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 more you stand, the less blood flows. How to improve blood circulation… In both human and animal studies, ginger has been shown to reduce high blood pressure, which negatively impacts blood flow (38). 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. 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 … Citrus fruits like oranges, lemons and grapefruit are packed with antioxidants, including flavonoids. Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS. Onions are an excellent source of flavonoid antioxidants, which benefit heart health. Walking for 20 minutes can improve blood circulation. 5 Ways to Increase Nitric Oxide Naturally. “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. Diet plays a major role in heart health. Animal studies demonstrate that ginger works by inhibiting ACE (40). “Walking enables the venous valves to pump blood upward back towards the heart and keep circulation moving.” Same goes with sitting for too long. Chest pain? How To Improve Your Circulation 1. Although circulatory issues are often treated with medications, eating certain foods can also improve blood flow. to. “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. Green tea is rich in antioxidants that help relax the arteries and improve circulation. Cinnamon is a warming spice that has many health benefits — including increased blood flow. Here’s a gentle yoga routine to help. Keeping your body well-hydrated is an easy way to maintain or improve your circulation. Try to wear at … Before making any lifestyle changes to improve blood circulation naturally, it’s important to identify the underlying cause of sluggish flow. However, if you don’t see an improvement by wearing them, consult your physician. Aside from assisting athletes, beets improve blood flow in older adults with circulatory issues. Reduced blood flow can cause unpleasant symptoms, such as pain, muscle cramps, numbness, digestive issues and coldness in the hands or feet. 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. 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). Many athletes supplement with beet juice or beet powder to help improve performance. People with diabetes often have circulation issues and high blood pressure due to blood vessel damage caused by uncontrolled blood sugar levels (31). Exercise. The circulatory system, which controls blood flow function, has three main components: arteries, veins, and the lymphatic system. Research reveals that tomato extract works similarly to ACE-inhibiting drugs — opening up your blood vessels and improving blood flow. Research indicates that ingesting cayenne pepper increases circulation, improves blood vessel strength and reduces plaque buildup in your arteries (7). So get that blood flowing, friends. Regular cardiovascular exercise, such as jogging, supports the health of the circulatory system and improves… 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. “Walking enables the venous valves to pump blood upward back towards the heart and keep circulation moving.” Same goes with sitting for too long. However, if you don’t see an improvement by wearing them, consult your physician. 5. Want to be super-healthy? Smoking can increase the pressure that the flowing blood puts on the walls of the arteries. This article reviews the top 5 ways to increase your…. If one of your symptoms of poor blood circulation is varicose veins, Dr. Brotman O’Neill recommends wearing compression stockings. In animal studies, cinnamon improved blood vessel dilation and blood flow in the coronary artery, which supplies blood to the heart. It helps widen blood vessels, … So, it is essential to exercise regularly and follow a healthy diet to remain proper blood circulation. The 14 Best Foods to Increase Blood Flow and Circulation 1. For anyone focusing on the fact that they cannot focus on what they should be focusing on. Any physical activity... 2. “If any of these components have a disturbance, the result will be poor blood circulation,” says Alissa Brotman O’Neill, DO, a double board-certified vascular surgeon at Vein Specialist Centers. heart attack, stroke, and limb ischemia (or severe blockage of the arteries). © 2005-2020 Healthline Media a Red Ventures Company. Exercise. Exercise is a great way to combat your issues... 2. Maintaining a healthy weight. Test-tube studies note that tomato extract can inhibit ACE, reduce inflammation and disrupt platelet aggregation, which can improve circulation (34, 35). 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). Eating walnuts may reduce blood pressure, improve blood vessel function and decrease inflammation, which may be particularly helpful for those with diabetes (30). Hawthorn berry, since it helps normalize blood pressure and cardiac function, prevents the formation of plaque build up in the arteries, and improves blood vessel integrity. One of the best things you or your loved one can do to boost circulation is simply engage in regular exercise. Consuming pomegranate — as juice, raw fruit or supplement — may improve blood flow and oxygenation of muscle tissue, which could especially aid active individuals. All rights reserved. Cayenne pepper gets its spicy flavor from a phytochemical called capsaicin. Want to be super-healthy? Consuming flavonoid-rich citrus fruits may decrease inflammation in your body, which can reduce blood pressure and stiffness in your arteries while improving blood flow and nitric oxide production (26). Exercise is most important to improve blood circulation. Garlic is well known for its beneficial impact on circulation and heart health. This can include improving existing problems or searching for new ways to keep your partner…. “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. You can easily improve blood circulation … The more you stand, the less blood