The British Heart Foundation reports that peripheral vascular disease (PVD) affects around 20% of people over 60 in the UK. PVD affects blood vessels outside the heart and brain, often leading to reduced blood flow to your limbs caused by narrowing, blocking or spasms in the blood vessels. This can cause pain, numbness and, in severe cases, can lead to amputation. To lessen the possibility of having to make amputation claims, this article outlines practical and effective lifestyle changes – exercise, diet, weight management and quitting smoking – that can help manage and prevent PVD.
Benefits of exercise for PVD
By engaging in regular physical exercise, you can enhance blood flow to extremities, alleviating the pain and discomfort symptoms of PVD.
Activities such as walking can significantly reduce the pain associated with PVD, by improving blood circulation. Start with short walks and increase their duration and intensity. Cycling is low-impact activity that boosts cardiovascular health without putting too much strain on your joints.
Strength training improves your overall muscle strength and endurance. Start by incorporating light weights or resistance bands into your routine and build from there.
Importance of a healthy diet
A balanced diet is crucial for controlling cholesterol levels, regulating blood sugar and reducing inflammation – all of which are important for managing PVD.
A healthy diet can help lower bad cholesterol, reducing the risk of plaque build-up in your arteries. Managing blood sugar levels is vital as well, especially if you have diabetes, as you’re at higher risk for PVD. Consuming anti-inflammatory foods – such as tomatoes, blueberries, nuts and oily fish – can help alleviate symptoms and improve vascular health.
Aim for at least five daily portions of fruit and vegetables to ensure essential vitamin intake, minerals and antioxidants. Opt for whole grains like brown rice, oats and whole wheat. Lean proteins such as fish, chicken and legumes also support muscle health without adding unhealthy fats. Choose healthy fats such as nuts, seeds and olive oil to support your vascular health.
Role of weight management in PVD
Maintaining a healthy weight reduces strain on blood vessels, improves circulation and lowers the risk of diabetes and hypertension, both of which can exacerbate PVD. A combination of exercise, diet and weight tracking can help achieve this. Combine cardiovascular activities with strength training to burn calories and build muscle. Follow a diet rich in nutrients while avoiding excessive calories, sugars and unhealthy fats. Keep track of your weight, diet and exercise routines to stay motivated and make necessary adjustments.
Quit smoking
Smoking significantly worsens PVD by damaging blood vessels and reducing oxygen supply to body tissues. These factors can cause narrowing and hardening of the arteries, worsening PVD.
Join smoking cessation programmes or support groups for guidance and encouragement. Do this in combination with using nicotine patches, gum or lozenges to manage withdrawal symptoms. Find enjoyable alternatives to smoking, such as hobbies or physical activities to distract from cravings.
These simple but effective lifestyle changes can make all the difference in lessening not just your PVD risk but numerous other health issues as well.
