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How to improve your circulation

Signs and symptoms poor circulation

Numbness, tingling, and pain in the arms or legs may be symptoms of poor circulation.

If blood flow is reduced to a certain part of a person’s body, they may experience the signs and symptoms of poor circulation.

The following symptoms mainly occur in the arms or legs. They include:

  • throbbing
  • stinging
  • numbness
  • tingling
  • cramps
  • pain
  • warmth or coolness
  • swelling

Can You Increase Your Blood Flow with Vitamins

Vitamins and supplements for increased blood flow

Many people suffer the effects of poor circulation. If you often experience cold hands or feet, you may be among them. Not only can this be uncomfortable, but it can negatively impact your health.

For example, your cognitive function can decline if your brain is receiving inadequate blood supply.

There are vitamins, minerals, and supplements that many believe can help improve your circulation. For example:

  • Vitamin E– You can easily incorporate this vitamin into your diet by preparing foods using oils like wheat germ and sunflower oils and other nut oils. Also, you can purchase food-grade vitamin E oil at most natural food stores and even many grocery stores.
  • B vitamins. You will find vitamin B supplements are most pharmacy and vitamin aisles. Leafy green vegetables like spinach and kale are great sources of these vitamins.
  • Iron. This mineral is available in supplement form which makes it easy to ingest an adequate amount. It’s possible to get enough iron through your diet too, by eating a lot of red meats and leafy green vegetables. Because of the cardiovascular risks associated with red meat, your doctor may advise you to choose the supplement and leafy greens instead of increasing your red meat intake.

Herbs that improve blood circulation

Many vitamin supplements contain herbs that natural health advocates believe promote circulation throughout the body. Here are some of the most popular:

  • bacopa (Bacopa monnieri)
  • black peppe (Piper nigrum)
  • butcher’s broom (Ruscus aculeatus)
  • cayenne (Capsicum annuum)
  • chickweed (Stellaria media)
  • ginger (Zingiber officinale)
  • gotu kota (Centella asiatica)
  • hawthorn (Crataegus)
  • maidenhair (Ginkgo biloba)
  • thyme (Thymus vulgaris)
  • turmeric (Curcuma longa)

Improving circulation naturally

In addition to taking vitamins and supplements to boost your blood flow, you can improve your body’s circulation by leading a healthy lifestyle that incorporates the following:

  • Exercise. This is among the top methods for getting your blood flowing. Because the heart is at the center of the body’s blood flow, it’s important to have a healthy heart if you aim for optimal circulation everywhere in your body.
  • Stress Management. When a patient has poor circulation, doctors often ask them about their stress levels. This is because when the body experiences stress, blood vessels constrict. Learning to manage your stress is a great way to complement other things you are doing to improve your circulation.
  • Massage. Not only can a massage help with stress management, but it also helps improve circulation through the lymphatic and cardiovascular systems. When the muscles are manipulated effectively by a professional, your body releases chemicals called endorphins that make you feel good. Some massage therapists even offer treatment using essential oils that may help improve blood flow, such as Rosemary and Sage.
  • Fluid intake. Blood has a very high water content. Keeping your body hydrated is an easy way to maintain or improve your circulation.
  • Stopping smoking. Smoke causes blood vessels to constrict, decreasing the amount of blood that is able to flow through those vessels.

How to improve circulation

Avoiding a sedentary lifestyle may help to improve circulation. Jogging and avoiding sitting still for too long are both steps to take.

If a person wants to improve their circulation, there are some obvious places to start. These include:

  • stopping smoking tobacco products
  • reducing intake of saturated fats
  • trying not to sit still for long periods

In addition, trying one or more of the following may help improve circulation:

1. Maintaining a healthy weight

Maintaining a healthy weight helps promote good circulation. If a person is overweight, it may negatively affect their circulation.

In a 2009 study it was found that losing weight improved circulation for women who were overweight. The participants increased their levels of a protein called adiponectin that is associated with vascular function.

2. Jogging

Regular cardiovascular exercise, such as jogging, supports the health of the circulatory system and improves circulation.

noted that exercise improves the body’s ability to take in and use oxygen. It also improves the capacity of blood vessels to dilate, which helps them work more efficiently, allowing the muscles to receive oxygen more easily.

These benefits of exercise improve circulation and mean that daily activities may be less tiring.

3. Practicing yoga

is a low-impact exercise that is easy to modify for beginners. It involves bending, stretching, and twisting. These movements can help to compress and decompress a person’s veins, which may improve circulation.

