What Is Poor Blood Circulation?
The circulatory system, also known as the cardiovascular system, is responsible for the transport of blood, oxygen, and nutrients throughout your body. When the blood flow to specific parts of your body is reduced, you start experiencing symptoms of poor blood circulation. This condition is often a result of various health issues and factors. Some of the common causes are listed below.
What Causes Poor Blood Circulation?
Peripheral Artery Disease: Peripheral artery disease (PAD) is a circulatory condition that causes your arteries and blood vessels to narrow. It can lead to poor blood circulation in your legs. Blood Clots: Blood clots can block the flow of blood to different parts of your body partially or entirely. Though they can develop anywhere in the body, blood clots that form in the arms and legs can cause poor circulation problems. Varicose Veins: When your veins become large as a result of valve failure, it results in varicose veins. The damaged veins can’t transport blood as efficiently as the normal ones, thus leading to poor blood circulation. Diabetes: Diabetes can also cause poor blood circulation in certain areas of your body. This is usually due to diabetic neuropathy. Obesity: Those who are overweight or obese may also face poor circulation problems on standing or sitting for long hours.
The following are some common symptoms associated with the condition.
What Are The Signs And Symptoms of Poor Blood Circulation?
A tingling sensation Numbness A throbbing or stinging pain, especially in your limbs Muscle cramps
If you experience any unusual sensation that points toward poor blood circulation, you can improve your condition using natural ways. We have put together some of the best foods and other natural ways that can help improve blood circulation throughout your body.
Best Foods That Increase Blood Circulation In The Body
1. Blackberries
1 cup of blackberries Consume a small cup of blackberries daily. Regular consumption of blackberries is one of the best ways to improve blood circulation. These berries are a rich source of various nutrients that stimulate the formation of new blood cells and purify your blood (1).
2. Nuts
A small cup of almonds and walnuts Consume a small bowl of raw almonds and nuts on a daily basis. Among nuts, almonds and walnuts are your best bets for increasing blood circulation. Both are rich sources of antioxidants that enhance blood supply by dilating your blood vessels (2).
3. Garlic
Minced garlic cloves Garlic contains allicin, which has powerful antioxidant properties that purify your blood and enhance blood supply and circulation. It also possesses anti-inflammatory properties that can help reduce inflammation in your body (3).
4. Cayenne Pepper
Raw or powdered cayenne pepper Add fresh or powdered cayenne pepper to your favorite salads and dishes and consume daily. Cayenne pepper improves the functioning of the blood vessels and reinforces your arteries. This is mainly due to its stimulating medicinal properties (4).
5. Ginkgo Biloba
1 teaspoon of ginkgo biloba tea 1 cup of hot water Honey
Ginkgo biloba contains flavonoids and terpenoids that render it most of its medicinal properties. Flavonoids are potent antioxidants that protect your body, including your heart and blood vessels, from free radical damage. The terpenoids in ginkgo biloba are responsible for dilating the blood vessels and improving blood circulation (5).
6. Ginger
Minced ginger Consume freshly minced ginger daily by adding it to flavor your dishes and salads. Ginger not only treats digestion and nausea but is also a great option for improving blood circulation The antioxidant and anti-inflammatory properties of ginger purify your blood and protect your body from free radical damage (6), (7).
7. Watermelon
A bowl of cut watermelon Consume a bowl of cut watermelon daily. The lycopene in watermelons helps enhance blood circulation due to its antioxidant properties (8).
8. Citrus Fruits
Citrus fruits like oranges and grapefruits Consume a portion of citrus fruits like oranges, grapefruits, and limes on a daily basis. Citrus fruits are rich in vitamin C, an antioxidant. They also have strong anti-inflammatory properties that help reduce inflammation within the body. A combination of these properties helps in purifying your blood and enhancing circulation (9).
9. Oats
1 bowl of cooked oats Oats can work wonders in improving blood circulation throughout your body. They possess anti-inflammatory and antioxidant properties that help dilate your blood vessels and protect your body from free radical damage (10), (11).
10. Dark Chocolate
A small bar of dark chocolate Consume a small bar of dark chocolate daily. Dark chocolates are a rich source of cocoa, which contains flavonoids that have high antioxidant potential and enhance blood flow (12).
