Why Do I Bruise So Easily?

I love my hues of black and blues in my closet 😉, but not in the form of bruises on my body. I tend to bump into things at random: benches, open dishwasher doors, corners of tables, even walls!  When I notice I’m quick to bruise, I’ve learned I’m usually shy of a few things in my nutrition. (Granted, I say this about myself. I know my bruises are not caused by serious underlying conditions i.e chemotherapy, blood clot, diabetes, blood disease, or another disease/syndrome. Always best to see a couple of experts to determine if there is a more serious issue to your bruising.)

According to the Mayo Clinic, easy bruising is common with age, especially for women. As we get older, our skin becomes thinner and loses that protective fatty layer to help cushion our blood vessels from injury. Other possibilities to help you evaluate the cause of why you are bruising easily include: medications, supplements, family history.

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Often you can reduce your risk for bruising with the following four tips:

1. Environmental Evaluation: Is your day-to-day environment hazard-free?

• Do you need to reorganize your furniture? Too many things in your way to bump into?

• Is it time to declutter? 

• Should you slow your roll, so you can look around, be aware of your surroundings more?

• Need better lighting or glasses or even your hearing tested?

Take some time to really evaluate your environment and make choices with your living spaces and habits that cultivate a safe and healthy habitat.

2. Nutrient Deficiency:  Are you getting enough vitamins?

• Are you getting and absorbing the right amounts of vitamin C?

Vitamins are vital! They assist in the formation of red blood cells, maintain mineral levels and lower cholesterol. The list goes on and on. No doubt we’ll have more talks later 😉.

Bruising might be a sign you could be vitamin C and/or iron deficient. Some sources of Vitamin C:  citrus fruits, peppers, strawberries, blackcurrants, broccoli, Brussels sprouts, thyme, parsley, mustard spinach, kale, kiwis, papayas.

Other symptoms of a vitamin C deficiency include:

Fatigue
Weakness
Irritability
Swollen or bleeding gums

• Are you getting and absorbing the right amounts of iron?

Your body needs iron to keep your blood cells healthy. Unhealthy blood cells mean you can not get enough oxygen throughout your body to function healthily.  Some sources of iron: chicken, shellfish, turkey, beans, dark green leafy vegetables, peas, liver, legumes, pumpkin seeds, quinoa, broccoli, tofu.

Other symptoms of an iron deficiency include:

Fatigue
Weakness
Headaches
Dizziness
Shortness of breath
Swollen or sore tongue
Cold hands or feet
Skin crawling or tingling feeling in your legs
Cravings to eat things like clay, dirt, ice or starch

• Are you getting and absorbing the right amounts of Vitamin K?

Vitamin K deficiency, although rare, could be a possibility. K helps the blood clot. Some sources of vitamin K: dark green leafy vegetables, broccoli, Brussels sprouts, cauliflower, cabbage, chicken, fish, liver, eggs, kiwi, avocado, parsley. 

Other symptoms of a vitamin K deficiency include:

Bleeding in the mouth or gums
Heavy periods
Blood in your stool
More bleeding than normal from wounds and minor punctures

3. High-Intensity Exercise: Is your exercise too extreme?

• Could you have strained a muscle?

When the muscle is strained, you’ve injured muscle tissue deep under the skin. Blood vessels may burst and leak blood to surrounding areas, pooling under your skin and giving you a bruise. 

Good news….most black and blue hues will gradually disappear as your body reabsorbs the blood.