7 Ways to Improve Your Circulation
Key takeaways:
Healthy blood circulation is necessary for your body to function properly.
Health conditions and other factors that affect the vascular system can cause poor circulation.
A healthy diet and other lifestyle changes can improve blood flow and reduce the effects of poor circulation.
Maintaining healthy blood flow is important for heart, brain, and immune system function. But certain health conditions and other factors can result in poor circulation. The good news is: You can maintain or enhance blood flow with specific diet and lifestyle changes.
How can you improve your circulation?
No matter what causes poor circulation, there are things you can do to help your blood flow better. However, it’s best to talk to your healthcare provider about your symptoms or concerns before adding these tips to your daily routine.
1. Get more cardio
You probably know that exercise is good for your heart. Regular exercise improves cardiovascular function by dilating the blood vessels, which increases blood flow. It also helps prevent the buildup of cholesterol plaques on vessel walls and reduces the risk of blood clots.
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Aerobics, aptly nicknamed cardio, is especially beneficial for the cardiovascular system. This exercise category includes any activity that raises your heart and breathing rates.
Experts suggest that aerobic fitness is essential to keep markers of heart health like blood pressure and cholesterol under control. It can also increase blood flow to your brain, which may improve cognitive performance.
The CDC recommends that adults get 30 minutes of moderate-intensity aerobics 5 days a week. You can meet that recommendation with activities like hiking, cycling, and water aerobics.
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2. Give yoga a try
Stress relief and better flexibility might be the first things that come to mind when you think of yoga. But, in reality, this practice offers a range of health benefits. In fact, research indicates that yoga improves blood circulation. And it may also reduce the risk of high blood pressure, heart attack, and stroke.
The mind-body practice involves physical postures, breathing techniques, and meditation. Breathing techniques add oxygen to the blood and promote better circulation through the small blood vessels in the body.
3. Add fatty fish to your diet
Eating fatty fish — such as mackerel, salmon, and tuna — may boost your blood flow. That's because these fish contain heart-healthy omega-3 fatty acids, including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Some research suggests that omega-3 fatty acids relax blood vessel walls to enhance blood flow. They may also delay the buildup of cholesterol and other substances that can narrow the arteries.
The American Heart Association (AHA) recommends consuming two servings of fatty fish per week. Other experts recommend that people consume 0.5 to 1.8 grams of combined EPA and DHA daily, either by eating fatty fish or taking supplements.
4. Drink black or green tea
Black and green tea contain ingredients –– like antioxidants and flavonoids –– that keep your heart and blood vessels healthy. One study found that drinking green tea increased blood flow in healthy people within 30 minutes of consumption. Additional research suggests that black tea and green tea may increase circulation in the small vessels of the skin.
Experts differ on how much tea you should drink per day. But some research suggests that drinking 3 cups of green or black tea daily may help reduce the risk of ischemic stroke. With an ischemic stroke, blood flow to the brain is reduced or blocked.
While drinking tea can be a great way to increase blood flow, it's important to remember that drinking water is also essential for healthy circulation. Not getting enough water may impair vascular function and blood pressure regulation.
5. Keep your iron levels balanced
Iron is an essential mineral that helps red blood cells transport oxygen from the lungs to the rest of the body. Not having enough of the mineral can lead to iron deficiency or iron deficiency anemia. These conditions make the blood circulating in your body less effective at delivering oxygen.
The National Institutes of Health provides these guidelines for daily iron intake:
Women ages 19 to 50 who are not pregnant or breastfeeding: 18 mg
Men ages 19 to 50: 8 mg
Adults 51 and older: 8 mg
People in the U.S. usually get enough iron from food. Food sources that contain iron include lean meat and seafood, nuts, beans, vegetables, and fortified grain products.
If you think you’re not getting enough iron from what you eat, supplements could also be an option. But, first, talk to your healthcare provider if you think you are iron deficient. They can assess your iron levels with blood tests.
6. Wear compression socks
If poor circulation affects your legs, wearing compression socks can help. These socks fit snugly on the lower leg and provide graduated compression from the toes to the knee. They are designed to help treat vein-related medical conditions, like varicose veins and deep vein thrombosis.
It’s best to put compression socks on before you get out of bed in the morning. This ensures that the blood doesn’t pool in your legs. But just be aware that compression socks can make certain conditions worse. So, if you are thinking about trying them to improve circulation, be sure to discuss it with your doctor first.
7. Try to quit smoking
Smoking cigarettes has many harmful effects. For example, it can thicken and narrow your blood vessels, which could lead to high blood pressure and blood clots. Smoking cigarettes can also reduce blood flow in the skin and legs. Electronic cigarettes may have similar effects on the cardiovascular system.
Although it can be challenging, there are ways to quit smoking for good.
Why is good blood circulation important?
Blood makes up about 8% of your total body weight. It circulates throughout your body and serves many essential functions. For example, blood transports oxygen and brings waste products to the kidneys and liver for elimination. It also regulates your body temperature and carries antibodies that fight infection.
Various health conditions can affect the vascular system and cause poor circulation. For example, peripheral arterial disease (PAD) can reduce blood flow in the legs, making them feel tingly or achy. People with diabetes may experience diabetic skin ulcers and other skin issues due to poor circulation.
Symptoms of poor circulation depend on what body part experiences reduced blood flow. The fingers and toes often have less circulation because they are the furthest from the heart. Some common signs of poor circulation include:
Muscle cramps and muscle fatigue
Numbness or tingly sensations in the arms or legs
Cold hands and feet
Color changes in the skin
Claudication or pain in the legs during exercise
Varicose veins
Skin sores that take a long time to heal
What are the risks of poor circulation?
Having poor circulation can be detrimental to your overall health and well-being. It might also increase your risks of certain health conditions. Poor circulation can cause:
Reduced oxygen to vital organs like the brain and heart
Cardiovascular complications like heart attack and stroke
Skin infections that are difficult to treat
Blood clots
Increased fatigue
The bottom line
Poor blood circulation can increase your risk of several health problems. It may trigger different symptoms, such as muscle cramps or varicose veins, depending on the cause and what body parts are affected. But various lifestyle changes –– like regular exercise and a healthy diet –– can help you maintain or improve your circulation.
Why trust our experts?
References
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