Improve Blood Circulation: Most people who suffer from poor circulation don’t even know they have this health condition. As you might not know, having a change in skin color, feeling cold in hands and feet, suffering from memory loss, varicose veins, or maybe even swelling of your extremities are all indications of poor blood circulation. Are you familiar with some of these signs? Well, no need to worry because the good news is, you can improve your circulation by doing some specific things.
In today’s post, we will share the 13 best ways to improve blood circulation naturally.
1. Go On Regular Walks
Walking is the most ancient but still the best exercise. It is free, easy to do, and has a lot of benefits. It lowers your blood pressure and increases muscle contraction. As muscles contract and relax, they cause venous blood to be pushed back up to the heart and dilate arteries, which results in increased blood flow and better circulation. Studies indicate that walking can reduce cardiovascular disease risk and blood pressure while improving overall blood circulation. So keep walking, and start from the minimum; even a small amount of walking is better than no walking.
2. Way To Improve Blood Circulation Quit Smoking
Nicotine, the active ingredient in all types of cigarettes and smokeless tobacco, thickens your blood, destroys the walls of your arteries, and negatively affects your blood circulation. According to a study published in the American Heart Journal, Smoking decreases peripheral blood flow, regardless of the type; of cigarette smoking. If you are a smoker, here is a little advice, it is still not late, and you can improve your health if you stop smoking. Quitting slows the plaque formation process and reduce vessel damage. Stopping yourself from Smoking can be a real struggle, but it is worth the effort; plus, your doctor can help you in this whole process.
3. Take More Work Breaks
It is important not to stay in the same position for a long time. If you have a job where you sit a lot, then make sure you get up; once an hour to walk around and get your blood moving again. Sitting in the same position can cause blood clots, disrupting blood flow and decreasing circulation. A study published in Plos One states that regular activity breaks can improve vascular function and increase blood flow. So, do not forget to take activity breaks while sitting for a prolonged time.
4. Stay Hydrated
Blood is half water, so staying hydrated will help keep it moving. Dehydration decreases blood volume and thickens and improve blood circulation, resulting in poor blood circulation. But how much water should you drink? There is no exact amount; According to American Heart Association, it depends on the person’s activity level, climate, and type of clothing. Some common symptoms of dehydration are headache, dry skin and mouth, and dark urine. Be aware of these symptoms, drink more fluids and keep yourself hydrated.
5. Eat More Fruits And Vegetables
Including more fruits and vegetables in your daily diet is always a good idea. They are free of cholesterol and contain; an abundance of healthy nutrients like vitamins, minerals, antioxidants, and flavonoids. They keep your vessels healthy by decreasing inflammation and preventing plaque formation, and healthy blood vessels ultimately lead to improve blood circulation. According to American Heart Association, you should eat 4-5 servings of fruits and vegetables daily. You can add them to your smoothies or salad or make a tasty snack to eat the recommended amount.
6. Wear Compression Socks
Compression socks are an excellent way to improve blood circulation and flow from your legs to your heart. They support the veins by applying gentle pressure and can even prevent blood clot formation. Studies indicate that running with compression socks positively affects blood flow and improve blood circulation. You can get these socks from pharmacies, medical supply stores, or online stores. They are available in a variety of sizes and different strengths of compression.
7. Manage Your Blood Pressure
High blood pressure can create micro-tears in your artery walls, increasing your risk of plaque buildup. This cholesterol blockage can reduce blood flow and disturb blood circulation. Exercising, cutting back on sodium, eating potassium-rich foods, and reducing stress levels are some things you can do to help lower your blood pressure and improve blood circulation simultaneously. Aim for less than 120 mm Hg of systolic and less than 80 mm Hg of diastolic blood pressure level.
8. Drink Green Tea
Drinking a cup of green tea can do wonders for your health. It has tons of health benefits, including improve blood circulation. According to a study published in the journal Life Science, the Consumption of green tea protects the arteries, prevents plaque formation, and improve blood circulation. It is due to green tea’s high amount of antioxidants and polyphenols. So start brewing and enjoy a soothing cup of green tea to keep your blood flowing; it is as simple as that.
Learn More ABout the best benefits of green tea
9. Limit Your Alcohol Intake
Alcohol is ok in small quantities, but binge drinking can negatively affect your circulatory system. A study published in the American College of Cardiology shows that binge drinking can increase cardiovascular disease risk by causing changes in circulation and affecting blood flow. If you are drinking, be on the safe side by limiting your intake. Centers for Disease Control and Prevention set the limit to two drinks or less daily; for men and one drink or less a day; for women.
10. Elevate Your Legs
Elevating your legs can reduce the pressure from your veins, making it easy for them to get blood back to the heart and; improve blood circulation and flow to the rest of the body. Raise your legs above the level of your heart for 20-30 minutes. You can try this twice or thrice daily to improve blood circulation and reduce swelling in the lower limbs. You can do this while watching television, taking a nap, or listening to your favorite music.
11. Control Your Blood Sugar
High blood sugar levels can damage the lining of your small blood vessels. When this happens, the elasticity of your blood vessels decreases; they become narrow, resulting in reduced blood flow and poor circulation. A study published in Diabetes/Metabolism Research and Reviews shows that long-term hyperglycemia is the leading cause of impaired blood circulation, especially in peripheral regions. You can control sugar by avoiding refined, high sugary foods and consuming more whole grains and leafy greens.
12. Brush Your Body, Not Just Your Hair
Sweep your blood in the right direction by brushing your body. Take a body brush with firm, flat bristles, and stroke on your dry skin. Start with your feet and work your way up using long motions on your legs and arms, making circles on your belly and lower back. It will speed up the circulation process and help you eliminate dry skin. Do it every day right before your shower.
13. Have a Family Meeting
Knowing about your family health history is essential to keep yourself safe from diseases. If your family has a history of vascular disease, you should see a specialist and check yourself frequently, as genetics plays a huge role in plaque development. Discuss with your physician; educate yourself about risk factors, signs, and symptoms to lower your chance of the disease.
Final Thought
Proper blood circulation is the key to good health, and by adopting these simple habits in your daily life, you can ensure a good supply of blood all over the body. So keep your blood flowing and enjoy a happy, healthy life.
