By Pamela Assid Woughter, DNP, RN
Key Takeaways
- Painful cramps in the legs that get better with rest can be a sign of poor circulation.
- Skin colour changes, such as appearing pale, bluish, or gray, indicate poor circulation.
- Brittle nails and hair loss may occur when poor circulation affects hair and nails.
Spotting poor blood circulation early is crucial as it can lead to severe health issues. Understand the common warning signs affecting your legs, feet, and overall well-being to take proactive measures.1
1. Painful Cramps
A common sign of poor circulation is cramping or muscle pain when moving, which tends to improve with rest. This is called intermittent claudication, and happens because blood flow through the arteries, especially in the lower body, is limited.
2. Numbness, Weakness, and Swelling
If you have poor circulation, you might notice numbness, weakness, or swelling. This can be caused by atherosclerosis, which is the hardening of the arteries. As plaque builds up, arteries become narrow and less flexible, which reduces the flow of oxygen-rich blood and nutrients.
3. Exhaustion and Feeling Cold
Poor circulation can cause fatigue or cold, especially in the extremities, such as the hands or feet.
The lack of oxygen and nutrient-rich blood from poor circulation can cause the muscles to tire sooner and can create feelings of exhaustion. Decreased blood flow means less body-temperature blood travels throughout the body, making areas with less blood flow feel cold.
4. Skin Colour Changes
People with poor circulation may notice changes in skin color due to a lack of oxygen-rich blood in certain areas of the body.
When circulation worsens, blood flow and oxygen decrease, causing the skin to become discolored and often appearing pale, bluish, or gray.
5. Brittle Nails and Hair Loss
Poor circulation can prevent hair follicles and nail beds from receiving the blood needed to maintain health. People with poor circulation can experience symptoms of hair loss and brittle nails.
6. Angina
Poor circulation can impact the arteries that feed the heart. It can cause angina, chest pain due to cramping of the heart muscle. If circulation is compromised enough, it could cause a heart attack.
7. Poor Cognitive Function
Because poor circulation affects all the arteries in the body, it’s possible for blood flow to the brain to decrease. Reduced blood flow can deprive the brain of vital oxygen and nutrients, affect the brain’s ability to function properly, and slow cognition. At its worst, poor circulation to the brain can cause a stroke.
8. Weakened Immune System
Poor circulation can affect the body’s immune system. When white blood cells—the body’s primary defense against infection—are not carried as efficiently, the immune system becomes less effective.
9. Disrupted Bowel Movements
Poor circulation can cause bowel ischemia. Symptoms of bowel ischemia include abdominal pain, nausea and vomiting, rectal bleeding, and diarrhea. Bowel ischemia is a medical emergency and should be evaluated by a qualified healthcare professional quickly.
Other Potential Symptoms
Poor circulation can cause other symptoms due to the lack of oxygen and nutrient-rich blood transported throughout the body, such as:
- Erectile dysfunction
- Muscle atrophy (when muscles shrink)
- Wounds, especially on the legs, which heal slowly or not at all
- Tissue death due to lack of blood flow—which may become gangrenous (decayed)
Coexisting Conditions With Poor Circulation
Other medical conditions can worsen poor circulation, including:
- Diabetes
- Lumbosacral disease (diseases affecting the lower back and sacrum)
Risk factors that worsen poor circulation include:8
- Age (60 years or older)
- High blood pressure (hypertension)
- High cholesterol
- Overweight
- Tobacco use
How Can You Improve Poor Blood Circulation?
Preventing plaque buildup is key to improving the health of your arteries. You may be able to improve the health of your blood vessels through lifestyle modifications such as:
- Avoiding tobacco products
- Following a heart-healthy diet
- Getting regular, moderate exercise
- Maintaining a healthy weight
- Managing chronic disease conditions such as diabetes, high blood pressure, or high cholesterol
If lifestyle modifications do not improve poor circulation, a healthcare provider may recommend the following medical interventions:
- Medications for intermittent claudication
- Medications to manage diabetes, high blood pressure, or high cholesterol
- Medications to prevent blood clots from forming
- Surgical or endovascular interventions, such as angioplasty or bypass surgery, to remove the plaque buildup in the arteries
Complementary Therapy for PAD
Research has shown that various complementary therapies can benefit people with peripheral artery disease (PAD). For example, people with circulatory issues could benefit from the Mediterranean diet—a mainly plant-based eating pattern that includes fish and lean poultry, whole grains, olive oil, low to moderate dairy intake, and little to no red meat.9 Polyphenols found in green and black tea have also been shown to reduce cardiovascular risk and help prevent plaque buildup.
When to Contact a Healthcare Provider
You should see a qualified healthcare provider if you experience the following symptoms that could indicate poor circulation:
- Hair loss, especially on the arms and legs
- Brittle nails
- Muscle cramps or pain that worsen with movement and improve with rest
- Skin color changes
- Wounds or sores that slowly heal or don’t heal at all, especially on the arms and legs (verywellhealth)
