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COLD WEATHER can do more than leave you shivering and uncomfortable.
The dropping temperatures can also make subtle signs of dangerous poor circulation more apparent.
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When your heart pumps blood around your body, it delivers oxygen and essential nutrients that your muscles, soft tissues and organs need.
Poor circulation happens when something interferes with your blood flow, such as plaque buildup, blood clots or narrowed blood vessels.
Diseases of the circulatory system are more common than heart disease and cancer, affecting around four million people in the UK and accounting for almost 40 per cent of deaths each year, according to Dr Margarita Brida, a consultant cardiologist for Guy’s and St Thomas Specialist Care.
Your muscles and tissues can be starved of much-needed nutrients if blood flow to them is restricted and you might begin to experience telltale symptoms of poor circulation.
More on cold weather health
Many signs of circulation problems can be subtle, but it’s important to identify them early in order to address the underlying causes, Dr Kaywaan Khan says.
Harley Street GP at private practice Hannah London shares seven warning signs of bad circulation with Sun Health – from pale skin, to shivering and hair loss.
1. Pale skin
Dr Khan says: “When blood flow to the skin is reduced, it can cause the skin to appear pale or have a blue-ish hue.
“This is because there are fewer red blood cells, which carry oxygen and give the skin its colour.
“As well as this, poor circulation can make the skin look dry, dull and lifeless.”
If you notice these changes to your skin colour and appearance, Dr Khan recommends booking a blood test with your GP to identify underlying causes.
“A blood test can help identify conditions such as anaemia or vitamin deficiencies that may be affecting your skin’s appearance,” he adds.
“Being able to diagnose the problem quickly means they can provide treatment quickly.”
2. Varicose veins
Noticed bulging veins dotting your legs?
These are what’s known as varicose veins and they are a common sign of poor circulation, according to Dr Khan.
He says: “They happen when your veins’ valves weaken, causing blood to pool instead of flow back to the heart efficiently.
“This buildup of blood causes twisted, swollen veins beneath the skin’s surface, which are blue or purple in colour.
“These veins, which are most frequently located close to the ankles and feet, might hurt, ache or feel heavy.
“If left untreated, varicose veins can worsen over time, so early treatment is essential.”
If you have lumpy veins in your legs or other parts of your body, it can be helpful to try maintaining a healthy weight and exercise regularly.
Using moisturising cream and putting up your legs where possible might also be helpful.
You should see a GP if you have varicose veins and you have symptoms such as as pain, itching or swelling in your legs or you
you get a sore on your leg that has not healed after two weeks.
3. Hair loss
Noticing some thinning in your locks and more strands in your brush?
This could be another telltale sign of poor circulation.
“Poor circulation can prevent your hair follicles getting the nutrients and oxygen they need,” Dr Khan explains.
“This can result in weak, thin, and brittle hair, eventually leading to hair loss.
“While there are various causes of hair loss, poor blood flow is often a contributing factor, particularly in cold weather or for those with certain medical conditions that affect circulation.”
See a GP if you’re worried about your hair loss.
They may be able to tell you what’s causing it and recommend available treatments.
4. Tiredness
Dr Khan goes on: “Feeling unusually tired or sluggish may indicate that your body isn’t receiving the oxygen and nutrients it needs due to poor circulation.
“When blood flow is restricted, your muscles and tissues lack the energy to function at optimal levels, leading to excessive fatigue.
“As well as this, poor circulation can affect your body’s ability to regulate temperature, leaving you feeling colder than usual.”
“This can make you less inclined to move, which contributes to persistent tiredness throughout the day.
Causes of poor circulation
There are various conditions and lifestyle choices which can contribute to bad circulation. These include:
- High blood pressure – this can weaken the blood vessel walls and restrict blood flow
- Diabetes – too much glucose in the blood is bad for your blood vessels
- Atherosclerosis – when plaque builds up inside the arteries, restricting blood flow
- Deep vein thrombosis – when a blood clot develops in your leg, reducing blood flow
- Varicose veins – damaged vein walls and valves can disrupt blood flow
- Peripheral artery disease (PAD) – when plaque in the peripheral arteries stops blood from reaching the legs and feet
- Pulmonary embolism – if a blood clot in a leg breaks off and travels to the lungs, blocking blood delivery to the lungs
- Raynaud’s disease – if you have this condition, the blood vessels in your fingers and toes will get narrower when you are cold or stressed
- Obesity – being obese can put you at a higher risk of medical problems that may slow blood flow, including high blood pressure, diabetes and high cholesterol
Source: Guy’s and St Thomas’ Specialist Care
He recommends: “Ensure your body is kept warm and properly hydrated, as these are the most common causes of lethargy.
“Aim to drink eight to 10 glasses of water daily, which can include water-rich foods, sparkling water, and herbal teas.”
It’s important you’re wrapping up against chilly weather too.
“When stepping outside, ensure you are kept warm with a woolly hat, knitted gloves, thick socks and a plush scarf on top of your winter coat,” Dr Khan adds.
“Try to limit alcohol consumption, which dehydrates your body and worsens fatigue.”
5. Feeling cold
It’s no surprise that you’re feeling colder as temperatures outside drop.
But if you’re constantly finding yourself shivering, this may give you some clues about your circulation.
Dr Khan says: “Whilst it’s normal to feel colder as temperatures drop in winter, it’s important to monitor how your body responds to ensure that prolonged coldness or discomfort isn’t a sign of poor circulation or an underlying issue.
“For example, in diseases like Raynaud’s syndrome, patients report white or blue fingers and toes in reaction to the cold or stress.”
This is condition where your blood stops flowing properly to your fingers and toes, causing pain, numbness and pins and needles in your extremities.
Dr Khan notes: “Along with changes in skin colour, symptoms like numbness, tingling, and frequent pain can be a warning sign of poor circulation which may cause prolonged discomfort.
6. Painful cramps
“If you experience painful cramps during exercise, particularly in the thighs, hips, or calves, this could be a sign of poor circulation,” Dr Khan says.
“During physical activity, your muscles require more oxygen-rich blood to support increased movement, but poor circulation prevents your body from meeting that demand, causing cramping, discomfort or fatigue.
“After resting, the discomfort usually goes away, but if it keeps coming back with every action, it’s an indication that your circulatory system isn’t functioning at its best.
“This condition, known as intermittent claudication, often occurs in individuals with peripheral artery disease (PAD) and can worsen without treatment.”
PAD is a common condition where a build-up of fatty deposits in the arteries restricts blood supply to the leg muscles.
Aside from cramps, it can cause hair loss on the legs and feet, numbness and weakness in the legs and brittle or slow growing toenails.
“Book in for a GP consultation to help determine the underlying causes of poor circulation, such as PAD or other health conditions,” Dr Khan advises.
“A GP can perform tests, evaluate risk factors, and suggest treatment options such as medication, lifestyle modifications, or additional testing.”
7. Slow healing wounds
“If you notice that cuts or wounds are taking longer than usual to heal, poor circulation could be to blame,” Dr Khan warns.
“When blood flow is compromised, your body struggles to deliver the necessary immune cells to the affected area, causing delayed healing.
“This can raise the risk of infection, particularly for those who have vascular disorders or chronic diabetes.
“Monitor for signs of infection, such as swelling, redness or pus and speak to your GP if you feel generally unwell.
“Keep wounds dry and clean, avoiding applying excessive pressure on the area.”
