Poor blood circulation problems are prevalent among older people and, if left untreated, can lead to chronic diseases, stroke or deterioration of the renal system. In addition, older people with circulation problems are more likely to suffer a fall risk, a hip fracture or other complications, with severe consequences for their health. Here are some tips on how to improve blood circulation in legs in older adults.

Poor Circulation Symptoms and Consequences

Circulatory problems are very recurrent, especially as we get older, so we must be very attentive to the symptoms of poor blood circulation. The main symptoms are as follows:



• Swelling, heaviness and tingling sensation in the lower limbs (legs, ankles and feet)

• Cold sensation in the extremities (feet and hands)

• Swollen and purple legs Skin turns blue or purple due to lack of oxygen

• Spots on the legs due to poor blood circulation as well as sores that are slow to heal

• Varicose or swollen veins in the legs

• Constipation (poor blood circulation affects digestion)

• Fatigue and exhaustion (muscles can be affected by sluggish circulation)

• Increased susceptibility to infections

• Weakened immune system (increased susceptibility to flu, bronchitis, and pneumonia)

• Loss of appetite and weight loss

• It can also affect the brain and cause memory problems



We must take a constant interest in the health of our loved ones. When symptoms related to poor blood circulation appear, we should go to the family doctor to prevent the problem from escalating.

By adopting certain habits, we can improve the blood circulation system and help our body's veins to remain strong and healthy. Nutrition is one of the most effective aspects of this. A good diet is essential to improve blood circulation.

Best Food for Blood Circulation

Antioxidants

Antioxidants are found mainly in fruits and vegetables and improve circulation by preventing oxidative stress (a mechanism that accelerates cellular ageing) and preventing inflammation.

Proteins

To improve blood circulation, the body must have sufficient protein intake. Leg muscles play an essential role in blood circulation.
But what causes poor blood circulation? Insufficient protein intake, combined with physical inactivity, leads to loss of muscle mass, resulting in poor circulation. For this reason, it is essential to have a sufficient intake of good quality protein to enhance the circulatory system. The best sources of protein are eggs, fish and meat.

Foods containing Omega-3

One of the best foods for improving blood circulation is fish, as these products are rich in Omega-3, a nutrient that is very beneficial for improving blood flow. Some examples of foods rich in Omega-3 are the following: sardines, mackerel, tuna, salmon; other foods rich in Omega-3 are the following vegetable oils: linseed oil, camelina, hemp; as well as walnuts and flaxseeds.

Spices and infusions

Spices and herbal teas are also highly recommended to improve blood circulation. The following are recommended: rosemary, basil, coriander, turmeric, ginger, mustard, nutmeg, chilli and green tea.

The answer is straightforward; you have to move to activate blood circulation! Physical exercises that involve muscle contraction in the legs are the most beneficial because when the muscles contract, they push blood up to the heart and stimulate circulation. The best exercises to prevent circulatory problems are walking, swimming or cycling.

Walking

An excellent way to start exercising is by walking more. It is very beneficial for their health as it helps them recover their energy, burns calories, and increases their heart rate. The other key point is to walk briskly at a pace that matches your fitness level. It will help increase blood circulation, improve blood pressure, and enhance heart function.

Cycling

There are two types of bike-riding: indoor cycling using stationary bikes and outdoor cycling using road bikes or mountain bikes. For those who cannot exercise outdoors, indoor cycling gives them a compelling alternative way to exercise their muscles while sitting in front of a stationary bike. Unlike jogging, where one has to push themselves to go faster, cycling requires only low-intensity workouts that keep them interested and allow them to keep their fitness level up over time.

Swimming

Swimming is another cardiovascular exercise that is great for fat burning and overall fitness. Swimming weights three times more than walking, but it burns just as many calories even if you are only going a few yards at a time. The key to swimming is learning good technique. This means focusing on speed rather than distance, swimming fast through every part of the pool. Swimming also works your upper body, legs, calves, shoulders, and back.

In the case of swollen legs in older people who cannot do any physical exercise, a sedentary lifestyle should be avoided as much as possible. It is advisable to walk for a few minutes every hour (even indoors) and keep the legs elevated when sitting to prevent vascular problems in the legs and facilitate circulation.

Gentle Massages

Gentle massages are very beneficial to improve blood circulation. It is recommended to start with the feet and work your way up to the thighs. This stimulates blood flow in the legs and reduces circulation problems.

Hydrotherapy

Hydrotherapy treatments also improve blood circulation. In the case of poor circulation, it is advisable to avoid smoking, staying in the same position for a long time, wearing tight clothing or belts, or using excessively hot water in the shower or bath.

Wear Colored Socks

Wearing only black socks around the house can deteriorate the body's blood circulation. This is because black absorbs all the light, which means it does not let much light into the rest of your body. Coloured socks have a spectrum that allows all the rays to pass through them, and this way, they can improve blood circulation.

Be Patient with Yourself

Exercising regularly will build up resistance to injury, so take it easy during recovery days and allow muscles time to heal. If you try too hard while healing, they may get injured and slow your progress even further. Taking it easy also reduces stress on your body and makes a recovery even easier than it would otherwise be.

If your elderly relative has poor blood circulation at Cuidum, we recommend that you start implementing these simple tips. You will see how their circulation will improve every day and, as a result, their health and well-being will improve.