Your heart works tirelessly throughout the day to pump blood to your body.
Optimal blood circulation is essential for a normal and healthy life. However, many factors can affect blood flow, especially to the legs.
Take a look at some ways to improve blood flow and vascular health. (1)
Tips to Improve Blood Circulation
Here are some easy and effective ways to increase blood circulation in the body.
1. Go for regular walks
Walking is a great way to increase blood flow. It is a low-intensity workout that stimulates blood flow to the legs and helps dilate the arteries.
Try to walk for at least half an hour every day. (2)
2. Stay hydrated
Drink at least 7–8 liters of water daily for proper blood flow. Dehydration is also a cause of poor circulation and can be easily avoided. (3)
3. Manage your blood pressure
High blood pressure is one of the leading causes of poor blood flow in the body. Controlling your blood pressure and reducing sodium intake can help increase blood flow and improve your cardiovascular health. (4)
Regular exercise is also recommended for people suffering from hypertension.
4. Wear compression socks
Wearing compression socks helps increase blood circulation and prevents excessive pressure on the veins of the legs. Wear them from morning to evening, but take them off before sleeping.
5. Drink green tea
Catechins present in green tea help fight deposits of fatty plaque built up in the blood vessels and thus improve blood circulation. (5) Catechins decrease inflammation and also have antioxidant properties.
Drink a cup of green tea every morning before breakfast.
6. Exercise regularly
Exercise is one of the best ways to increase blood flow. It helps pump blood to the limbs, dilates the blood vessels, and improves cardiovascular health.
You can go for a half an hour jog every day or cycle for some time. Stretching exercises are also an easy way to improve blood flow.
7. Get a massage
Massaging your limbs helps increase lymphatic drainage and improves blood flow in the body. It also helps relax and stimulates blood flow to the muscles. (6)
8. Consume omega-3 fatty acids
Foods rich in omega-3 fatty acids such as fish, cod liver oil, and kale can improve your heart health and blood circulation. (6) You can also take omega-3 fatty acid supplements upon the recommendation of your healthcare provider.
9. Elevate your legs
Elevating your legs can help improve blood flow by taking the pressure off your veins. Elevate your legs for at least 20 minutes during the daytime every day.
10. Use herbs
Many natural herbs contain anti-inflammatory and antioxidant properties that can boost blood circulation in the body. Some of these herbs are cayenne, Ginkgo biloba, ginger, and garlic.
Garlic and ginger have blood-cleansing and blood-thinning qualities, while cayenne and Ginkgo biloba improve blood flow. (7)
Moreover, ginger contains magnesium and zinc – two minerals known to improve blood flow. It also contains the active compound 6-gingerol, which has anti-inflammatory properties.
Garlic helps widen your blood vessels and also stave off cholesterol deposits in the blood, thus increasing blood flow in the body.
11. Consume dark chocolate
Polyphenols in dark chocolate help widen the blood vessels and reduce the levels of “bad” cholesterol in the blood. (8) This will help increase circulation to the lower extremities.
12. Use hydrotherapy
Using hot and cold water alternatively while showering, warm water baths, and warm foot baths are all forms of hydrotherapy that increases blood circulation. These therapies help increase oxygen flow and dilate the blood vessels.
Excessive fast-food consumption, sedentary lifestyles, obesity, and health conditions can all lead to poor blood circulation in the body. Increase your physical activity and use the tips given above to help improve blood flow.
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