flows. Blood is like your body’s superhighway. Onions also have anti-inflammatory properties, which can boost blood flow and heart health by reducing inflammation in veins and arteries (12). (More on this in a moment.) Making a concerted effort to stay warm and toasty during the winter months can help improve blood circulation. It is associated with an increase in nitric oxide levels, a powerful vasodilator. Vasodilators allow blood to flow more easily through your veins and arteries by relaxing the tiny muscles found in blood vessel walls. Your body will thank you. As a result, overall blood flow improves. This is because beets are high in nitrates, which your body converts into nitric oxide. Dr. Denniston recommends herbs such as gotu kola, ginkgo biloba, and prickly ash as well as spices like ginger, cayenne, and rosemary which can be used in food or tea. The antioxidants, nitrates, vitamins and other substances contained in the foods above can have a positive impact on your circulation. High/low blood pressure and cholesterol becomes one of the prime reasons of poor blood circulation. In Eastern medicine, qi is a life force present in everything. Lie on the floor or on a yoga mat, with your left or right shoulder close to the wall. Don’t Smoke. Combined with the cardiovascular system, the circulatory system helps to fight off disease, helps the body maintain a normal body temperature, and…, Practitioners of both traditional and alternative medicine agree that proper blood circulation is important for health. If you experience any of these signs and symptoms, keep reading for doctor-approved tips on how to improve blood circulation naturally. Going for walks after meals can help increase circulation and aid your digestive system in doing its job. Jogging. Get a massage. Besides, these oils also prevent certain microbial infections of … 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. Hot water helps to relax tense muscles, and to increase blood circulation. For varicose veins specifically, she suggests herbs like horse chestnut and butcher’s broom. Capsaicin promotes blood... 2. You’ll get that blood moving right away, plus you’ll help maintain vascular health over the long term. How to Improve Blood Flow in Your Body? In a study in 4,628 people, those who consumed the most ginger — 2–4 grams per day — had the lowest risk of developing high blood pressure (39). While incorporating any of these foods into your diet may improve circulation, other lifestyle changes may have a larger impact. Good circulations can also prevent varicose veins, headaches, muscle cramps, and blood clots. Then get your blood flowing naturally. Another one to think about? Berries are especially healthy — they have antioxidant and anti-inflammatory qualities, which may have a positive impact on blood flow. Try doing some leg exercises to get the blood flowing again. Although there are ways you can improve blood circulation naturally, signs it’s time to see a doctor include painful varicosities, edema (aka swelling), leg pain while walking, and leg wounds. 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). Brain blood flow has been shown to increase during easy to moderate exercise . Before making any lifestyle changes to improve blood circulation naturally, it’s important to identify the underlying cause of sluggish flow. 1. Walking at least 30 minutes each day is recommended. To improve circulation, try the chair pose, mountain II pose, downward dog, triangle and yoga lunge. Capsaicin promotes blood flow to tissues by lowering blood pressure and stimulating the release of nitric oxide and other vasodilators — or compounds that help expand your blood vessels (6). Exercising is beneficial to your body in so many ways. CA Do Not Sell My Personal Information     Sitemap redirect. 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. What’s more, fish oil supplements are linked to reduced high blood pressure and improved blood flow in skeletal muscle during and after exercise. The best blood glucose meter helps to measure the glucose level in the blood. Learn more about the symptoms and causes of poor circulation. Dr. Brotman O’Neill says untreated vascular disease can come with serious side effects such as. But if circulation is off, problems can follow. “Eating flavonoid-rich foods like fruits, vegetables, and spices strengthens the integrity of the blood vessel walls and quells inflammation that can compromise the blood vessel lining,” Dr. Denniston says. Read our Privacy Policy and Terms and Conditions. Get yourself to the ER, stat. 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). Poor blood circulation can cause adverse health impacts later in life. All rights reserved. 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. Yoga, in general, helps improve circulation, but some poses are especially helpful. To increase blood flow to your entire body and to your penis, you can consider taking vitamins and supplements. What’s more, these spicy peppers are frequently included in pain-relieving creams because they can encourage blood flow to the affected area (8). But there are many ways to increase blood flow. Lack of exercises and mobility in day to day life can also be one of the reasons of poor blood circulation. Omega-3 fats also help inhibit the clumping of platelets in your blood, a process that can lead to blood clot formation (18). Mores specifically, try to eat anthocyanins, an antioxidant-rich group of flavonoids that help protect the lining of blood vessels. Research suggests that a compound found in turmeric called curcumin helps increase nitric oxide production, reduce oxidative stress and decrease inflammation. At the same time, poor blood circulation can be the sign of underlying health issues like diabetes, obesity and high blood pressure. 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). 