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Good blood circulation is a sign of good health. It is essential for your well-being. If you have numbness in your hands and feet, cold hands and feet, bluish-tinted skin, dizziness when you are rising, poor memory, poor healing of wounds, varicose veins, high or low blood pressure – these symptoms indicate that you could be having poor blood circulation.
Generally, poor circulation makes you slow, tired, and sluggish. To prevent heart disease and other major health problems, it is essential to boost your energy levels and improve circulation by taking proper measures.
Poor circulation of blood is a situation where the blood vessels get blocked due to the building up of a fatty substance called plaque. T
The walls of the arteries and veins harden and constrict the flow of blood resulting in poor blood circulation which has an impact on the brain, heart, kidneys, limbs, and liver.
You can easily do so by following some simple tips. Given here are some easy, natural ways to boost circulation.
Symptoms of poor blood circulation
The symptoms of such impacts are
- Dizziness,
- Unexplained headaches,
- Varicose veins,
- Poor digestion,
- Breathlessness,
- high blood pressure,
- cholesterol,
- unexplained weight loss,
- discoloring of the skin tone,
- excessive cold hands and feet,
The causes related to poor blood circulation are a hectic and stressed lifestyle, improper eating in terms of time and diet, lack of exercise, and sitting in a particular position for long hours.
If these symptoms are recognized by oneself at very early stages, self-initiated easy and corrective measures will certainly help to reverse a condition of poor blood circulation.
20 Easy Ways To Boost Circulation
1. Physical Exercise
A couch potato is ready to welcome diseases related to poor blood circulation. A recommended exercise of 30 minutes daily for five days a week is a healthy lifestyle.
Take frequent exercise breaks and blood circulation is set to normalcy. Further, it is also recommended to step up your exercise regime outdoors.
Blood circulation in the body promotes oxygen, nutrition, and aid in waste removal. Red blood cells carry oxygen to tissues. Oxygen being of prime importance is abundantly available outdoors.
Physical exercise promotes fewer heart risks, boosts sleep, enhances memory, aids in strengthening the mind, and builds strong bones. Ignoring physical exercise is welcoming breathlessness and related risks.[1]
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2. Sleep Well
If eating and supplying food is essential to keep our organs and muscles in a healthy condition, then getting enough sleep is equally important to rejuvenate the body and encourage good memory. An average sleeping time is about 7 to 8 hours.
Undisturbed sleep is essential as a daily routine to lower the risk of heart diseases. A rested body and mind put less pressure on vital organs to function easily and smoothly. This certainly aids in maintaining normal blood pressure.[2]
3. A Healthy Diet Plan:
Boosting our immune system is highly recommended. One must and should start the day with a healthy breakfast. Adults and kids require energy and need to jump-start their routine with a healthy breakfast.
Drawing a healthy diet plan and sticking to it is also important. This plan includes what suits your system and takes care to plan for a whole lot of dark green leafy vegetables, oats, and garlic to promote heart health and blood circulation.
Avoid eating beyond your normal intake, such as also junk food. Obesity is also a recognized contributor to poor blood circulation. Normal weight control is essential to promote easy blood circulation.
Eating too quickly leaves you craving for more. Chew your food, mix it with saliva and then swallow your food. The chewed food is easily digested and facilitates the blood supply of required nutrients in a soluble form.[3]
4. Smile Often:
A healthy mind is an epicenter of a healthy body. Discussing issues that bother you, seeking good company, and being cheerful is the path to a healthy lifestyle. When you smile, the body releases more white blood cells, helping to build the immune system. Laughter makes you feel and look younger.
Laughter reduces stress hormones and hence reduces blood pressure, improving blood flow. Teach your brain to accept a situation of humor and do not shut out situations around you that can be enjoyed.[4]
5. Stay Hydrated:
Blood is made up of four components. Red blood cells, white, plasma, and platelets. Plasma is the liquid component of blood, makes up half the volume of blood and comprises 92% of water, and contains protein.