11. Avocados
A small bowl of cut avocados Avocados are rich sources of an amino acid called L-carnitine, which boosts metabolism, promotes fat loss, and increases blood circulation, especially in your brain (13), (14).
12. Salmon
1 portion of salmon Consume a portion of marinated and cooked salmon every few days. Salmon is a rich source of omega-3 fatty acids that possess anti-inflammatory properties and boost the antioxidant potential of your heart (15), (16). This helps enhance your cardiovascular health and increases blood circulation.
Other Natural Ways To Increase Blood Circulation In The Body
1. Essential Oils
a. Ginger Oil
12 drops of ginger oil 30 mL of any carrier oil (coconut or olive oil)
Do this 2 to 3 times a week. Ginger essential oil contains a compound called zingibain, which exhibits powerful antioxidant and anti-inflammatory properties that help reduce inflammation within and outside your body and fight free radical damage (17), (18). This ultimately results in improved blood circulation.
b. Eucalyptus Oil
12 drops of eucalyptus oil 30 mL of any carrier oil (coconut or olive oil)
Do this 2 to 3 times a week. Massaging is a great way to stimulate blood flow, and when essential oils are involved, the effects are multiplied. Eucalyptus oil contains eucalyptol that helps in dilating your blood vessels, thereby improving blood flow in your body (19).
2. Massage
A full body massage using any carrier oil is a great and widely accepted method to increase the circulation of blood throughout your body (20). Improved blood flow also promotes healing and wellness. You may opt for professional or therapeutic massage therapy for added benefits.
3. Exercises And Yoga
Certain exercises and yoga poses can also aid in improving your blood circulation. Given below are a few:
Exercises
a. Walking
Walking, being a cardiac exercise, can get blood pumping throughout your body. 20 to 30 minutes
b. Weight Training
Lifting weights not only helps in building muscles but also boosts blood flow and improves your cardiovascular health. 12 to 15
Yoga
a. Deep Breathing
As surprising as it sounds, a session of concentrated deep breathing can help increase your blood flow. When you breathe deeply, your muscles are relaxed. This, in turn, helps dilate the blood vessels, which helps improve blood circulation. 10
b. Tadasana (Mountain Pose)
How It Helps
The Mountain Pose improves blood circulation by increasing the elasticity of the blood vessels.
Duration
Hold this pose for 2 to 5 minutes.
c. Utkatasana (Chair Pose)
The Chair Pose helps to stretch your body and promotes blood flow to all organs. Hold this pose for 30 seconds to 2 minutes.
d. Viparita Karani (Legs Up The Wall Pose)
This is one of the best exercises to increase blood circulation as it promotes blood flow to the lower extremities of your body. Hold this pose for 5 to 15 minutes
4. Acupressure
Acupressure is a therapy that involves massaging certain acupoints on the foot. This is known to strengthen your immune system and improve blood circulation throughout your body (21).
5. Avoid Drinking Alcohol
Alcohol consumption can affect the natural circulation of blood. Therefore, you need to avoid drinking alcohol to make the other methods more effective.
6. Keep Yourself Well Hydrated
Drink enough water and keep yourself well hydrated to enhance the blood flow throughout your body. What happens if you stop the blood circulation in your hand or other body parts? When you cut off the blood supply to your hands or legs, they will go numb in a few minutes due to the absence of oxygen in the neurons. This will further result in the absence of any sensation, and your hands or legs may also turn blue. How long does it take to improve blood circulation? Poor blood circulation may lead to adverse health effects later in life. Hence, it is necessary to follow a healthy diet and exercise regularly to maintain proper blood circulation. What vitamins should I take to improve blood circulation? You may increase your intake of foods rich in vitamins B, C, and E like milk, eggs, cheese, poultry, citrus fruits, leafy vegetables, soy, and nuts to improve blood circulation. What pills help circulation? Pills like pentoxifylline may help increase circulation. It helps reduce the viscosity of the blood and increases blood flow (22). Does vitamin B12 help with circulation? Yes, vitamin B12 can help with circulation. Intake of vitamin B12 with folic acid has been found to increase coronary blood flow (23). Is magnesium good for circulation? Magnesium helps improve endothelial function, myocardial metabolism, and vascular issues. Therefore, the intake of magnesium may help improve circulation (24).