6 Exercises to improve blood circulation. How to improve circulation 1. , DO, a double board-certified vascular surgeon at Vein Specialist Centers. “Exercise enables the venous valves to pump blood upward back towards the heart and keep circulation moving,” Dr. Denniston says. If a person is overweight,... 2. In a 30-day study in 23 men, taking 4.3 grams of onion extract daily significantly improved blood flow and artery dilation after meals (11). Blood thinners can work to lower your chances of having a heart…, There are many ways to improve your sexual performance. Then get your blood flowing naturally. Our website services, content, and products are for informational purposes only. Before making any lifestyle changes to improve blood circulation naturally, it’s important to identify the underlying cause of sluggish flow. Increased blood flow is one of turmeric’s many health benefits. This 15-Minute Core-Back Sweat Sesh Is All That You Need to Do Today, 10 Gifts for Your Workout Buddy That Go Beyond Just Another Pair of Leggings. Nitric oxide relaxes blood vessels and increases blood flow to muscle tissue. Smoke causes blood vessels to constrict, … What Is Qi Deficiency, and How Is It Treated? In fact, one study of women 60 and … In fact, both Ayurvedic and traditional Chinese medicine have utilized turmeric since ancient times to open blood vessels and improve blood circulation (22). Poor circulation is a common problem caused by a number of conditions. What’s more, research has observed that people following a traditional Chinese diet high in nitrate-rich vegetables like Chinese cabbage have lower blood pressure and a significantly decreased risk of heart disease than those who consume a typical Western diet (25). 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. This is because heat vasodilates your vessels (makes them open up more), which will allow for increased blood flow … The fastest way to improve blood circulation is (surprise!) 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). Turn your body so you can put your feet up, and scooch your bottom against the wall. Cayenne pepper gets its spicy flavor from a phytochemical called capsaicin. Tomatoes may help reduce the activity of angiotensin-converting enzyme (ACE), which causes blood vessels to constrict to control blood pressure (33). This doesn't mean you have to spend hours at the gym. Stretch. Even just taking a walk will help. Cayenne Pepper. Blood has a very high water content. 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. Maintaining optimal levels of nitric oxide in your body is essential for your overall health. It carries nutrients and oxygen to everything from your heart and brain to your muscles and skin. Leafy greens like spinach and collard greens are high in nitrates, which your body converts into nitric oxide, a potent vasodilator. A diet filled with plenty of color can help circulation, thanks to flavonoids—a group of phytonutrients responsible for giving plants their vivid colors. 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). Bringing on fast foods regularly trigger obesity obstructing the flow of blood. “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. Foot Circulation Ginger has been used for medical means for thousands of years, and it can also help to lower your blood pressure and improve 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. Pomegranates are juicy, sweet fruits that are particularly high in polyphenol antioxidants and nitrates, which are potent vasodilators. By cutting down platelet aggregation in your blood stream, wintergreen helps to improve circulation. Chronic inflammation can damage blood vessels and raise your blood pressure, which can cause circulatory issues. 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. Here are some other lifestyle modifications that can optimize blood flow: There are many natural ways to improve circulation, including choosing foods that stimulate blood flow. If you have a … 9 Ways For Men to Improve Sexual Performance. Eat these 15 heart-healthy foods to keep your heart in top condition. Platelets play an important role in your body’s ability to clot blood, however, they can also cause … Physical exercise will improve your circulation and make you feel better in general. 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). Here are the 14 best foods to optimize blood flow. “Cayenne helps stimulate blood flow and ginkgo biloba improves circulation by dilating blood vessels, allowing more blood to move through them,” Dr. Denniston says. Luckily, There Are Supplements to Help. Stopping smoking. to exercise. Starting a yoga routine will help increase blood flow throughout your body while also helping you to de-stress and reduce tension and anxiety. If you smoke then try to quit it for your good health. The fastest way to improve blood circulation is (surprise!) Get it daily. Regarding blood circulation improvement, walking gets the muscles to relax and contract and squeeze around the large veins in the legs. Get yourself to the ER, stat. Ginger, a staple in traditional medicine in India and China for thousands of years, can likewise lower blood pressure and improve circulation (37). Healthline Media does not provide medical advice, diagnosis, or treatment. A variety of things can affect blood circulation: blood vessel health, blood pressure, thyroid function, hydration, heart health, exercise, and blood viscosity. Chest pain? Fatty fish like salmon and mackerel are excellent sources of omega-3 fatty acids. This can ultimately boost blood pressure. The circulatory system, which controls blood flow function, has three main components: arteries, veins, and the lymphatic system. Routine to help beets improve blood flow increases vessels and increases blood flow to muscle.! 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