Blood clotting is due to the plasma present in our blood. At the same time, blood has this important role to flow smoothly and continuously 24/7 over our life span It is a loud call to one, and all that one needs to stay well hydrated to aid the plasma function efficiently. It is advised to drink freshwater of 8 to 10 glasses a day and detox adequately.[5]
6. Work Your Brain And Body:
An energized brain is the response to being active. We tend to switch off under stress-related situations or a heavy office routine. We need to be creative to freshen up. Thinking out of the box is the secret to an active life. We need to indulge in small brain teasers that yield our desired results of winning a small goal- momentary though.
Learning to dance, sing or play a musical instrument, or dab with colors on a canvas is a refreshing change. Those who are not art-oriented play a game of chess or solve crossword puzzles.
These activities propel blood flow to the brain reversing blood clotting in the brain, reducing the aging process, and loss of memory.[6]
7. Go Gadget Free:
A very suggestive method of breaking from routine habits is to go offline. Today gadgets and their uses have taken precedence over all our activities. We rise with our mobile to see our friends and near and dear ones and close the day taking the mobile to bed with us to stay connected on a minute-to-minute basis.
This needs a break and uses the gadgets for requisite uses. When attached to gadgets, our posture and mind are almost arrested to a fixed position and thought for long hours. Both need to be flexible to enhance blood circulation. Come out of the virtual world and leap into the real world for a healthy break.[7]
8. Draw Your Limits:
Habits make a man is so true. Cigarette smoking and alcohol consumption are not on the favorable list of healthy living. They tend to increase the risks of kidney failure and heart attacks. Nutrient levels come down since the blood cannot absorb and transport the same to vital organs in required quantities.
Moderate habits of smoking and drinking are acceptable, whilst one may keep in mind their individual health risks. Eating junk food also tends to distort the blood flow. Sugar is absorbed into the bloodstream and affects heart health.[8]
9. Wear Loose And Comfortable Clothes:
Breathlessness is a condition attributed to poor blood circulation. When you feel breathless often, it is best to wear loose clothes, especially around your chest and waist.
Tight clothes restrict the blood flow around these body areas. Varicose veins require that your legs be supported with compression stockings[9]
as a remedy to prompt blood circulation in the legs. Similarly, during winter, the cold weather does not encourage blood circulation. Wear thermal clothes during extreme winter and cover your feet well with socks such that your blood circulation is optimum.
10 Stay Hydrated
If you are not drinking enough water, it could be your poor blood circulation. Staying hydrated helps your blood flow better and improves the oxygen levels in your bloodstream. So, have plenty of water throughout the day to boost circulation.
11 Avoid Alcoholic Beverages And Sugary Drinks
Alcohol causes dehydration, leading to poor blood circulation in your body. Sugary drinks also affect your blood circulation adversely.
So, it is best to avoid alcoholic beverages and sugary drinks to boost your circulation.
12 Stop Smoking
Nicotine use can lead to circulation problems. It causes artery build-up, and blood circulation gets affected due to the narrowed arteries. This can lead to significant health problems.
Hence, it is essential to give up smoking to improve your blood circulation and stay healthy.
13 Reduce Your Salt Intake
Too much salt in your diet can lead to circulation problems and high blood pressure. It is best to reduce your daily salt intake to boost circulation. Avoid junk and processed foods as these have excessive salt content. Instead, have homemade food and use low-sodium salt in less quantity for best results.
14 Cardiovascular Exercise
Just 30 minutes of cardiovascular exercise a day can help boost your circulation and benefit your circulatory system.
It strengthens your heart, dilates the arteries, gets rid of toxins, and helps improve blood flow in your arteries. So, stay active and indulge in brisk walking and swimming regularly.
15 Dry Skin Brushing
Dry skin brushing helps improve the surface circulation of your skin and invigorates it. It also helps in the elimination of toxins and improves blood circulation.
