Staying Warm--Circulation

At this time of year, most of us are feeling the chill of cold weather, but for anyone dealing with poor circulation, the winter season can be especially uncomfortable. From icy cold extremities to numbness or frequent “pins and needles” feelings, it can feel nearly impossible to get warm and comfortable. It’s important to understand some of the causes of restricted blood flow and the lifestyle changes you can make to experience relief.

Some of the causes of poor circulation may include:

• Smoking
  
• Having a sedentary lifestyle with little exercise
  
• Overindulging in junk food
  
• Being overweight or obese
  
• Sitting too long without breaks for exercise
  

While there are medications available to help treat the challenges associated with poor circulation, the first line of treatment is to make lifestyle changes. Here are some tips to help improve your blood flow and keep warm:

• Get in gentle exercise daily—try walking, light housework, or swimming
  
• Aim to eat a healthy, well-balanced diet with moderate fat intake
  
• Add more oily fish to your diet for Omega-3 fatty acids, like salmon, tuna and sardines
  
• Quit smoking and avoid secondhand smoke from others
  
• Keep a hot water bottle with an insulated cover on hand to use when you get cold
  
• Try hot and cold therapy: Warm the affected body part and then cool it, and alternate back and forth. You can use bowls of warm and cool water, or a warm water bottle and bag of frozen peas.
  
• Wear non-binding, breathable socks and feel free to layer on a second pair as long as they are not tight
  
• If you sit down for much of the day, take a break at least every hour to get up and stretch your legs