An Article in 2014 published in the European Journal of Preventive Cardiology found yoga was beneficial for the cardiovascular system and a person’s metabolism.

A simple yoga position for beginners to try is the downward-facing dog. This helps improve circulation as it puts the hips and heart above the head, allowing gravity to increase blood flow towards the head.

To do the downward-facing dog, a person should:

  • start on all fours, with shoulders above wrists, and hips above knees
  • breathe in
  • push hips backward and up into the air while exhaling
  • straighten the arms and legs
  • press firmly into the hands
  • breathe deeply, lifting and pressing down each heel in turn to deepen the stretch
  • let the neck relax
  • stay in position for three deep breaths
  • slowly lower hips back into starting position

4. Eating oily fish

The Omega-3 fatty acids in oily fish promote cardiovascular health and improve circulation

Oily fish include:

  • salmon
  • mackerel
  • sardines
  • tuna

For those who are vegetarian or vegan, kale contains a small amount of omega-3 fatty acid.

Supplements containing omega-3 fatty acids are another option for people who do not eat fish. A range of omega-3 supplements is available for purchase in health food stores and pharmacies.

5. Drinking tea

The Antioxidants in tea promote cardiovascular health and may improve circulation. This is true for both black and green tea

A study in 2003, published in the journal Circulation, found that black tea improves blood vessel health. Healthy blood vessels help improve circulation.

6. Keeping iron levels balanced

Iron is an essential mineral for the circulatory system. It is required to make hemoglobin, one of the major components of red blood cells, which is needed to carry oxygen.

Eating foods rich in iron, such as red meat or spinach, helps the body maintain this essential mineral. However, maintaining a healthful balance is necessary as well.

Too much iron may negatively affect cardiovascular health. A 2013 study found a link between having too much iron in the body and cardiovascular disease in people with high cholesterol and higher waist circumference measurements.

Causes and risk factors

Low blood pressure may affect circulation.

The health of a person’s circulatory system determines how well the blood circulates through their body. The factors that affect this include:

Blood pressure

is the pressure of the blood on the walls of the blood vessels as it circulates. Blood pressure is measured by “systolic” pressure over “diastolic” pressure.

Systolic pressure is the pressure on the blood vessel wall during the heartbeat when the lower chambers of the heart are pumping blood forward.

Diastolic pressure is the pressure on the blood vessel wall when the lower chambers of the heart are at rest and filling with blood.

According to the American Heart Association a normal resting blood pressure in an adult is no more than 120 millimeters (mm) of mercury (Hg) systolic and no more than 80 mm for diastolic. This is abbreviated to 120/80 mmHg.

People with very low blood pressure may experience poor circulation and other related symptoms. However, having a lower blood pressure measurement is not usually a cause for concern in people with a healthy cardiovascular system.

Blood health

The blood carries oxygen and nutrients and removes waste and does these jobs best when it is healthy.

Healthy blood has the right levels of normal red blood cells, which carry oxygen, white blood cells, and platelets. These components are all made in the bone marrow.

Heart health

The heart is the muscle responsible for pumping a person’s blood around their body. The stronger and healthier a person’s heart is, the better their circulation.

Blood vessel health

Having healthy veins and arteries makes it easier for the blood to pass through them. If a person’s lipid or fat or their cholesterol levels are too high or low, the blood vessels can become injured and blocked.

Other causes

Poor circulation may be a symptom of other underlying health conditions. These include:

  • Obesity
  • Diabetes
  • heart conditions
  • conditions affecting the arteries or veins

Exercise and other measures to promote cardiovascular health may reduce poor circulation caused by these conditions.

When to see a doctor

If a person experiences the symptoms of poor circulation, it is important that they speak to a doctor. A doctor can help diagnose what might be the problem and suggest treatment for any underlying conditions.

In addition, they may suggest eating a healthful diet, exercising regularly, and quitting smoking to improve circulation.

Outlook

There are many ways to boost your circulation. Whether you’re looking to increase total body circulation or improve blood flow to your penis, many health and wellness practitioners suggest using vitamins and supplements.

You’ll get the best results if you work alongside your doctor, who can design a plan tailored specifically to your health profile and help you avoid potentially negative side effects.

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Published by ebmyotherapy

I am a Qualified Myotherapist, Remedial massage therapist, Sports massage therapist, Reflexologist, Aromatherapist, Pregnancy Massage therapist, Lymphatic drainage therapist I have been in the industry for 13 years

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