Medically Reviewed by Poonam Sachdev on March 06, 2024
Why You Need Good Blood Flow
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Why You Need Good Blood Flow

It’s hard to believe, but your body holds about 60,000 miles of blood vessels. Along with your heart and other muscles, they make up your circulatory system. This network of roadways carries blood to every corner of your body. But when your circulation is poor, it slows or blocks the blood flow. That means the cells in your body can’t get all the oxygen and nutrients they need.

Signs of Poor Circulation
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Signs of Poor Circulation

When your limbs can’t get enough blood, your hands or feet may feel cold or numb. If you’re light-skinned, your legs might get a blue tinge. Poor circulation also can dry your skin, turn your nails brittle, and make your hair fall out, especially on your feet and legs. Some men may have trouble getting or keeping an erection. And if you have diabetes, your scrapes, sores, or wounds tend to heal slower.

Snuff Out Tobacco
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Snuff Out Tobacco

Nicotine is the active ingredient in cigarettes, electronic cigarettes, and smokeless tobacco. It harms the walls of your arteries and thickens your blood so much, it can’t get through. If you smoke, quit. It can be hard to stick with it, but your pharmacy or doctor’s office can help.

Control Your Blood Pressure
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Control Your Blood Pressure

If it’s too high, it can cause arteriosclerosis, a condition that hardens your arteries and can help choke off blood flow. Aim for 120 mmHg over 80 mmHg or less, but ask your doctor about the best numbers for your age and health. Check your reading at least once a month. You can buy a home blood pressure monitor or use a kiosk at your pharmacy.

Gulp It Down
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Gulp It Down

Blood is about half water. So you need to stay hydrated to keep it moving. Aim for 8 glasses of water a day. You’ll need to drink more if you exercise or if it’s hot outside.

Stand Up at Your Desk
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Stand Up at Your Desk

Sitting for hours at a time isn’t great for your circulation or your back. It weakens leg muscles and slows the blood flow in your legs, which could cause a clot. If you’re a desk jockey at work, consider a standing desk instead. It may take a little while to get used to, but getting on your feet works the valves in your leg veins, sending blood up to your heart. 

Relax and Twist
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Relax and Twist

Yoga is a low-impact exercise that can jump-start your blood flow. When you move, it brings oxygen to your cells. When you twist, it sends blood to your organs. And upside-down positions shift blood from the bottom half of your body up to your heart and brain. 

Hit the Wall (in a Good Way)
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Hit the Wall (in a Good Way)

Not a yogi? When your ankles or feet swell, try the legs-up-the-wall yoga pose. Also called viparita karani, it’s an easy way to send your blood in the other direction. Lie on the floor or on a yoga mat, with your left or right shoulder close to the wall. Turn your body so you can put your feet up, and scooch your bottom against the wall. Stretch your arms out on the floor with palms down for balance.

Pump It Up
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Pump It Up

Aerobic means “with oxygen.” So when you run, bike, walk, swim, and do similar exercises, you take in more oxygen and move it to your muscles. This gets your blood pumping, makes your heart stronger, and lowers your blood pressure. Set a goal to exercise for 30 minutes, 5 to 7 days a week. Break it up into small chunks if needed. If you walk, know that moderate to intense speeds -- at least 3 miles an hour -- offer the best health benefits.

Cop A Squat
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Cop A Squat

This form of strength training not only gets your blood pumping, it also helps lower your blood sugar and helps with back pain. Start with your feet shoulder-width apart and your arms at your sides. Now slowly bend at your hips and knees, but keep your back straight, like you’re sitting in a chair. As you return to the starting position, bend your arms for balance.

Compress Your Socks
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Compress Your Socks

Put your wardrobe to work. Compression socks put a bit of squeeze on your legs so your blood doesn’t hang around too long. Instead, it’ll move back up to your heart. Ask your doctor which length and amount of pressure are best for you.

Eat More Plants and Less Meat
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Eat More Plants and Less Meat

Let’s face it: There’s no downside to a balanced diet. Eat lots of fruits and vegetables. Stay away from saturated fats that can be found in red meat, chicken, cheese, and other animal sources. Steer clear of too much salt. That will help keep your weight in a healthy range and your cholesterol and blood pressure in check -- and your arteries clear. 

Brush Your Body, Not Just Your Hair
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Brush Your Body, Not Just Your Hair

Sweep your blood in the right direction. Take a body brush with stiff, flat bristles and stroke on your dry skin. Start with your feet and work your way up, using long motions on your legs and arms. Make circles on your belly and lower back. Dry brushing also gets rid of dry skin. Do it every day, right before your shower.

Sip or Soak
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Sip or Soak

It’s a temporary fix, but a bath is a great way to kick-start your circulation. Warm water makes your arteries and veins open a bit wider, letting more blood through. Hot water or tea does the trick as well.

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Medically Reviewed by Poonam Sachdev on August 28, 2023
What Is DVT?
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What Is DVT?

Deep vein thrombosis is a blood clot that forms inside a vein, usually deep within your leg. As many as 900,000 Americans a year get one, and up to 100,000 die because of it. The danger is that part of the clot can break off and travel through your bloodstream. It could get stuck in your lungs and block blood flow, causing organ damage or death.

