The circulatory system is accountable for transferring oxygen-rich blood and nutrients to your vital organs and bodily tissues. When the flow of blood to specific body parts is decreased, it means that you are suffering from low blood circulation. The most prevalent reasons for low blood circulation include diabetes, being overweight, high cholesterol, smoking, a lack of physical activity, heart problems and arterial problems.
Symptoms of inadequate blood circulation include swelling in your feet, numbness, tingling, unpleasant pain in the limbs, fatigue, headaches, muscle cramps, and cold feet and toes. If you don’t treat it, this condition and the plaque buildup in your arteries, it can cause even more serious problems such as heart attack or a stroke.
Proper blood circulation is vital since it ensures that nutrients and oxygen are being transferred to every vital organ and bodily tissue, and debris is being expelled. It is also vital to maintain your body healthy, maintain stable body temperature, maintain your pH levels, good blood pressure, and offer defense against pathogen microorganisms.
Fortunately, there are some natural tips and suggestions that will help you increase the flow of blood in your system and retain things going as they should.
1. Exercise regularly
By definition, exercise, especially cardio exercise, benefits your heart. Walking, jogging, running, swimming, or any other movement that will increase your heart rate will get your blood pumping and will improve blood circulation.
If you’re leading a sedentary lifestyle, a simple 20-minute workout (walking, jogging, running, etc.) is a great place to start.
2. Get a massage
When you massage a specific part of your body, you improve the circulation by increasing the blood flow in that area. This, in turn, will help decrease muscle tension and inflammation and will help release toxins and improve blood circulation. Also, massaging the legs is an easy and great way to increase the circulation in your legs and get the blood moving from your feet to your heart.
3. Elevate your legs
Elevating your legs is a great way to improve your circulation in your legs. It will also improve circulation and will allow you to relax at the same time. If you experience discomfort in your legs after walking or staying for a longer period of time, tingling in your feet, or cramps at night, you should try to increase blood circulation. You should use a pillow or another object to elevate your legs a few times a day for 15 minutes at a time.
4. Stretch regularly
Stretching is a very simple way to increase your blood circulation. This is especially important if you’re sitting very long. If the job you have makes you spend most of the time sitting, it is important to get up from your sit about once in every hour and walk around or stretch. This will assist you to avoid the negative consequences of sitting too much and will improve blood circulation.
5. Eat healthy
Vegetables, fruits, whole grains, healthy fats, and lean proteins are all a component of a healthy and balanced diet. These foods are not only beneficial for your immunity but also will improve your cardiovascular health. On the other hand, you should avoid foods loaded with sugars, processed foods, and trans fats, since these can clog your arteries and reduce blood circulation.
6. Drink more water
Staying well hydrated through the day will assure that your organs and bodily tissues are performing your daily functions properly. It is a well-known fact that dehydration reduces blood flow, so drinking the correct quantity of water will increase your blood oxygen levels, leading to improved blood circulation. Experts and nutritionists recommend drinking eight to twelve glasses of clean water each day.
7. Practice hydrotherapy
Using how water will help you increase blood circulation, relax tight muscles, and support oxygen-rich blood to flow properly through your body. This will not only benefit your circulation but will also benefit your overall health.
According to experts, a warm bath of thirty minutes helps to increase blood circulation and decrease blood pressure. Also, other studies have discovered that sauna steam at 60°C for 15 minutes helps to improve blood flow and cardiac function.
8. Avoid smoking
Improving your blood circulation and vascular health is one reason to stop smoking. But that’s not all, smoking is also a contributor to a large list of health issues including plaque buildup in your arteries and heart damage. Plaque buildup is also another reason for poor blood circulation.
9. Drink green tea
Regularly drinking of green tea may help increase blood circulation and improve your cardiovascular health. It contains antioxidants, such as epigallocatechin gallate (EGCG), which protect your cardiovascular system. It also helps to relax your blood vessels, thereby improving circulation. To keep your blood circulation optimal, try to drink two to three cups green tea a day.
10. Try ginkgo biloba
This is probably one of the best herbs that is found to increase blood circulation. It also positively affects your vascular system and brain activity. According to studies, ginkgo biloba increases blood circulation by expanding the blood vessels. You can find ginkgo biloba as a capsule or tablet, liquid extract, or a dried leaf.
11. Horse chestnut extract
Studies have shown that horse chestnut extract has a drastic impact on decreasing leg pain and swelling in patients with varicose veins and chronic venous. Research indicates it is effective at the 400 to 600 milligrams range when the main compound aescin is standardized at 100 to 150 milligrams daily. However, avoid taking horse chestnut in raw form or as a tea, as it contains a toxic component known as esculin. Esculin can only be removed by manufacturers when it is in supplemental form.