Chronic stress can rewire your blood circulation, vascular surgeon suggests 3 simple self-check tests

Chronic stress can quietly affect blood circulation, even in young adults, doctors warn—simple self-checks may help spot early warning signs. (Image: Pexels)

• Chronic stress can impair blood circulation, affecting both mind and body health
• Poor circulation is increasing in young adults, with stress as a major factor.
• Simple tests like CRT, hand elevation, and ankle check detect circulation issues

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Chronic stress can lead to a number of health problems, as it doesn’t just affect your mind but also your body. It impacts circulation, which is the continuous movement of blood through the body’s cardiovascular system. This process is crucial for delivering oxygen and nutrients to tissues and organs, and for removing carbon dioxide and other waste products.

Earlier, poor circulation was largely associated with old age, with standard risk factors being diabetes, blood pressure, cholesterol, tobacco use, smoking, and a positive family history. Of late, however, it has become increasingly common among young adults, with stress being considered the main contributing factor.

To raise awareness, especially among young adults, Vadodara-based vascular surgeon Dr Sumit Kapadia took to his Instagram account and, in a recent post, shared three simple tests to check if stress has affected your circulation and to take timely preventive measures.

Also Read: Are you stressed out all the time? Doctor says your heart may have to pay the price

Capillary refill time (CRT)

Press your fingernail for 5 seconds and release it. It should turn pink within 2 seconds. If it takes longer, it may imply slow circulation.

Hand elevation

Keep both your hands raised for a minute. If they turn white or feel numb, it signals impaired circulation.

Ankle check

Press your ankle for 5 seconds with your thumb. If you notice a hole or dent, it could mean fluid build-up or poor venous return.

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A post shared by Dr Sumit Kapadia (@drsumitkapadia)

While stress may be one of the main reasons for poor circulation, lifestyle factors also play an important role when it comes to young adults. These include an unhealthy diet, lack of physical movement or exercise, and insufficient sleep. Diabetes and insulin resistance also contribute to the problem.

Also Read: Your heart at risk: The hidden link between psychological stress and heart disease

For this, Dr Kapadia, in one of his previous videos, recommended moving your body daily, exercising regularly, eliminating junk food, and sneaking in adequate rest for recovery. To manage stress better, he also suggested practising yoga, deep breathing, and meditation, especially in the morning.

FAQ on Stress and Heart Health

What are some simple tests to check if stress has affected my heart health?

Some simple tests include checking capillary refill time, hand elevation, and an ankle check. These can help identify issues with circulation.

How does stress impact my heart health?

Stress affects circulation, which is crucial for delivering oxygen and nutrients and removing waste products. Poor circulation can lead to various health problems.

Besides stress, what other factors affect heart health in young adults?

Lifestyle factors such as an unhealthy diet, lack of physical activity, and insufficient sleep contribute to poor heart health. Diabetes and insulin resistance are also significant factors.

What can I do to improve my heart health and manage stress?

Dr Kapadia recommends daily movement, regular exercise, eliminating junk food, and getting adequate rest. To manage stress better, he suggests practising yoga, deep breathing, and meditation, especially in the morning.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.