Although circulation is largely an automatic process, there are some ways to improve it including increasing activity levels and maintaining a moderate weight.
As the blood
This article discusses several research-backed ways to improve circulation.
For people looking to improve their circulation, there are some first steps to take. These include:
avoiding exposure to cigarette smoke - reducing the intake of saturated fats
- trying to avoid sitting still for
extended periods
Below, we provide more detail on the ways to improve circulation.
Maintaining a moderate weight helps promote good circulation. Carrying excess body weight may negatively affect circulation.
Although everyone needs some fat to remain healthy, too much can lead to a buildup of fat in the arteries. Visceral fat, which sits around the internal organs, can prevent the body from using insulin correctly, leading to arterial damage.
Increase physical activity
Regular cardiovascular exercise, such as jogging, supports the circulatory system’s health and improves circulation.
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Exercise can improve circulation and make daily activities less tiring.
Learn about 20 cardio exercises to try at home.
Practice yoga
Yoga is a low impact form of exercise that is easy to modify for beginners. It involves bending, stretching, and twisting. These movements can help compress and decompress a person’s veins, improving circulation.
Yoga postures can improve flexibility, balance, and heart health.
A simple yoga position for beginners to try is the downward-facing dog. This helps improve circulation by putting the hips and heart above the head, allowing gravity to increase blood flow toward the head.
To do the downward-facing dog, a person should follow these steps:
- Start on all fours, with the shoulders above the wrists and the hips above the knees.
- Breathe in.
- Push the hips back and up into the air while exhaling.
- Straighten the arms and legs.
- Press firmly into the hands and relax the neck, shoulders, and ankles.
- Breathe deeply, lifting and pressing down each heel in turn to deepen the stretch.
- Stay in the position for three deep breaths.
- Slowly lower the hips and return to the starting position.
Eat oily fish
The omega-3 fatty acids in oily fish promote cardiovascular health and improve circulation, according to this
Oily fish include:
- salmon
- mackerel
- sardines
- tuna
Vegetarians and vegans can opt for kale, which provides a small quantity of omega-3 fatty acids.
Supplements containing omega-3 fatty acids are another option for people who do not eat fish.
Learn about the best omega-3 supplements.
Drink tea
The antioxidants in tea promote cardiovascular health and may improve circulation. This is true for both black tea and green tea.
A 2017 study found that black tea improves blood vessel health. Healthy blood vessels help improve circulation.
Another study found that green tea consumption is associated with a reduced risk of cardiovascular health issues.
Keep iron levels balanced
Iron is an essential mineral for the circulatory system. The body needs it to make hemoglobin, which is one of the major components of red blood cells and is responsible for carrying oxygen around the body.
Eating foods rich in iron, such as red meat or spinach, helps the body get enough of this essential mineral. However, maintaining a healthy balance is also necessary, as too much iron may negatively affect cardiovascular health.
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Wear compression socks
Compression socks apply pressure to the calves and lower legs, forcing blood in that part of the leg to flow upward. They help create a continuous flow of blood throughout the circulatory system.
A doctor may prescribe them for conditions such as varicose veins and lymphedema. They may also improve circulation.
Stop smoking
According to the
Just 1–12 months after quitting, tiny hair-like structures within the lungs, called cilia, begin to regain function and move mucus out of the lungs.
In addition, 1–2 years after stopping smoking, the risk of heart attack drops drastically.
The health of a person’s circulatory system determines how well the blood circulates the body. The factors that affect this include:
Blood pressure
Blood pressure is the pressure that the blood places on the walls of the blood vessels as it circulates. Blood pressure measurements include readings of systolic pressure and diastolic pressure. Systolic pressure is the pressure when the heart is beating, and diastolic pressure is the pressure between heartbeats.
According to the
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 to the cells and removes waste. It performs these functions most effectively when it is healthy.
Healthy blood has the right balance of red blood cells, which carry oxygen, white blood cells, and platelets. The body makes all of these components in the bone marrow. An imbalance in these components may affect blood circulation.
Heart health
The heart is the muscle responsible for pumping the blood around the body. The stronger and healthier a person’s heart is, the better their circulation.
Blood vessel health
Healthy veins and arteries are easier for blood to pass through. Excessively high cholesterol levels can injure and block blood vessels.
Poor circulation may be a symptom of other underlying health conditions. These include:
Exercise and other measures to promote cardiovascular health may reduce the poor circulation that these conditions cause.
If blood flow slows to a certain part of a person’s body, they may experience symptoms of poor circulation.
These symptoms mainly occur in the arms or legs but can affect other parts of the body. They include:
- tingling
- swelling
- cognitive issues
- skin changes
- digestive problems
- fatigue
- cramp
- erectile dysfunction in males
- skin color or hydration changes
Anyone who experiences the symptoms of poor circulation should speak with a doctor. A doctor can help diagnose the problem and suggest treatment for any underlying conditions.
In addition, they may recommend eating a nutritious diet, exercising regularly, and quitting smoking to improve circulation.