricting blood flow.

For a full discussion, see our video, “

Top 10 Foods That Improve Blood Circulation In Legs

“

When you avoid inflammatory foods and cut out the added sugar and excess sodium, you also manage your blood pressure, and control your blood sugar better, which helps improve circulation.

For a list of inflammation causing foods to replace, see our video, “

Top 5 Foods that Cause Gut Inflammation

.”

Since your blood is roughly half water, staying hydrated is key to keeping it flowing smoothly. When you’re dehydrated, the amount of blood in your body decreases, and your blood retains more sodium, causing it to thicken.

Wearing compression socks gives your veins extra support, and prevents them from expanding. When veins expand due to prolonged standing or sitting, they can turn into painful varicose veins. By wearing compression socks throughout the day, you gently squeeze your legs, helping your veins to move blood up and out of the feet and legs.

See our recommended compression socks by clicking the link below.

By lifting your legs to heart level or higher, you make use of gravity to help blood flow back to your heart, and prevent blood from pooling in your lower legs. Simply lie down and elevate your legs above heart level when you watch TV or take a nap. Using a leg elevation pillow can make this position more comfortable. Aim for 15 minutes or longer each time.

Studies have shown that hibiscus extracts can effectively reduce blood pressure in adults with hypertension and type 2 diabetes, thus improving blood flow. This is due to the high content of anthocyanins in hibiscus. Simply drink one to two cups of hibiscus tea daily to keep your blood flowing smoothly.

Finally, quit smoking and take it easy on alcohol, if you want better blood circulation.

For more information on ways to improve circulation, watch our video,

READ FULL STORY HERE>>...CLICK HERE TO CONTINUE READING>>>

HEALTH & LIFESTYLE

Chia seeds can help you lose up to 3 kg per week

Published

2 days ago

May 9, 2025

1oo9t

Chia seeds have incredible nutritional values and are one of the most beneficial seeds for the human body – and they are also very easy to grow.

These seeds were used by ancient cultures, and the reason they were so popular is because they contain minerals, vitamins, antioxidants and omega 3. Chia seeds have been the subject of many studies that have
found these seeds to help with weight loss.

It is important to know that these seeds must be consumed responsibly. One tablespoon a day is absolutely enough, because if you consume too much it can be dangerous. READ FULL STORY HERE>>>CLICK HERE TO CONTINUE READING>>>

Chia seeds and the benefits

The seeds can burn fat in the stomach and waist, by speeding up the metabolism
Chia seeds balance intestinal activity. The reason is that there are fibers in the seeds that control the lazy intestine. It is important to know that you should drink 2 liters of water a day…Click Here To Continue Reading>> …Click Here To Continue Reading>>
- They provide calcium that helps the body digest fats faster during the day. The seeds help to achieve the flat stomach that everyone wants
- Can delay our desire for food, because the seeds will give you a feeling of satiety for a longer time.
- Chia seeds help against anxiety and depression, and many nutrition experts recommend them
- Contains omega 3, which prevents premature aging and fights cellulite
To lose weight, it is very important not to give up and to persevere. Chia seeds should be consumed for at least a month. The seeds can be consumed together with vegetables, in salad, with milk, etc. Although
there are many dishes in which you can combine the chia seeds, it is essential and important not to consume more than the recommended daily amount!

Here is a recipe for a realy good chia seed shake you can drink to lose weight:

This chia shake should be consumed twice a day. The first shake an hour before lunch, and the second shake 3 hours before bed. Drink it for 3 weeks and then take a week off. After that you can repeat the
treatment.

