“Walking enables the venous valves to pump blood upward back towards the heart and keep circulation moving.” Same goes with sitting for too long. This can include improving existing problems or searching for new ways to keep your partner…. Vitamin D: A key vitamin to help improve circulation and maintain healthy blood vessels is vitamin D. The best way to get vitamin D in your diet is to spend a few minutes each day outside in the … Tomatoes may help reduce the activity of angiotensin-converting enzyme (ACE), which causes blood vessels to constrict to control blood pressure (33). Here are the 14 best foods to optimize blood flow. Proper circulation provides nutrients and oxygen to all the organs and tissues, keeps them functioning properly, and helps with the removal of waste from tissues. How to improve blood circulation… “Standing for long periods of time causes blood pooling in the lower legs, which adds pressure to leg veins and compromises their structural integrity,” Dr. Denniston says. High/low blood pressure and cholesterol becomes one of the prime reasons of poor blood circulation. Lifestyle Changes That Increase Brain Circulation 1) Moderate Intensity Exercise. You’ll get that blood moving right away, plus you’ll help maintain vascular health over the long term. Regular cardiovascular exercise, such as jogging, supports the health of the circulatory system and improves… Chronic inflammation can damage blood vessels and raise your blood pressure, which can cause circulatory issues. Herbs and spices have been used for hundreds of years to improve blood flow, but be sure to check with your doctor first to address any underlying causes. Poor circulation is a common problem caused by a number of conditions. Although circulatory issues are often treated with medications, eating certain foods can also improve blood flow. To stay warm, wear multiple layers of loose-fitting clothing. While incorporating any of these foods into your diet may improve circulation, other lifestyle changes may have a larger impact. Blood has a very high water content. Try doing some leg exercises to get the blood flowing again. There are a number of…, If you have certain conditions, your doctor may prescribe a blood thinner medication. Rats fed 91 mg per pound (200 mg per kg) of body weight of cinnamon bark extract daily for eight weeks exhibited better heart performance and coronary artery blood flow after exhaustive exercise compared to rats in the control group (13). The circulatory system, which controls blood flow function, has three main components: arteries, veins, and the lymphatic system. For example, in a study in 10 healthy men, high doses of fish oil — 4.2 grams daily for four weeks — significantly improved blood flow to the legs after exercise (19). If you experience any of these signs and symptoms, keep reading for doctor-approved tips on how to improve blood circulation naturally. Studies suggest that garlic — specifically, its sulfur compounds, which include allicin — can increase tissue blood flow and lower blood pressure by relaxing your blood vessels. Stopping smoking. Garlic is well known for its beneficial impact on circulation and heart health. Exercising is beneficial to your body in so many ways. “In the worst cases, this can result in cellular damage to nerves, blood vessels, skin and other organs.” In other words, blood circulation is very important. As a result, overall blood flow improves. Dr. Brotman O’Neill says untreated vascular disease can come with serious side effects such as heart attack, stroke, and limb ischemia (or severe blockage of the arteries). Yoga, in general, helps improve circulation, but some poses are especially helpful. Cayenne Pepper. Pomegranates are juicy, sweet fruits that are particularly high in polyphenol antioxidants and nitrates, which are potent vasodilators. “Cayenne helps stimulate blood flow and ginkgo biloba improves circulation by dilating blood vessels, allowing more blood to move through them,” Dr. Denniston says. What’s more, these spicy peppers are frequently included in pain-relieving creams because they can encourage blood flow to the affected area (8). Your body will thank you. Read our Privacy Policy and Terms and Conditions. In fact, diets high in garlic are associated with better flow-mediated vasodilation (FMD), an indicator of blood flow efficiency. Foot Circulation Can You Increase Your Blood Flow with Vitamins? Eat these 15 heart-healthy foods to keep your heart in top condition. Lack of exercises and mobility in day to day life can also be one of the reasons of poor blood circulation. Chest pain? Dr. Denniston notes that signs of poor blood circulation can include leg pain after walking, cold hands and feet, white fingertips, varicose veins, slow wound healing, numbness, tingling, blue lips, and fatigue. Brain blood flow has been shown to increase during easy to moderate exercise . To improve circulation, try the chair pose, mountain II pose, downward dog, triangle and yoga lunge. Ginger has been used for medical means for thousands of years, and it can also help to lower your blood pressure and improve circulation. Before making any lifestyle changes to improve blood circulation naturally, it’s important to identify the underlying cause of sluggish flow. Omega-3 fats also help inhibit the clumping of platelets in your blood, a process that can lead to blood clot formation (18). Maintaining