Fix the basics (this helps most people)
Move daily
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Walk 30–45 minutes a day (even broken into chunks)
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Avoid sitting longer than 60 minutes at a time
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Do ankle circles, calf raises, toe flexes
Muscles act like pumps for blood — no movement = no flow.
Elevate your legs
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Raise legs above heart level for 15–20 min, 1–2×/day
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Especially helpful if swelling or heaviness is present
Compression socks (big win)
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15–20 mmHg (start light unless a doctor says otherwise)
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Wear during the day, remove at night
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Especially helpful for venous circulation issues
Improve blood flow internally
Nutrition that helps circulation
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Omega-3s (fish, walnuts)
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Dark leafy greens (nitric oxide support)
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Garlic, ginger, turmeric
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Stay hydrated
Avoid:
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Excess salt
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Smoking (huge circulation killer)
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Too much sugar
Supplements (optional, check meds first)
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Magnesium
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Vitamin B-complex
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Omega-3
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CoQ10 (especially if on statins)
Temperature & skin care
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Keep legs warm, especially in cold weather
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Avoid very tight clothing
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Moisturize daily to protect skin integrity
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Gentle massage upward toward the heart
Check for underlying causes (this is crucial)
If symptoms persist, worsen, or include pain, numbness, color changes, sores, or swelling, see a clinician to rule out:
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Peripheral artery disease (PAD)
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Chronic venous insufficiency
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Diabetes or nerve damage
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Heart or blood pressure issues
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Blood clot risk (urgent if one leg is swollen/painful)
Get medical help urgently if there is:
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Sudden pain, swelling, redness
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Cold, blue, or numb foot
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Open sores that don’t heal
What this image does not mean
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It does not automatically mean you’re “doomed”
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It does not mean social media engagement fixes circulation 😅
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It does not replace medical evaluation if symptoms are real