Solution For Side Sleepers
Snoozing on your side as a side sleeper who needs leg elevation can present an issue, as this isnt an ideal position for elevating legs. Elevating legs too much while resting on your side could affect your spine, creating more discomfort, so its essential to take a gentle approach before you find a solution that works.
A way around this issue is by using folded-up blankets instead of pillows. Blankets could be folded up so that you can adjust the height to suit your needs. Additionally, a leg elevation pillow could provide an excellent solution, as they are created specifically for the purpose of raising ones legs.
Ways To Boost Blood Circulation In The Legs
The legs are, unfortunately, one of the areas most prone to circulatory problems such as varicose veins. So, whether you have already experienced such issues or just want to keep them at bay in the future, it is especially important to look after the circulation of this area. To help you out with this, in this blog you’ll find seven straightforward tips to keep blood circulation in the legs flowing healthily.
Faster Recovery From Injuries
Injuries often result in swelling, and while this isnt necessarily concerning, swelling can be uncomfortable. Injured body parts become swollen because our circulatory system sends extra fluid and white blood cells to the area to help our body heal.
Swelling can not only be uncomfortable it can be straight-up painful as well. The pain occurs because swollen tissues press against our nerves, which send pain signals to our brain. However, we can mitigate this pain or discomfort by elevating our legs to reduce swelling and promote greater blood circulation.
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Get Moving Throughout The Day
Although this can be difficult for someone enduring poor leg circulation, exercise has been exhibited to improve blood flow and lessen leg pain. A lack of physical activity is one of the leading causes of poor leg circulation.
Walking is an excellent activity for poor leg circulation as it promotes the new production of blood vessels in the legs while improving blood circulation. Start slowly by walking for 30 minutes three to five times a week and gradually increase the duration to 60 minutes.
Resistance training is another excellent way to promote blood circulation in your legs. It boosts muscle strength by allowing your muscles to work against weights or strength. It can also help minimize muscle pain and cramping from poor leg circulation. Exercises such as hamstring curls, leg extensions, leg press, and squats are highly effective. Start slowly, similar to walking, and then gradually increase as soon as you get used to it.
How Can I Improve The Circulation In My Legs
Good blood circulation in your legs helps tissues to consume nutrients, eliminate waste, and is a key feature of long-term leg health and strength. Weak leg circulation can be strengthened by beginning easy routines and improving your diet.
The word circulation describes the continuous flow of blood across the body, which is made possible by pumping the heart. This movement or flow of blood occurs in a network of tubes known as blood vessels. Arteries are blood vessels that carry blood from the heart veins are blood vessels that carry blood to the heart.
Returning blood to the heart from the lower parts of the body is a daunting activity for the circulatory system, since the blood must be forced upwards through the body. The muscles around the veins help to circulate: as they contract around the veins, they facilitate the flow of blood to the heart. Thats why staying activeeven just walkingcan help you boost your circulation.
Circulation can get worse as we age. However, circulation problems can affect anybody at any age, who is not very active. Here are some useful tips for improving blood circulation in the body.
Proper Body Positioning
Do not Smoke
If you want safe blood vessels, youre certainly not allowed to smoke. Smoking will cause your feet and ankles to swell, and blood clots are common to smokers. If you smoke, your heart is not functioning in the best circumstances, and this can lead to weakened blood vessels and veins in your legs.
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How To Improve Blood Circulation In Legs While Sitting: Elevating Legs
The benefits of elevating your legs to improve blood circulation while sitting are numerous. Since gravity works against your body when you sit and stand, raising your legs/ putting your feet up will go against gravity.
That encourages blood circulation to your legs, which will help your body drain excess fluid and reduce swelling.
Its also helpful to elevate your legs when pregnant, recovering from surgery, or recovering from an injury or cellulitis. In addition to reducing pain and swelling, elevating your legs can help you get more restful sleep at night.
Varicose veins are caused by blood pooling in the veins, which are most prevalent in the legs. In addition, the pressure on your lower extremities may also lead to deep vein thrombosis . By elevating your legs while sitting, you can prevent the formation of these clots, improve circulation, and reduce the risk of swelling.
In addition to improving circulation, elevating your legs while sitting will improve your legs blood flow. Increasing blood circulation in your legs will help relieve the pressure and tenderness of tired feet.