optimal levels of nitric oxide in your body is essential for your overall health. Essential oils like lavender, thyme, rosemary, cedarwood and peppermint are believed to help in blood circulation to the scalp. In fact, both Ayurvedic and traditional Chinese medicine have utilized turmeric since ancient times to open blood vessels and improve blood circulation (22). Walk regularly. Regarding blood circulation improvement, walking gets the muscles to relax and contract and squeeze around the large veins in the legs. Drinking six to eight glasses of fluid a day is important for a healthy circulation because it contributes to the overall volume of your blood, allowing your blood pressure to adjust to your movements … “It also promotes the growth of new blood vessel formation when current blood vessels have blockages from plaque build up.” The exercise doesn’t have to be intense, either. (More on this in a moment.) In a study in 31 people, those who drank 17 ounces (500 ml) of blood orange juice per day for one week had significant improvements in artery dilation and large reductions in markers of inflammation such as IL-6 and CRP compared to a control group (27). Besides, these oils also prevent certain microbial infections of … Exercise is most important to improve blood circulation. In a study in 12 older adults, those who drank 5 ounces (140 ml) of nitrate-rich beet juice per day experienced significant decreases in blood pressure, clotting time and blood vessel inflammation than those who consumed a placebo (21). Is It Just Me or Is It Impossible to Stay Focused WFH? Get a massage. The antioxidants, nitrates, vitamins and other substances contained in the foods above can have a positive impact on your circulation. Healthline Media does not provide medical advice, diagnosis, or treatment. Your body will thank you. Exercise is a great way to combat your issues... 2. Another study demonstrated that daily consumption of 17 ounces (500 ml) of pomegranate juice during or before weight training reduced soreness, muscle damage and inflammation in elite weightlifters (10). How to Improve Blood Flow in Your Body? Beet juice supplements improve oxygen flow in muscle tissue, stimulate blood flow and increase nitric oxide levels — all of which can boost performance (20). Increased blood flow is one of turmeric’s many health benefits. The fastest way to improve blood circulation is (surprise!) Turn your body so you can put your feet up, and scooch your bottom against the wall. In a study in 42 people with coronary artery disease, those who consumed garlic powder tablets containing 1,200 mg of allicin twice daily for three months experienced a 50% improvement in blood flow through the upper arm artery compared to a placebo group (16). Just in case you’re looking for another reason to get a massage … Plus, research shows that cinnamon can effectively reduce blood pressure in humans by relaxing your blood vessels. The first step is distinguishing which one is affected, which means you should pay your primary care doctor a visit to determine the best course of action. In a study in 24 people with diabetes, those who ate 2 ounces (56 grams) of walnuts per day for eight weeks experienced significant improvements in blood flow compared to a control group (32). Another one to think about? Get yourself to the ER, stat. If you experience any of these signs and symptoms, keep reading for doctor-approved tips on how to improve blood circulation naturally. Stretch. “If any of these components have a disturbance, the result will be poor blood circulation,” says. Leafy greens like spinach and collard greens are high in nitrates, which your body converts into nitric oxide, a potent vasodilator. “Poor blood circulation can result in suboptimal repair of tissues, due to decreases in nutrient and oxygen availability,” says Kate Denniston, ND, a licensed naturopathic doctor at, A variety of things can affect blood circulation: blood vessel health, blood pressure, thyroid function, hydration, heart health, exercise, and blood viscosity. These fats are especially beneficial for circulation because they promote the release of nitric oxide, which dilates your blood vessels and increases blood flow (17). Walnuts are loaded with beneficial compounds, such as l-arginine, alpha-lipoic acid (ALA) and vitamin E — which all stimulate the production of nitric oxide. 9 Ways For Men to Improve Sexual Performance. The best blood glucose meter helps to measure the glucose level in the blood. Many athletes supplement with beet juice or beet powder to help improve performance. Maintaining a healthy weight. Maintaining a healthy weight helps promote good circulation. Additionally, regular consumption of citrus fruits, such as lemon and grapefruit, has been associated with reduced blood pressure and a decreased risk of stroke (28, 29). Test-tube studies note that tomato extract can inhibit ACE, reduce inflammation and disrupt platelet aggregation, which can improve circulation (34, 35). Want to be super-healthy? Bringing on fast foods regularly trigger obesity obstructing the flow of blood. In a study in 39 people, taking 2,000 mg of curcumin daily for 12 weeks led to a 37% increase in forearm blood flow and a 36% increase in upper arm blood flow (23). Then get your blood flowing naturally. “Poor blood circulation can result in suboptimal repair of tissues, due to decreases in nutrient and oxygen availability,” says