Your body effortlessly transports blood, oxygen, and nutrients to all your cells with the help of the circulatory system. The heart and the intricate network of blood vessels that make up this system play a critical role in supporting healthy circulation and blood flow. When this system is not functioning optimally, blood flow reduces and symptoms of poor circulation may begin to appear.
If you experience the following symptoms, you may suffer from poor circulation:
- Numbness or tingling in the hands and feet
- Cold hands and feet
- Throbbing or stinging in the limbs
- Joint pain
- Muscle cramps
Poor circulation may be the result of different types of health issues, so discussing your concerns with a practitioner can be helpful. Conditions that contribute to poor circulation are easier to address when a healthcare professional detects them early. Otherwise, poor circulation can potentially create other complications.
To help temporarily improve poor circulation, try the following tips:
- Get active. 20-30 minutes of brisk walking or strength training can get your blood pumping.
- Get a massage. Massages help circulate blood and helps release lactic acid from muscles.
- Take a bath. Warm water causes your veins and arteries to expand. This gives your blood more room to flow.
- Elevate your legs. Sitting for long periods of time causes blood to pool in your legs instead of returning to your heart. You can combat this by using an ottoman when sitting down, putting a pillow under your legs when you sleep, or lying on the floor on your back with your legs raised against a wall.
- Stay hydrated. When your body is well hydrated, your blood will more easily circulate through your body. Aim to drink about half your body weight in ounces of water each day.
Foods that support healthy circulation:
- These root vegetables naturally contain a nitric oxide precursor that promotes blood flow. One study found that drinking beet juice daily helps to relax blood vessels to support healthy circulation.
- The Ayurvedic spice turmeric contains the bioactive compound curcumin which has been used for centuries to support normal blood flow, but also modulate inflammation. Studies show that curcumin improves circulation through nitric oxide production.
- Leafy greens such as arugula, spinach and collard greens are naturally high in nitrates, the same precursor found in beets and curcumin that helps improve blood flow.