Poor Circulation In Arms While Sleeping
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Exercises To Improve Your Blood Circulation
The best and cheapest poor blood circulation treatment is exercisewalking, running, strength training, yoga, swimming, or any exercise you enjoy. Moving your body is a simple way to improve blood flow throughout your body.These resources will show you how to improve blood flow to your legs with some simple exercises.
Symptoms Of Poor Circulation In The Body
Are you constantly cold? Do your legs swell when youve been on them too much? Are your feet and hands always going numb?
These could be symptoms of poor circulation.
Poor blood circulation is not a condition on its own but can be a manifestation of a broader health problem. Every part of the body relies on a healthy circulatory system to keep your organs properly supplied with oxygen. Unfortunately, poor circulation often goes undetected for many years until symptoms occur, usually at the late stages of the disease.
It can be critical to know the symptoms of poor circulation, the conditions it could be alerting you to, and what you can do to improve your circulation.
Vital Heart & Vein is here to help:
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Do Your Liver & Blood A Favor: Take It Easy On The Alcohol
While a drink a day may help keep the doctor away, drinking more than that is a recipe for poor circulation.
One way how to increase poor blood circulation is to take it easy on the booze. Too much alcohol decreases blood circulation and can lead to several health complications, including heart disease.
Onwards To Better Sleep
Improving your circulation does more than make it easier to sleep it improves your day-to-day, too. And as you make changes to your lifestyle, make sure you have a top-notch sleeping solution that lets you drift into the clouds. But if your mattress has seen better days or you finally want to upgrade to an adjustable bed, Karvonen’s has you covered!
Have any questions? Contact our store or stop by, and our expert team will be happy to help!
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Exercises For Poor Circulation In Legs
As we have mentioned, walking is among the best exercises for poor circulation. When someone has peripheral artery disease, it may be difficult to walk, but walking can help form new blood vessels in the legs, which can ultimately improve blood flow as well as reduce pain. The Cleveland Clinic suggests walking three to five times per week for 30 minutes.
Leg extensions are another exercise that can help with circulation. They target the quadriceps muscles on the front of your upper leg. For leg extensions, you need ankle weights. You wrap the weights around your ankles, sit on a chair, and slowly bring your right foot up until your knee is completely straightened. Wait a second and then lower your foot back to the ground. Doing three sets of 10 repetitions on each leg can be very effective.
Hamstring curls are also a good exercise to get blood flowing. The hamstring muscles are on the back of your upper legs. To do a curl, you wrap the weights around your ankles and stand next to a table or chair for balance, then bend your right knee and slowly bring your heel up towards your buttocks. Wait for a second and then lower your foot back to the ground. Do three sets of 10 repetitions on each leg if you are comfortable enough.
Try These Lifestyle Changes
Work with your doctor to control risk factors for poor circulation like high blood pressure and high cholesterol, according to the CDC.
In addition, he says to consider wearing compression garments. “These can increase blood flow, which helps improve poor circulation in the legs and feet.”
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How To Keep Feet Elevated While Sleeping
Fortunately, innovative technology can be used to manage the way you sleep with your feet elevated. This prevents you from feeling uncomfortable while stopping any urge to toss and turn the whole night through while sleeping with feet higher than head level!
Adjustable beds are one of the best ways to sleep comfortably with your feet elevated. However, if you dont have one of these in your bedroom, you could take advantage of incline pillows or even order a custom mattress.
Another option is a foam bed wedge system such as the Contour Products Backmax which allows you to design the best sleeping position for your medical condition. This system offers great orthopedic support while keeping you comfortable whether youre seated or laying down.
How To Improve Poor Leg Circulation At Night
Sleep is restorative, so you must get enough of it. As we age, poor leg circulation is a common dilemma. Fortunately, there are simple habits and lifestyle adjustments you can make to lessen the pain associated with poor circulation in the legs. While consulting with your doctor is necessary for this situation, here are some ways you can do at home to improve circulation:
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Does Drinking Water Help Circulation
Yes, absolutely. Water and adequate hydration is the most important thing you can do to improve leg circulation as well as blood flow throughout the body. The blood in your body is approximately 92% water, so you can imagine how important it is to stay hydrated when it comes to having good circulation!
When youâre dehydrated, the blood in your body is more sluggish. Plus, water is capable of clearing out impurities in the blood that might get stuck in blood vessels and impede circulation.
You should aim to drink at least 8 glasses of water every day, and more if possible! The majority of people struggle with drinking enough water, and in fact, most people are a little bit dehydrated because of this. The more you nourish your body with plenty of clean water, the more improvements youâll see in leg circulation and blood flow throughout the body.
