5 Ways To Support Healthy Circulation This Autumn
Cold weather doesn’t necessarily mean circulation will get worse, but it can make existing circulation problems more noticeable. A drop in temperatures can affect circulation by restricting blood vessels, there’s reduced physical activity and more time is spent sitting indoors, so existing vein conditions can be exacerbated.
Searches for poor circulation peaked in the past week, according to Google Trends Data.
From desk jobs to standing all day, a consultant vascular surgeon shares with Belle how everyday habits can affect leg health.
UK Vein Care’s chief medical officer, and consultant vascular surgeon, Gary Maytham, says: “Healthy circulation is essential for delivering oxygen and nutrients around the body and carrying blood back towards the heart. However, modern routines can involve long periods of sitting at a desk, standing at work or remaining inactive while travelling, all of which can leave the legs feeling tired, heavy or swollen. While factors including age, genetics and certain health conditions cannot be changed, everyday movement and lifestyle habits can help support blood flow and reduce unnecessary pressure on the veins in the legs. Lifestyle changes can help support circulation and manage discomfort, but they cannot correct an underlying problem with the veins. If a vein issue is suspected, a duplex ultrasound scan can assess blood flow and establish whether faulty valves are contributing to the symptoms.”
Break up long periods of sitting
Remaining seated for long periods can leave the legs feeling stiff, heavy or swollen. If you work at a desk, try to stand, stretch or take a short walk regularly rather than staying in the same position for hours. When you cannot leave your seat, flex your ankles, lift your heels and straighten your legs. These small movements activate the calf muscles, which act as a pump to help move blood from the lower legs back towards the heart.
Avoid standing completely still
People working in healthcare, retail, hospitality, hairdressing and other standing professions may notice that their legs feel heavier towards the end of the day. The issue is not simply being upright, it is remaining stationary for prolonged periods. Where possible, walk around briefly, change position or shift your weight between your feet. Rising onto your toes and slowly lowering your heels can also activate the calf muscles when you are unable to leave your workstation.
Elevate tired or swollen legs
If your legs feel heavy or swollen after sitting or standing all day, resting with them comfortably elevated can help ease symptoms. Lie down and support the legs on cushions so they are raised, rather than simply placing your feet on a low stool. Elevation uses gravity to assist the return of blood and fluid from the lower legs. It may provide temporary relief from heaviness or swelling, but it will not repair a faulty vein valve or remove an established varicose vein.
Recognise when everyday discomfort needs assessment
Occasional tired legs may improve with movement and rest, but persistent symptoms should not simply be accepted as part of getting older or having a busy lifestyle. Aching, heaviness, itching, swelling, skin discolouration or raised and twisted veins can be associated with varicose veins. Speak to a healthcare professional if symptoms are persistent, worsening or beginning to affect everyday life. A sore on the leg that has not healed after two weeks should also be medically assessed, while bleeding from a varicose vein requires urgent advice from a GP or by calling NHS 111.
