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Having Cold Hands And Feet Can Mean More Serious Health Problems Than Just Bad Circulation

Having Cold Hands And Feet Can Mean More Serious Health Problems Than Just Bad Circulation

It is that time of year when people typically begin to feel the cold, particularly in extremities such as their hands and feet.

While some will cite adverse weather or fluctuations in the bodies temperature as the triggers for this, however, there are other potential causes that are far more serious in their nature, like the ones explained below.

1. Poor Circulation

When people ask ‘why are my hands and feet always cold’, one of the most common answers in poor circulation. This can occur as a result of a sedentary lifestyle and excess smoking, which causes blood vessels to constrict and this reduces the flow of blood to the extremities.

2. Raynaud’s Disease

Despite its relatively obscure nature, Raynaud’s Disease affects 10 million people in the UK alone, with 90% of these being female.

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This condition causes blood vessels in the hands and feet to react negatively to cold temperatures or stress, as blood vessels taper and limit the blood supply throughout the body. Another symptom of this may be pale or dusky coloured digits on your hands and feet.

3. Anemia

Anemia is another condition that causes extreme, pale skin fatigue, along with cold hands and feet. This often occurs as a result of iron deficiency, which is usually diet-related and restricts the flow of oxygen to your blood cells, organs and tissue.

Subsequently, blood flow subsides and your extremities become colder, and anemia can often lead to Raynaud’s Disease if it is not diagnosed.

4. Diabetes

Diabetes can also be a core trigger for cold hands and feet, as a combination of poor circulation and high blood pressure make it difficult for blood to reach your extremities.

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This can be managed when diagnosed, but if not, your symptoms will get progressively worse over time.

Why Are My Hands and Feet Always Cold, and What Can I Do About It?

Remember, it is perfectly normal for your extremities to be cold during the winter, but constant or persistent discomfort may highlight a wider health issue. The triggers for cold extremities are extremely diverse in their nature, however, while they are also complex and potentially debilitating.

This means that it is always advisable to seek out medical consultation if the issue persists for months and beyond the season of winter, in order to determine the precise cause and a viable course of action.

In the meantime, here are some steps that you can take to manage your symptoms and keep your extremities as warm as possible:

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1. Increase your Consumption of Omega 3

During studies of those who suffer with Raynaud’s Disease, it was discovered that fish oil supplements helped to improve blood flow to the extremities. By increasing your intake of Omega-3 and eating at least two fish dishes each week (one of which should be oily), you can keep your hands and feet warmer over a sustained period of time.

If you are a vegetarian you should look to eat Omega-3 enriched eggs, while vegans can consume foods rich in alpha linolenic acid such as soy, tofu and walnuts.

2. Wear Protective Gloves and Socks

While this may sound obvious, wearing protective gloves and socks can help to keep your hands and feet warm whatever the weather.

Remember, hands and feet are subject to conductive cooling at all times, while the latter often sweat and this can eradicate heat at a rate of 25%. So, protective and moisture resistant gloves and socks help to retain heat and keep your hands and feet warm.

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3. Stop Smoking and Live a More Active Lifestyle

We have already discussed how smoking restricts blood vessels and prevents the flow of blood to the extremities, so looking to cut back on your nicotine intake (or eliminate it entirely) can help your body to regulate the temperature of your hands and feet.

Living a more active lifestyle also helps, however, as this offsets the risks posed by ‘sitting disease’ (where excess levels of inactivity can trigger heart disease, diabetes and extremely cold extremities. Women are particularly vulnerable to this, but a regular and sustainable exercise regime can help to avoid such conditions.

4. A Healthy Supply of Iron in Your Diet

By ensuring that you have a healthy supply of iron in your diet, you can minimise the risk of cold extremities by restricting your chances of contracting anemia and Raynaud’s Disease.

Both men and women need to consume 10 mg or iron on a daily basis to remain healthy, although females who are pregnant may need to take up to 30 mg. Iron can be found in green vegetables such as broccoli, spinach and Swiss Chard, along with soybeans, lentils and sesame seeds.

Hopefully, these steps will help you to cope with the issues posed by cold extremities. If the problem persists, however, be sure to seek out expert medical opinion so you need never again ask yourself ‘why are my hands and feet always cold?’

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Last Updated on August 15, 2018

7 Amazing Things That Will Happen When You Do Plank Every Day

7 Amazing Things That Will Happen When You Do Plank Every Day

Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

Video Summary

Why is it important to train up our core strength?

There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

One Exercise, multiple benefits

There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

What will happen when you start doing planks every day

    1. You’ll improve core definition and performance: 

    Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

    • Transverse abdominis: increased ability to lift heavier weights.
    • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
    • Oblique muscles: improved capacity for stable side-bending and waist-twisting
    • Glutes: a supported back and a strong, shapely booty.

    2. You’ll decrease your risk of injury in the back and spinal column

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      Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

      Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

      3. You’ll experience an increased boost to your overall metabolism

        Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

        4. You’ll significantly improve your posture

          Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

          A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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          A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

          On top of everything, someone with good posture looks better, healthier, and more confident.

          5. You’ll improve overall balance

            Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

            6. You’ll become more flexible than ever before

              Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

              7. You’ll witness mental benefits

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                Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                How to hold a plank position

                1. Get into pushup position on the floor.
                2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                4. Your head is relaxed and you should be looking at the floor.
                5. Hold the position for as long as you can.
                6. Remember to breathe. Inhale and exhale slowly and steadily.
                7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                Watch the video if you have any doubt!

                Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                  How to improve your plank time gradually

                  1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                  2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                  3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                  Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                  Who Should Be Cautious Doing The Plank?

                  You need to be cautious doing Planking exercises if any of these risks apply to you:

                  • Prolapse
                  • After prolapse surgery
                  • Pelvic pain conditions
                  • Weak or poorly functioning pelvic floor muscles
                  • Previous childbirth
                  • Overweight

                  Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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