Peripheral artery disease (PAD) is caused by narrowed or blocked arteries that lead to reduced blood flow to the peripheral limbs. This is also a condition that affects your legs and general mobility. When the arteries are partially or fully blocked with plaque buildup, it constricts blood flow to the muscles. PAD patients may experience discomfort and pain in their legs, because the lack of blood flow keeps oxygen and nutrients from getting through your body, making it more difficult for you to be active. Patients with poor circulation due to PAD can also have other problems such as poor wound healing, heart disease, stroke, and a myriad of the cardiovascular condition. Fortunately, there are many simple and manageable steps one can take to improve circulation.

At Vascular Care Specialists of Los Angeles, Dr. Mathew Cheung and Dr. Peter Lin discuss 5 tips you can incorporate in your lifestyle which can improve your leg circulation and reduce the symptoms of PAD. These tips can also improve your overall cardiovascular health which can reduce your risk of heart attack and stroke.

Regular exercise is a sustainable way to improve circulation. Exercise increases the heart’s pumping rate, which increases the flow and pressure of blood throughout the body. The controlled increased pressure of blood helps stretch blood vessels, making them more flexible with time.  This stress is essentially like stretching for blood vessels because it helps retain flexibility. To start an exercise routine, it is recommended that one start slowly and build steadily to avoid overstressing the heart. Simple stretching, walking, and yoga and great exercises for beginners.

Small changes to diet can make a big difference for the circulatory system. Limit saturated fats in the diet and include more omega-3 fatty acids. Replacing red meat with fish can improve heart health.  Some foods have a direct effect on the blood vessels. Capsaicin is a chemical that makes food spicy and stimulates the release of vasodilators, which are chemicals that can help expand the blood vessels. Cayenne pepper has been shown to increase circulation and reduce the amount of plaque that gets stuck on the artery walls.  Other vasodilators, such as leafy green vegetables and turmeric, release nitric oxide to elicit their effect. Antioxidants, such as anthocyanin found in berries, prevent arteriosclerosis, or hardening of the vessel walls.

Drinking adequate water is another simple way to improve vascular health. Because blood is composed of 50% water, maintaining healthy hydration, in turn, maintains healthy blood viscosity and pressure. Water aids in digestion by increasing bowel regularity and flushing bacteria and waste from the bladder. This positive effect on digestion allows the body to break down nutrients effectively and also allows the circulatory system to efficiently deliver those nutrients throughout the body.

Taking steps to manage your stress can improve circulation and reduce the potential for vascular disease. Chronic anxiety can cause hyperventilation which can increase the amount of carbon dioxide in the bloodstream. Increased carbon dioxide levels lead to vasoconstriction, increasing damaging blood pressure while decreasing blood flow efficiency. To reduce stress, prioritize restorative sleep. Sleep improves concentration, regulates mood, improves decision-making abilities, and restores the body.

Identify triggers and work to eliminate them. Plan things ahead more often to eliminate surprises that can cause stress. Exercise, meditation, and massage can all increase stress-relieving hormones. Finally, a trained psychologist is the best resource for providing mental health care, including managing stress.

One more important step to take for circulatory health is smoking cessation. Smoking is known to contribute to hypertension (unhealthy high blood pressure) and cardiovascular disease. The nicotine in cigarettes and smokeless tobacco products cause vasoconstriction. As discussed earlier, this vasoconstriction decreases healthy blood flow throughout the body and increases blood pressure to a point that the internal vessel walls are damaged. Smoking increases carbon monoxide levels in the blood. Carbon monoxide binds the oxygen-carrying molecule, hemoglobin, thereby decreasing oxygen transport throughout the body.

Improving circulation can be sustainable and doesn’t need to be difficult. A decreased risk of heart attack, peripheral artery disease, and hypertension can be as easy as incorporating the above tips into one’s daily routine. Of course, it is important to share your concerns and lifestyle with a physician. Small lifestyle changes can make a big impact on not only vascular health but overall wellbeing.

At Vascular Care Specialists of Los Angeles, we strive to provide the best service, care, and results possible. If you have leg symptoms related to peripheral arterial disease and would like to learn more about treatment options, give us a call at 626-275-9566 to schedule an appointment. You can also visit us at www.vcsla.com for more information.