You should use the right kind of brush for this purpose that has natural bristles. Skin brushing should be done before bathing while the body is dry.
16 Hydrotherapy
Hydrotherapy helps boost circulation and is also beneficial in getting relief from body aches. Have a bath with cold and hot water alternately. You can also soak your feet or use hot and cold water compresses.
The cold water helps contract blood vessels, while hot water expands them, thus effectively boosting circulation.
17 Treat Yourself To A Massage
Besides relaxation, a good massage helps stimulate the flow through your blood and lymph vessels, thus boosting the blood circulation to congested areas.
You will feel relaxed after a massage, which helps reduce stress and blood pressure.
18 Consume Garlic
Use Garlic in your daily cooking as it adds flavor to the food and acts as a natural blood thinner. It helps dissolve blood clots, thus improving blood circulation effectively. Have 3-4 raw garlic cloves daily to get their best benefits.
19 Turmeric And Ginger
Turmeric and ginger possess potent anti-inflammatory properties and can help boost the blood flow in your arteries. So, add them to your daily cooking and get their best health benefits.
Raw turmeric powder can be mixed with milk and taken daily. Add ginger to your tea and sprinkle fine shreds over your salad as it reduces cholesterol formation.
20 Use Herbs
Some herbs are also very useful in boosting circulation. Gingko Biloba is a potent circulation booster as it helps strengthen blood vessels and improves blood flow to the brain and heart.
Rosemary can help increase blood flow, thus helping normalize your blood pressure.
21 Make Use Of Homeopathic Remedies
Homeopathy uses natural medicines to treat various ailments, including circulatory problems.
A homeopath prescribes these medicines according to the symptoms observed and the fundamental constitution of a person.
Regular intake of homeopathic remedies can help boost your circulation effectively.
22 Eat Sunflower Seeds
Sunflower seeds are rich sources of vitamin E which can help prevent blood clots from forming and boost your blood circulation effectively.
So, sprinkle some sunflower seeds over your salads every day and get their best health benefits.
23 Eat Colourful Vegetables
A balanced and healthy diet helps nourish your circulatory system. Colorful vegetables should be an integral part of your daily diet as these will provide your body with proper nutrition and boost your circulation.
So, have at least five servings of colorful vegetables such as broccoli, yellow and red bell peppers, asparagus, etc., every day.
24 Eat Citrus Fruits
Citrus fruits are rich in vitamin C and act as natural blood thinners. Low levels of vitamin C can cause narrowing of arteries and hinder blood circulation.
Eating citrus fruits such as oranges and lemons regularly will provide your body with sufficient vitamin C and help boost your circulation.
25 Eat Foods With Omega-3s
Eat foods that contain heart-healthy omega-3 fatty acids regularly. Omega-3 fatty acids help prevent blood clots and boost your circulation effectively. So, include avocados, cold-water fish, etc., in your daily diet.
26 Indulge In Dark Chocolate
Dark chocolate is rich in antioxidants called flavonoids that can help boost your blood circulation instantly.
So, make it a point to indulge your taste buds with some dark chocolate now and then. It will not only help improve your mood but also boost your circulation.
27 Use A Circulation Kit
If you have sluggish circulation, use thermal gloves and compression to improve the circulation in your hands and feet.
This is especially useful for athletes and can also benefit air travelers taking long-distance flights. Wearing these for a while can help boost your circulation.
28 Heat Therapies
A very effective way to boost circulation in somebody regions is to use various types of heat therapies.
You can try using hot water bottles, hot packs, or heating pads to boost circulation in specific areas.
Heat treatments can provide relief from pain and help get rid of toxins, thus aiding the functioning of your circulatory system.
29 Lower Stress
Last but not least, this list is the most crucial factor responsible for a sluggish circulatory system.
Yes, stress can lead to circulatory problems and is one of the leading causes of poor circulation in the hectic lifestyles that we lead today.
So, learn to lower stress using deep breathing exercises and yoga. Sleeping well is equally important for your circulatory system.
