Feet and ankles swollen in the summer and, in the winter, a feeling of constant cold in the extremities of the body are the symptoms of poor circulation . A real nuisance for those who suffer it and a phenomenon that may depend on many factors . The positive news is that there are small daily actions that help improve blood circulation . Do you apply them in your day to day?
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Why do I have cold feet in winter and swollen legs in summer?
Poor circulation can cause even more serious symptoms than those mentioned above. Varicose veins , phlebitis and purple legs may appear in people who have poor blood circulation.
This problem does not have a specific cause, but it can be the consequence of several factors:
- Unhealthy habits such as excessive caffeine in the diet or smoking, diets rich in saturated fats.
- Diseases such as diabetes , hypercholesterolemia, obesity.
- Lifestyle also influences the proper functioning of circulation. Both spending many hours on foot and making a sedentary lifestyle can cause or aggravate the symptoms of poor circulation.
Routine to improve circulation
Faced with the presence of more severe symptoms of poor circulation, tingling, varicose veins, pain, difficulty walking , it is important to follow the recommendations of a specialist.
To prevent the appearance of milder symptoms and take care of your legs in both summer and winter, it is important that your routine does not miss physical exercise .
Especially if you spend a lot of time standing or work requires you to sit for many hours, we suggest some exercises that will help you improve circulation . You can do them even in the office!
- Stretch Sitting on a chair, raise one leg parallel to the floor and squeeze the muscles. Then he relaxes and rests his foot on the floor. Keep alternating the two legs and perform about 30 repetitions.
- Contract This time, squeeze a book between your knees, support your hands on the sides of the chair to help you raise your feet about 10 cm from the floor, without releasing the book between your knees.
- Activate From the same position, put your legs together and put your feet on tiptoe alternately. There is a second on each foot and repeat the exercise for a minute.
Ideally, perform these exercises twice throughout the day and get up to take a few steps whenever possible.
If you work standing up most of the day , try to make the scales whenever you have the opportunity, wear comfortable shoes and do this exercise whenever you can:
From the standing posture, with the straight back and the coccyx inwards, inspire and climb on the toes while contracting the muscles of the legs. Count to 5, exhale and lower. Repeat 10 times. If you work facing the public you can do the exercise simply by contracting and relaxing the muscles. Repeat several times a day to relieve the feeling of swelling or coldness in the legs .
Good habits to keep your legs in shape
Small actions in your day to day can improve your lifestyle by alleviating the symptoms of poor circulation. Here we bring you some examples:
- Some supplements help strengthen the arterial walls . Collagen is an essential component for the health of veins and arteries that are essentially composed of this protein that gives the vessels elasticity and resistance.
- Some infusions and plant extracts that help prevent arterial blockages. A specialist will know how to guide you in choosing the most suitable ones for you.
- Balanced diet rich in fruit, vegetables and unsaturated fatty acids to provide your body with the nutrients necessary for the proper functioning of the circulatory system .
- Support your legs on a pillow at bedtime to facilitate blood return.
- Wear comfortable shoes with 3-4 cm wedge .
- Leaning your feet on a stool if you spend many hours sitting improves the venous return from the feet to the heart.
- The draining massages to relieve the swelling help to improve the symptoms. In these cases it is very important to undergo only professional treatment to avoid risks.
The mild discomfort caused by poor circulation can be alleviated with a little prevention. What are you doing to improve the circulation of your legs?