Prepare Healthy Snacks And Meals
While you may or may not be the primary caretaker for your elderly parent, you can ensure that they are eating healthy, circulation-improving foods that benefit their overall health as well as their cardiovascular health specifically. Vitamin C, vitamin E, and all the B vitamins, as well as omega-3 fatty acids have all been scientifically proven to improve circulation. Magnesium also has an excellent profile in terms of its effects on cardiovascular health. If you are not personally preparing meals, encourage the caregivers to prepare meals with foods that are rich in these specific nutrients. It also may be possible for your elderly parent to take a supplement of these vitamins and nutrients as well.
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How To Wake Up Your Sleeping Feet
Many people experience the feeling of their feet falling asleep after an extended period of inactivity. This feeling is the result of prolonged pressure on the nerves or blood vessels that supply them. However, once the pressure is gone, the sensation immediately disappears. This entire process is commonly referred to as having poor circulation in the feet. If you are looking to wake up your feet when they fall asleep, one of the best ways to do so is by giving them a massage. Massages help stimulate your nerves and muscles while improving circulation. The massage should be done by using warm olive oil and using circular motions to rub your feet. Another way to wake up your feet is to soak a cloth in warm water and apply it to your feet. This will help increase blood flow to the area and nerves. If you are struggling with poor circulation in your feet, it will help to speak with a podiatrist to determine the best treatment method for you.
While poor circulation itself isnt a condition it is a symptom of another underlying health condition you may have. If you have any concerns with poor circulation in your feet contact Dr. Jim Maxka of South Penn Foot & Ankle Associates. Our doctor will treat your foot and ankle needs.
Poor Circulation in the Feet
Whats The Best Sleeping Position For Circulation In Your Legs
When it comes to the best sleeping position for circulation in your legs, many often only suggest elevating your legs.
Is sleeping with your legs elevated beneficial, or is that all a hoax?
Sleeping with your legs elevated has many more benefits than potential drawbacks.
From better circulation to preventing varicose veins from developing, sleeping with your legs up is a great way to improve your health.
The most significant drawbacks are related to discomfort and difficulty falling asleep.
However, as you get used to the new sleeping position, it will get easier.
Usually, other sleep aids, such as more comfortable pillows and earbuds, can help ease you enough to get you to sleep in your new sleeping position.
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How To Improve Circulation In Legs While Sleeping
We understand how scary this can be, which is why you would want to make sure you address the issue right away.
In fact, even if you havent been officially diagnosed, having good circulation can be a great preventative measure.
Often, you will hear that the first step to solving this problem is learning how to improve circulation in legs while sleeping.
Thankfully, there are several different ways you can make changes to how you sleep to improve your circulation.
What Is The Best Natural Remedy For Poor Circulation
There is no one ideal natural remedy for poor circulation. However, there are many options available that can be combined into a protocol for treating poor circulation naturally! The best natural remedy for poor circulation is a combination of tactics designed to treat the problem from the inside out.
Poor circulation is rarely what it seems to be, so it must be treated holistically in order to manage it successfully. Some key things to include in a natural treatment protocol for poor circulation are:
â A healthy diet rich in whole, fresh foods
â Nutritional supplementation
â A daily exercise routine that caters specifically toward improving circulation
â Attention to proper posture and positioning throughout the day
â Massage, acupuncture, or some other similar form of natural healing
Depending on your individual situation, more may be needed to successfully manage poor circulation in the legs or in other parts of the body. However, the treatments and techniques listed above should always be included if you want to successfully overcome blood flow issues. Working with a nutritionist, doctor, or licensed healthcare professional will improve your chances of being able to manage circulation issues, and possibly cure them forever!
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Improving Your Circulation For Good
Learning how to improve circulation in legs while sleeping is just the beginning of making your body healthier and happier.
If you are in a high-risk category, your doctor will work with you to implement these changes.
Dont let the risks scare you. Instead, focus on how you can make your life better by simply making adjustments to the way you sleep.
You have the power to make those changes that will not only help you to have better circulation while you sleep but all day long.
From there, everything will start to feel more under control.
These changes are guaranteed to affect your life positively, so start making them today.
Position Of Your Body
If you tend to cross your legs when you sit, you may be harming the circulation in your lower body. That common position cuts off circulation to the legs. As a result, it is difficult for blood to get to your leg tissue to keep it healthy. Make a habit of sitting in a position thats better for circulation.
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