Our circulatory system supplies our entire body with oxygenated blood. The cells in the body need oxygen to function normally. The circulation of blood also allows for the delivery of nutrients, hormones, and other important factors. If blood floor were to be impeded in any way, it would compromise not only our tissues but our ability to live.
The following are various ways you can maintain your blood circulation, helping improve overall health and well-being.
How to improve blood circulation
Eat super fruits
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One such super fruit is the orange. Citrus fruits contain high amounts of vitamin C that helps strengthen capillary walls and also acts as a natural blood thinner, promoting smooth circulation. Goji berries, which look like raisins, are known for improving blood circulation due to their high fiber content. Watermelon is rich in lycopene, which has been linked to improved circulation
Wear proper clothing
Wearing certain types of clothing can help improve blood circulation. Compression stockings are fabricated in a way to help with good circulation by targeting the arch and ankle areas of the foot. Other types of clothing may inhibit blood flow, however, such as extra tight clothing. Wearing skinny jeans, for example, can hinder circulation.
Stay warm in the winter
When we are exposed to colder temperatures, our fingers and toes are the first to get cold. This is because these areas are furthest from our blood circulation, and the cold causes blood vessels to contract, further limiting blood flow. By staying warm, you can help your body keep these parts of your body circulating blood. It is also recommended to keep moving while out in cold weather.
Get enough exercise
Staying active keeps your heart healthy, which is important for your circulation. This doesn’t mean you have to do high impact exercises. Doing something that is modestly strenuous is great for working out the heart muscles. It is recommended to speak with your doctor before starting any new exercise regimen.
Quit smoking
This is considered a preventable cause of disease and, according to many studies, smoking can harm the ability of your blood to circulate properly. It can also increase blood pressure, narrow blood vessel diameter, and even make blood stickier, leading to blood clots. Overall, smoking can lead to reduced blood flow to all your extremities.
Get a massage
Getting a massage can help stimulate blood flow in a manner similar to exercise. It helps improve peripheral vascular function after exertion. Massages should be directed toward the heart, as this will promote venous blood and lymph flow. Massaging movements should also be firm but gentle.
Elevate your legs
Helping your circulation fight the effects of gravity will help you relax. Putting your legs up will help take pressure off your leg veins, relieving blood vessel stress. The best way to achieve this is to raise your legs above heart level to promote vein drainage and improve circulation. This may also help with leg swelling. Elevate your legs periodically throughout the day for about 20 minutes at a time.
Drink plenty of water
A large component of the human body is water, so it is very important to stay hydrated. Water makes up a substantial portion of our blood volume, and by drinking adequate amounts of it, you can flush toxins from the system. It is recommended to drink approximately eight glasses of water a day.
Eat nuts
Walnuts and raw almonds have been found to help improve blood flow. Several types of nuts are high in vitamin A, B, C, and E, as well as magnesium and iron. Each of these nutrients helps contribute to better blood circulation.
Reduce caffeine in your diet
While it has been shown that moderate amounts of coffee can improve cardiovascular health, high amounts of caffeine may negatively impact blood circulation. High caffeine content can be found in many things, such as energy drinks, and may lead to a dehydrating effect on your body. Hydration is important for improved blood circulation.
Use herbs
Herbs such as cayenne and ginkgo Biloba have been shown to aid in healthy circulation. They can help stimulate the heart and strengthen capillaries and arteries. Cayenne can even be used externally in creams and infused oils. Ginkgo is well known for its ability to help with memory because of improved blood circulation to the brain. Combining these herbs may provide a complimentary effect.
Green tea
Rich in antioxidants, green tea also helps to improve blood circulation. It is known to help widen the blood vessels in the body. It is recommended to drink two to three cups of green tea a day.
Dark chocolate
This type of chocolate contains a high amount of cocoa, which is known for improving blood flow. Studies have shown that dark chocolate can improve blood flow in the legs by affecting chemicals in the body that help widen arteries. A substance called flavanols found in dark chocolate can stimulate the lining of our arteries as well, leading to nitric oxide (NO) formation. NO helps dilate blood vessels.
Limit salt consumption
Too much salt in the diet can lead to a rise in blood pressure. Salt can also have a negative impact on our circulation, as it can harden the arteries. It is important to keep an eye on prepackaged foods such as canned soups and lunch meats, as they often contain high amounts of salt.
Use hydrotherapy
This is the use of water as a treatment therapy. Hot water from a shower or bath can help improve your body’s circulation. The warmth will help ease tense muscles and help blood flow, helping oxygen travel throughout your vessels. Hydrotherapy can help dilate blood vessels, which improves circulation. Cold water will cause blood to be directed toward the internal organs, while hot water will help direct it outwards. Using a combination of hot and cold can help increase overall blood flow.
Manage stress
Staying calm and stress-free aids in keeping the circulatory system optimal. Great stress relievers include laughing, which also promotes muscle relaxation. Elevated levels of stress can put your body in fight or flight mode. By reducing stress, you can help promote your own health.
Reduce alcohol consumption
While it is true that moderate amounts of alcohol can be beneficial for blood flow, the key world is moderate. This would mean the average adult would be allowed no more than two standard drinks. Drinking too much alcohol can lead to hardening of the blood vessels, which is the opposite of what you are trying to achieve. Excessive alcohol can also raise blood pressure and cause dehydration.
Rebounding therapies
This involves activities jumping on a trampoline. The up and down movement has been shown to get the blood flowing. The act of jumping helps relieve the force of gravity and help push blood upward towards the heart. It is recommended to do rebounding five days a week for 30 minutes at a time.
Dry skin brushing
This involves vigorously brushing the skin with a dry brush. The removal of dead skin cells is thought to help improve blood circulation. The act of brushing will stimulate your skin promoting blood flow to it, as well as promote the elimination of metabolic waste.
Manual lymph drainage therapy
This is a type of massage that can help unclog swollen lymph nodes and improve circulation. By increasing lymph flow this can assist in distributing immune cells throughout the body as well as remove toxins. It also helps relieve stress and improve blood circulation.
Perfect your posture
Bad spinal alignment is a potential factor in poor circulation. Sit upright, feet flat on the floor, and hands resting on your thighs while you suck in your stomach. Put your shoulders back and chest outward, look straight ahead. Repeat this a few times.
Sprinkle on some seeds
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Adding seeds to your diet can help add a healthy dose of fiber, vitamins, and minerals to your meals. Popular seeds include pumpkin, flax, and chia. They can be sprinkled on a salad or added to other foods.
Deep breathing
By maintaining your lung health, you are also maintaining your blood as well. Your lungs play an important role in oxygenating your blood. Deep breathing can improve blood flow and lymph fluid.
Cayenne
A spicy pepper known for containing a substance called capsaicin that can help stimulate the proper flow of blood. It also aids in strengthening the arteries and capillaries. Capsaicin is also useful for symptoms of poor circulation like pain, headaches, cold feet, and tingling in the legs.
Mohan Garikiparithi got his degree in medicine from Osmania University (University of Health Sciences). He practiced clinical medicine for over a decade before he shifted his focus to the field of health communications. During his active practice he served as the head of the Dept. of Microbiology in a diagnostic centre in India. On a three-year communications program in Germany, Mohan developed a keen interest in German Medicine (Homoeopathy), and other alternative systems of medicine. He now advocates treating different medical conditions without the use of traditional drugs. An ardent squash player, Mohan believes in the importance of fitness and wellness.
