question: hi i am almost 26 years old, i have been a smoker since i was 12 years old and a passive smoker since i was probably in my mothers womb! i get this tingely feeling all over my body in my arms and legs, they fall asleep quiet regulary even when relaxing comfortably, i have had white patchs under my skin on my legs which first appeared slowly on the back of my calves since i was about 16,then graduly all over my legs.and i had afer flying from australia to the uk, sudden heart pulpertasions and pain in my left arm and really painful hips and legs, this went away after about 6months then again after flying just 2 or 3 hours to spain, i had the same problems, then again from uk to brazil, my arms and legs where really heavy and painful. how can i improve my circulation on my own? or do i need to seek medical assistance? I do not understand diets so i couldnt figure a menu if u like on my own what type of foods should i eat and avoid and how much weekly should i eat? along with what sort of exercise?