Why menopause can affect circulation
Oestrogen plays an important role in keeping your blood vessels supple and flexible, supporting healthy blood flow.
But as oestrogen declines during perimenopause and menopause, circulation can begin to slow down slightly. This may show up as symptoms like cold hands and feet, tingling, fatigue or even brain fog.
Essentially, your body is sending you little signals that all isn’t quite right.
1. Cold hands and feet
Do your hands and feet feel cold even in a warm room — or even during summer?
This can be a sign that your circulation is becoming sluggish, meaning blood isn’t reaching your fingertips and toes as effectively.
What can help:
- Gentle movement such as circling or shaking your arms
- Light activity like “punching” a cushion to get blood flowing
- Quick feet exercises if your feet feel cold
You can also warm up from the inside.
This was one of my main symptoms, and I still experience cold hands and feet — even in summer. One thing I’ve found really helpful is a haramaki (a Japanese kidney warmer). It’s a soft wrap worn around your middle, ideally made from natural fibres like bamboo or silk. It helps keep your core warm, which in turn supports circulation to your hands and feet.
If that’s not for you, a hot water bottle on your back or stomach can work just as well.
2. Tingling in hands and feet
Pins and needles in your hands or feet can also point to poor circulation.
What can help:
- Gentle stretching
- Massaging your hands and feet
It’s worth noting that tingling can sometimes be linked to a vitamin B12 deficiency. If this happens regularly, it’s a good idea to ask your GP to check your levels.
3. Swollen ankles, legs or feet
If your ankles or feet become puffy or you notice fluid build-up, your circulation may not be working as efficiently as it should.
This is especially common if you spend long periods sitting at a desk.
What can help:
- Taking short walks throughout the day
- Getting up at least once an hour
- Doing ankle circles (10 each way)
- Elevating your legs above your heart when relaxing
- Wearing compression socks
Herbal options like Horse Chestnut (including cooling gels) may also provide relief.
If swelling persists, get this checked by your GP, as it can sometimes be linked to conditions such as high blood pressure.
4. Fatigue and brain fog
We don’t always associate fatigue and brain fog with circulation, but they can be closely linked.
If blood flow is sluggish, oxygen-rich blood may not reach your brain and muscles efficiently — leaving you feeling tired and unfocused.
What can help:
- Staying well-hydrated
- Regular movement, such as a brisk 10-minute walk
- Short bursts of activity like jogging on the spot or jumping jacks
Some people also find support from:
- The herb Ginkgo biloba (often used for memory)
- Ginger
- Cayenne pepper (added to meals)
- Omega-3 fatty acids
5. Dizziness or light-headedness
If you feel dizzy when standing up quickly, for example, getting out of the bath, it may be because your heart hasn’t yet pumped enough blood to your brain.
What can help:
- Staying hydrated
- Gentle cardio exercise such as walking, swimming or cycling
If this happens frequently, it’s important to get it checked, as it could be related to blood pressure issues.
6. Varicose veins or bruising more easily
Varicose veins or bruises that take a long time to fade can be another sign of sluggish circulation.
What can help:
- Gentle resistance training
- Regular exercise to support blood flow
Horse chestnut can be used to help relieve the symptoms of varicose veins. You can find this in our registered Venaforce Horse Chestnut tablets. For bruising, arnica gel or cream can be soothing.
Bruising more easily can sometimes be linked to low vitamin C. However, if bruises appear suddenly without any clear cause, it’s best to consult your GP.
7. Shortness of breath
If you find yourself more breathless than usual — even when doing simple things like climbing the stairs — it may be a sign your heart and lungs are working harder due to poor circulation.
What can help:
- Daily cardio (it doesn’t need to be intense)
- Cycling or other gentle endurance exercises
Personally, I try to make use of the stairs at work and even run up them occasionally to get everything moving — especially as I spend a lot of time sitting.
Shortness of breath can also be linked to anaemia or other lung conditions. If you’ve had heavy periods leading up to menopause, it’s worth asking your GP to check your iron levels.
Final thoughts
Circulation is something we often take for granted. But as our hormones change, it can have a noticeable impact on how we feel day to day.
Listening to your body and responding to these early signs, even with small daily habits, can make a real difference.
If you’ve experienced any of these symptoms, what helped you? Sharing your experiences could really support someone else going through the same thing.
Other articles that may interest you:
Poor Circulation & Your Legs During Perimenopause and Menopause
Menopause & varicose veins: what causes them and what can you do?