READ FULL STORY HERE>>...CLICK HERE TO CONTINUE READING>>>

HEALTH & LIFESTYLE

If Your Kidneys Are In Danger, Your Body Will Give You These Signs

Published

3 days ago

May 8, 2025

1oo9t

The kidneys play a critical role in maintaining overall health by filtering waste and excess fluids from the blood, regulating electrolytes, and supporting blood pressure. However, kidney damage can progress silently, and by the time symptoms become obvious, significant damage may already be done. That’s why it’s crucial to recognize early signs that your **kidneys may be in danger**. Here are some key symptoms your body may show when your kidneys are not functioning properly:

1. Changes in Urination

One of the earliest signs of kidney problems is a noticeable change in your urination patterns. This could include:

* Increased or decreased frequency of urination.

* Foamy or bubbly urine (a sign of excess protein). READ FULL STORY HERE>>>CLICK HERE TO CONTINUE READING>>>

* Dark-colored or bloody urine.

* Pain or burning sensation while urinating.

These symptoms suggest that the kidneys may not be filtering waste properly or there could be an infection or other issue affecting the urinary tract…Click Here To Continue Reading>> …Click Here To Continue Reading>>

READ FULL STORY HERE>>...CLICK HERE TO CONTINUE READING>>>

HEALTH & LIFESTYLE

What happens when diabetics eat bananas

Published

3 days ago

May 8, 2025

1oo9t

That bunch of bananas sitting in your fruit bowl might be causing you unnecessary anxiety if you’re managing diabetes. You’ve probably heard conflicting advice about whether these convenient yellow fruits are friend or foe to your blood sugar levels. Some sources treat them like nature’s candy bars—sweet bombs to be avoided at all costs—while others praise their nutritional benefits regardless of your glucose concerns.

The confusion is understandable. Bananas are undeniably sweet and soft-textured, qualities we typically associate with foods that spike blood sugar. But is their reputation as a diabetic danger deserved, or is there more to the story than their sugar content? The answer might not be as straightforward as you think, and understanding the nuances could add a versatile food back to your menu…Click Here To Continue Reading>> …Click Here To Continue Reading>>

The sugar situation isn’t what you think

Yes, bananas contain sugar—that’s undeniable. But the type of sugar and how it’s packaged makes all the difference. Unlike the refined sugars found in processed foods, the natural sugars in bananas come bundled with fiber, particularly in less ripe fruits.

This fiber acts like a built-in speed bump for digestion, slowing down how quickly the sugar enters your bloodstream. While a candy bar dumps its sugar load all at once, creating a dramatic spike, a banana delivers its sweetness more gradually, resulting in a gentler rise in blood glucose.

What’s even more interesting is that the body processes fruit sugar differently than refined sugar. Fructose, the primary sugar in fruits, can be metabolized without insulin involvement—primarily in the liver where it’s converted to glucose for energy. This alternative metabolic pathway means fruit sugars typically cause less dramatic insulin demand than an equivalent amount of table sugar.

The ripeness factor changes everything

Not all bananas affect your blood sugar the same way, and the yellow-to-brown spectrum of ripeness is your visual guide to their glycemic impact. That spotty, ultra-sweet banana has a very different effect on your body than its greener, firmer counterpart.

As bananas ripen, their starch content transforms into simple sugars, making them both sweeter and potentially more impactful on blood sugar. Simultaneously, their fiber content decreases—a double-whammy for blood glucose management. A 100-gram serving of unripe bananas contains about 18 grams of fiber, while the same amount of fully ripened banana has only 4-5 grams.

This means that choosing slightly underripe bananas—those that are yellow with a hint of green and still have some firmness—gives you more fiber with less sugar. The difference isn’t insignificant; it can substantially change how your glucose levels respond to eating this fruit.

The portion perspective

Size matters when it comes to bananas and diabetes management. Those massive bananas at the supermarket can be twice the size of what dietary guidelines consider a serving, effectively doubling the carbohydrate impact without you realizing it.

A reasonable serving for someone with diabetes is half a medium-sized banana, which provides approximately 15 grams of carbohydrates. This portion allows you to enjoy the nutritional benefits without overwhelming your blood sugar management.

Timing this portion strategically throughout the day rather than consuming a whole banana at once can further mitigate any potential glucose spikes. This approach lets you enjoy the taste and benefits while maintaining better control over your blood sugar levels.