Symptoms
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Symptoms

A common symptom of DVT is a leg swollen below the knee. You may have redness and tenderness or pain in the area of the clot.

But you won't always have these. About half of people with DVT get no warning signs.

Pulmonary Embolism
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Pulmonary Embolism

This is a clot that moves into your lungs and blocks the blood supply. It can cause trouble breathing, low blood pressure, fainting, a faster heart rate, chest pain, and coughing up blood. If you have any of these, call 911 and get medical care right away.

What Causes DVT?
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What Causes DVT?

Anything that damages the inner lining of a vein may cause DVT -- surgery, an injury, or your immune system. If your blood is thick or flows slowly, it's more likely to form a clot, especially in a vein that's already damaged. People who have certain genetic disorders or more estrogen in their system are more likely to have blood clots, too.

Who Is Likely to Get DVT?
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Who Is Likely to Get DVT?

Some people with a higher risk are those who:

  • Have cancer
  • Have had surgery
  • Are on extended bed rest
  • Are older
  • Smoke
  • Are overweight or obese
  • Sit for long times, like on a long airplane flight
Pregnancy
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Pregnancy

Women are more likely to develop DVT during pregnancy and in the 4 to 6 weeks after giving birth. That's when they have higher levels of estrogen, which may make blood clot more easily. The pressure of their expanding uterus can slow blood flow in the veins as well. Certain blood disorders can boost their chances of having DVT even more.

Hormone Therapy
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Hormone Therapy

Like pregnancy, birth control pills and some treatments for postmenopausal symptoms raise the amount of estrogen in a woman's blood. That can increase the odds of getting DVT.

Trapped in Your Seat
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Trapped in Your Seat

Travel to new and faraway places can be exciting! Squishing into a coach seat for a long international flight is not. Studies show long-distance travel -- a trip that lasts more than 4 hours -- doubles the chance of developing DVT. It doesn't matter if you go by air, bus, train, or car. When you're in a cramped seat and don't move around, your blood flow slows. 

Diagnosis
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Diagnosis

Your doctor will check you for signs of DVT. They may also ask about your medical history, medications you're taking, medical problems of close relatives, and things that raise your chances of having this condition. An ultrasound is the most common way to confirm you have it. The test uses sound waves to "see" the blood flow and reveal a clot. You might also need other tests, such as a blood test called a d-dimer.

Blood Thinners
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Blood Thinners

Drugs called anticoagulants are the most common way to treat DVT. Although they're known as blood thinners, they don't really thin your blood. They make it less "sticky" to prevent new blood clots from forming. They can't break up a clot you already have, but they will give your body time to dissolve one on its own. You take these medications in a pill or by needle.

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Side Effects of Blood Thinners

People who take these medications may get bruises often or bleed more easily. When you take certain ones, you'll need to watch what you eat. And you may need to go to a lab regularly to get your blood checked. Newer medications make it harder to stop bleeding if you have an accident.

Let your doctor know if you bleed a lot from minor injuries.

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Internal Bleeding

Blood thinners can also make it easier to bleed inside your body, where you can't see it. Bleeding in your belly can cause pain, vomit that's red or looks like coffee grounds, and bright red or black stools. Bleeding in your brain can bring on severe headaches, vision changes, unnatural movements, and confusion. Call 911 or go to the emergency room if you notice any of these symptoms.

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Vena Cava Filter

If you can't take blood thinners or they aren't working, your doctor may recommend putting a filter into your biggest vein, called the vena cava. This filter catches breakaway clots and stops them from getting into your lungs and heart. It won't stop new clots from forming or cure DVT, but it can help stop a dangerous pulmonary embolism.

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Clot Busters

Medications that dissolve blood clots are called thrombolytics. They can cause sudden, severe bleeding, so doctors use them only in emergencies -- to dissolve a life-threatening blood clot in your lung, for example. You get thrombolytics by IV in a hospital.

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Compression Stockings

These special socks put gentle pressure on your legs to keep your blood moving. They help keep clots from forming as well as keep swelling down and relieve pain where a clot has formed. You can get compression stockings over the counter, but your doctor will need to write a prescription for ones with more pressure. Wear them even when you're at home.

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Keep Your Feet Up

When you can, sit with your feet resting off the floor to raise your legs. You'll make it easier for the blood in your veins to flow up toward your heart. This can lessen the swelling and discomfort in the leg with DVT.

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Long-Term Effects

Once a blood clot is gone, DVT sometimes leaves behind an unpleasant reminder. You may see long-term swelling or changes in skin color where the clot was. Or it could hurt. These symptoms, known as post-thrombotic syndrome, sometimes show up as much as a year after the clot.

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Exercise

Use your muscles to get blood flowing. Work your lower leg muscles especially. When you're not active -- at your desk, for example -- take breaks to stretch your legs. Stand up. Step away for a bit.

Regular exercise also helps keep you at a healthy weight, and that lowers your odds of having DVT, too.

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Travel Tips

When traveling will keep you seated for more than 4 hours, don't wear tight clothing, and drink plenty of water. Get up and walk around at least every couple of hours. If you have to stay in your seat, stretch and move your legs. Try clenching and releasing your calves and thighs, or lifting and lowering your heels with your toes on the floor. Do plenty of sightseeing by foot once you arrive!