Poor Circulation: Symptoms and Solutions

Are your hands and feet always cold, no matter how many layers of fuzzy socks or gloves you put on them? You may be suffering from poor circulation, causing your body to not function properly. This is due to inadequate amounts of nutrients being transported to various parts of the body, particularly the extremities such as your arms and legs. This can lead to problems and complications.


As we’ve already mentioned, cold hands and feet are a symptom of poor circulation. But there are so many more symptoms, such as:

  • Numbness or tingling sensation in various parts of the body
  • Fatigue or lack of energy
  • Swelling of the feet and/or legs
  • Slow-healing wounds
  • Increased blood pressure

Poor circulation is not a condition, but rather is often a symptom of an underlying issue such as blood clots, various heart and artery diseases, or diabetes. Poor circulation symptoms should not be ignored. Serious complications can result in tissue death and may require amputation. 

Diet & Exercise Solutions to Poor Circulation


Managing poor circulation on your own can seem difficult but we have some solutions for you! First being, your diet. Eating foods that naturally boost your blood flow is essential. Many circulation-boosting snacks contain antioxidants and vitamins that aid in increasing your circulation while keeping your blood pressure in check. Foods such as fatty fish, leafy greens, and citrus fruits are some examples. 

Next, stay hydrated! Hydration is such an important factor when it comes to proper blood flow. Many people try to follow the golden 8×8 rule: Drink eight 8-ounce glasses of water a day, or around 2 liters. This amount of water ensures that your body stays hydrated enough to carry out its daily functions. Limit your alcohol intake and try to stay away from highly caffeinated drinks such as coffee. Green tea can have a positive impact on your circulation, so if you need a pick-me-up in the morning, go green!  

Tobacco users are more likely to have poor circulation as nicotine is harmful to the cardiovascular system, constricting blood vessels and making it difficult for blood to efficiently flow through. If you want to improve your circulation, it’s time to kick that habit to the curb. 


Staying active is another way to ensure that your blood is pumping at a healthy rate. Simple things such as walking, doing yoga, or even completing a light cardio routine from time to time can help. Massages can be beneficial, as the gentle, yet firm movement of hands against your skin can help promote better circulation. Maintaining a healthy weight is another way that you can keep your circulation in check.

NOTE: Content included here is not medical advice, and only is intended as information for adults. Always consult with your health care professional before making changes to diet, exercise, medication, or before use of any product or device.