Kate Denniston, ND, a licensed naturopathic doctor at Los Angeles Integrative Health clinic. Jogging. Good circulations can also prevent varicose veins, headaches, muscle cramps, and blood clots. “Exercise enables the venous valves to pump blood upward back towards the heart and keep circulation moving,” Dr. Denniston says. Get yourself to the ER, stat. How to improve circulation 1. Research shows that eating berries can lower blood pressure, heart rate, platelet aggregation and blood levels of inflammatory markers like IL-6 while also improving artery dilation (36). Eating walnuts may reduce blood pressure, improve blood vessel function and decrease inflammation, which may be particularly helpful for those with diabetes (30). By cutting down platelet aggregation in your blood stream, wintergreen helps to improve circulation. In a study in 59 people with type 2 diabetes, 1,200 mg of cinnamon per day reduced systolic blood pressure (the top number of a reading) by an average of 3.4 mmHg after 12 weeks (15). It helps widen blood vessels, … Blood is like your body’s superhighway. In fact, one study of women 60 and … Pomegranates are juicy, sweet fruits that are particularly high in polyphenol antioxidants … All rights reserved. So, it is essential to exercise regularly and follow a healthy diet to remain proper blood circulation. Poor blood circulation can cause adverse health impacts later in life. There are minerals, vitamins and supplements that have been found to improve your … Hot water helps to relax tense muscles, and to increase blood circulation. Well+Good decodes and demystifies what it means to live a well life, inside and out. 6 Exercises to improve blood circulation. Cayenne pepper gets its spicy flavor from a phytochemical called capsaicin. Research suggests that a compound found in turmeric called curcumin helps increase nitric oxide production, reduce oxidative stress and decrease inflammation. Onions are an excellent source of flavonoid antioxidants, which benefit heart health. What are the symptoms of qi deficiency, and how is it treated? People with diabetes often have circulation issues and high blood pressure due to blood vessel damage caused by uncontrolled blood sugar levels (31). “Generally speaking, any cardiovascular exercise – walking, running, cycling – that gets you moving and raises your heart rate, will get your blood pumping around the body and boost … This article reviews the top 5 ways to increase your…. Eating nitrate-rich foods may help improve circulation by dilating blood vessels, allowing your blood to flow more easily. Aside from assisting athletes, beets improve blood flow in older adults with circulatory issues. To increase blood flow to your entire body and to your penis, you can consider taking vitamins and supplements. “, Standing for long periods of time causes blood pooling in the lower legs, which adds pressure to leg veins and compromises their structural integrity,” Dr. Denniston says. How To Improve Your Circulation 1. Physical exercise will improve your circulation and make you feel better in general. Before making any lifestyle changes to improve blood circulation naturally, it’s important to identify the underlying cause of sluggish flow. Before making any lifestyle changes to improve blood circulation naturally, it’s important to identify the underlying cause of sluggish flow. “Nitric oxide in these foods also helps keep the blood vessel walls healthy and smooth.” Stock your Instacart with foods such as berries, purple cabbage, and purple sweet potato. What’s more, leading a healthy lifestyle by abstaining from smoking, staying active, maintaining a healthy weight and eating a well-rounded diet can boost blood flow and overall health. Pomegranate. 5. Even just taking a walk will help. Exercise. Conversely, high-intensity exercise may actually decrease blood flow to the brain, as blood … Onions also have anti-inflammatory properties, which can boost blood flow and heart health by reducing inflammation in veins and arteries (12). Get it daily. In a 27-person study, those consuming high-nitrate (845 mg) spinach daily for seven days experienced significant improvements in blood pressure and blood flow compared to a control group (24). This doesn't mean you have to spend hours at the gym. In addition to those with poor circulation, athletes and active individuals may want to increase blood flow in order to improve exercise performance and recovery. Ginger, a staple in traditional medicine in India and China for thousands of years, can likewise lower blood pressure and improve circulation (37). Walking for 20 minutes can improve blood circulation. heart attack, stroke, and limb ischemia (or severe blockage of the arteries). Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS. In Eastern medicine, qi is a life force present in everything. Fatty fish like salmon and mackerel are excellent sources of omega-3 fatty acids. Luckily, There Are Supplements to Help. The 14 Best Foods to Increase Blood Flow and Circulation 1. Peripheral artery disease (PAD), diabetes, obesity, smoking and Raynaud’s disease are some of the many causes of poor circulation (1, 2, 3, 4, 5). Fast foods regularly trigger obesity obstructing the flow of blood flow in the foods above have. Blood upward back towards the heart cinnamon can effectively reduce blood pressure humans! 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