The nutrition beyond the sugar

Focusing solely on the sugar content of bananas misses the bigger nutritional picture. These fruits deliver an impressive array of nutrients that benefit overall health, including some that are particularly relevant for people with diabetes.

Potassium, abundant in bananas, plays a crucial role in maintaining proper insulin function and helps counteract the sodium-retaining effect of insulin. This mineral also supports heart health—important considering the increased cardiovascular risks associated with diabetes.

Vitamin B6, another banana standout, is involved in more than 100 enzyme reactions in the body, including some related to glucose metabolism. The vitamin C and various antioxidants in bananas help combat oxidative stress, which is typically elevated in people with diabetes. READ FULL STORY HERE>>>CLICK HERE TO CONTINUE READING>>>

Perhaps most importantly, the fiber in bananas feeds beneficial gut bacteria, potentially improving insulin sensitivity over time. This prebiotic effect supports metabolic health in ways that extend beyond immediate blood sugar impact.

The pairing power play

How you eat your banana matters almost as much as which banana you choose. Eating this fruit alone on an empty stomach will have a different effect than incorporating it as part of a balanced meal or snack.

Pairing banana with protein or healthy fats creates a nutritional team that slows digestion and moderates blood sugar response. Some effective combinations include banana with greek yogurt, a handful of nuts, or a tablespoon of almond butter.

This pairing strategy doesn’t just benefit blood sugar management—it also creates more satisfying snacks that keep hunger at bay longer, potentially helping with weight management, which is often an important factor in diabetes care.

The personalized approach

The most important thing to understand about bananas and diabetes is that individual responses vary significantly. Factors like your specific type of diabetes, how well it’s currently controlled, your medication regimen, and even your unique gut microbiome composition can all influence how your body responds to this fruit.

This variability means that personal testing is invaluable. Using a glucose monitor to check your levels before eating a banana and again two hours later can provide concrete data about how your body specifically responds. This information is far more valuable than general guidelines because it’s personalized to your unique physiology.

Some diabetics may find they can enjoy a whole medium banana with minimal blood sugar impact, while others might need to limit themselves to a smaller portion or pair it more carefully with other foods. This personalized approach empowers you to make informed decisions rather than relying on one-size-fits-all rules.

The practical integration strategies

If you want to incorporate bananas into your diabetes-friendly diet, several practical strategies can help maximize benefits while minimizing blood sugar concerns.

Choose bananas that are yellow with slight green tips for the optimal balance of flavor and fiber. Fully green bananas can be difficult to digest, while overly ripe ones have more sugar and less fiber.

Consider using banana in ways that naturally limit portion size, such as slicing half a banana onto oatmeal or yogurt rather than eating it whole as a standalone snack.

Freeze ripe bananas to use in smoothies, where you can control the portion size precisely and easily blend with protein sources like unsweetened greek yogurt or a plant-based protein powder.

Remember that physical activity affects how your body processes carbohydrates. Having a small piece of banana shortly before or after exercise may be better tolerated than eating it during sedentary periods.

Track your personal response not just in terms of blood glucose but also energy levels, satisfaction, and how the food fits into your overall nutritional goals. This holistic approach recognizes that diabetes management extends beyond just glucose numbers.

Bananas don’t deserve their bad reputation in the diabetes community. When eaten mindfully—with attention to ripeness, portion size, food pairings, and personal response—they can be part of a nutritious and satisfying diet for most people with diabetes. Their convenience, versatility, and nutritional profile make them worth understanding rather than automatically avoiding based on oversimplified rules about fruit sugar.

The next time you pass the produce section, consider giving bananas another chance. Your body might thank you for the potassium, fiber, and other nutrients packed into this portable, affordable fruit—as long as you enjoy it with knowledge and awareness of how it fits into your unique diabetes management plan.

READ FULL STORY HERE>>...CLICK HERE TO CONTINUE READING>>>