How to improve blood circulation?

Circulatory system problems occur when there is a limited blood flow to the legs, hands, heart and the rest of the body. Blood vessels are blocked as the fatty deposits called plaques are accumulated, blocking the veins and arteries. This disrupts normal blood flow, resulting in poor circulation.

Poor blood circulation is accompanied by symptoms such as cold hands and feet, numbness, increased volume of calves, tired legs after overload (standing).

Although poor circulation does not seem to be a serious medical condition, untreated, can cause significant health problems. A poor blood circulation can cause some disorders such as hypertension, stroke, varicose veins, peripheral arterial disease, heart disease and kidney disease, aneurysms, atherosclerosis, Raynaud’s disease and phlebitis.

During pregnancy, especially in the second and third quarters, poor circulation of blood affects women’s feet, causing cramping. This is due to the surplus of kilograms and overloaded legs.

A variety of studies shows that poor circulation may have consequences in the future event of a heart attack or stroke.

Causes of poor blood circulation

Circulatory system problems are caused by certain medical conditions, lifestyle, and habits: smoking, alcohol and coffee consumption, unhealthy diets, physical inactivity.

Medical conditions include pregnancy, diabetes, obesity, anemia, asthma, bronchitis, pneumonia, heart disease, high blood pressure, high cholesterol, thyroid disease, arteriosclerosis, thrombophlebitis, pulmonary emphysema, food allergies, etc.

Poor circulation symptoms

You may have circulatory problems if the following symptoms are present:

  • Numbness of the hands and feet;
  • Cold hands, feet, and ears;
  • Decreased energy, fatigue;
  • Hair loss, dandruff;
  • Dizziness, headache;
  • Swelling of the hands and feet, varicose veins;
  • Dry skin, pale skin;
  • Muscular cramps;
  • Itchy skin;
  • Shortness of breath.

In some cases, poor circulation is genetically inherited. Slow blood flow is not a condition that the patient has to get used to or accept, but lifestyle changes can improve patient life.

Treatment of circulatory problems

Circulatory system problems can be treated with conventional medications through lifestyle changes and through natural and alternative therapies. The primary objective is to prevent these ailments relieve swelling, pain and speed up recovery. Mild cases usually require a program of aerobic exercise, healthy eating and a small dose of aspirin.

Diagnosis is based on the medical history of the patient, the family history, and lifestyle. The doctor must determine the cause of circulatory dysfunctions, before prescribing treatment.

It involves changes in diet ( a diet rich in fiber and low in fat), regular exercise, weight loss and giving up smoking. The doctor can administer medication to calm the pain and swelling.

How to improve blood circulation 1

Natural remedies for poor circulation of blood

Natural treatment for poor circulation of blood includes homeopathic and herbal remedies. These remedies tackle overall health. The recommended treatments are hydrotherapy, acupuncture, reflexology, aromatherapy and massage.

There are some very effective herbs in treating underlying causes of poor circulation without side effects.

These plants warm your body and in this way blood vessels dilate, increasing the amount of blood available for your body.

One of the best remedies is cayenne pepper, which can be consumed in capsule form or mixed with warm water. Also, Ginkgo biloba helps improve memory and strengthens blood vessels. Onions and garlic are also beneficial.

Other recommendations to improve blood circulation:

Physical exercises

Claudication is a medical condition defined by painful cramps in the calf usually manifested when walking. Claudication is caused by inadequate irrigation of the muscles and can easily be treated by exercise. Although it seems counterintuitive treating a disease through activities that led to the manifestation of symptoms, this method is quite effective:
– Exercise helps muscles to get more oxygen intake, thereby reducing pain during walking;
– Physical activity prevents the formation of fatty deposits thus preserving blood flow speed;


According to Mayo Clinic, walking is the most natural way to perform exercises. Walking is a low impact activity that increases heart rate and thus improves blood circulation.

Stretching exercises

Activities that help stress relieving in muscle: such as yoga, pilates – significantly improves circulation, while reducing stress and anxiety.

Exercises that help stress relieving in muscle: such as yoga, pilates – significantly improves circulation, while reducing stress and anxiety.

Other types of stretching and mobility exercises, such as rotating the shoulders, hips or ankles, increase blood flow to those areas.

Aquatic exercises.

Experts recommend water exercises especially for patients experiencing joint pain.
Swimming, riding or running through water and water aerobics improves cardiovascular functions.


Cycling trains leg muscles and tones the entire body articulations.

Proper nutrition

After an improper diet, plaque forms in the arteries (fatty deposits). This slows circulation and reduces blood flow to the heart, thus creating a favorable condition of myocardial infarction. Similarly, reducing blood flow to the brain can result in the occurrence of a stroke. In a similar way, reducing blood flow to the brain can lead to the production of a stroke.

How to improve blood circulation 3

What measures should be adopted in the diet to prevent any obstruction of blood flow?

A daily food menu must be composed mainly of:

  • Fruits and vegetables;
  • Whole grains: oats, brown rice, quinoa, bulgur, millet, etc;
  • Low-fat foods;
  • Fish and lean meats;
  • Healthy fats such as nuts, olive oil, avocado;

You should avoid saturated fats found in red meat, high-fat foods and sweets.

Foods that improve circulation:

  • Pumpkin seeds – rich in vitamin E;
  • Oranges – Vitamin C and bioflavonoids;
  • Hazelnuts – niacin (vitamin B3);
  • Watermelon – rich in lycopene (prevents the formation of fatty deposits);
  • Garlic – prevents fat accumulation and in some cases contribute to their reduction;
  • Avocado – rich in healthy fats;
  • Salmon – omega 3 fatty acids;
  • Ginko Biloba;
  • Dark chocolate – contains flavonoids;
  • Grapes – flavonoids;

Quit smoking

In many specialty materials, smoking is associated with lung cancer, but in reality, the number of people who die due to cardiovascular diseases caused by tobacco is significantly higher.

For the heart and circulatory system, the main two chemicals in cigarettes that create health problems are nicotine and carbon monoxide.

Nicotine has a strong negative effect on the entire body arteries. Nicotine is a powerful stimulant, increasing heart rate by 20 beats per minute for every cigarette consumed, causing hypertension and playing the role of vasoconstrictor. Compress the arteries of the body and slows the process of pumping blood from the heart throughout the body.

The heart needs a double effort. Overloading, just like any other muscle, the heart needs an additional oxygen – which is transported through the blood.

Carbon monoxide in tobacco decreases the blood’s ability to carry oxygen. This creates a vicious circle that can have serious repercussions on the body. Although, quitting smoking results in decompression of blood vessels and increase their flexibility.


In ancient times, the Greeks considered daily massage one of the most effective ways to ensure good health. This supposition is agreed today by specialists. Massage lowers blood pressure, improves body functions and helps in the healing process.

For example, some types of massage improve circulation to the extremities. A person with poor circulation may experience a variety of discomforts, including fluid retention in the extremities, cold hands and feet, fatigue, etc.

Massage facilitates flow. The pressure created by specific techniques effectively move blood through congested areas. Discontinuation of pressure, creates a new blood flow. Massage techniques remove lactic acid from muscles and improves lymphatic circulation that carries metabolic wastes from the muscles and internal organs.