How to Improve Blood Circulation.
Proper blood circulation in the body is important for optimum health
It is through blood circulation that nutrients, minerals and oxygen get transferred to different parts of the body
Also, proper circulation promotes cell growth and organ function.
Poor blood circulation can affect the entire body, including the brain, heart, liver, kidneys and the limbs
It can be a contributing factor in a variety of health problems.
Common symptoms of poor circulation are numbness or tingling sensations in certain body parts,
cold hands and feet, fatigue, dizziness, hair loss, dry skin, edema, headaches, muscle cramps, pain in the legs, and an irregular heartbeat
Many factors can contribute to poor blood circulation, such as a sedentary lifestyle, smoking,
excessive drinking, caffeine, poor eating habits and long hours sitting at work
It can also be due to medical conditions like pregnancy, diabetes, high cholesterol, thyroid disease,
obesity, high blood pressure, nerve disorders, anemia, narrowed or blocked blood vessels, and food allergies
You can improve the flow of blood throughout your body by making lifestyle changes
, eating a healthy diet and using home remedies
Those suffering from circulatory disorders must consult a doctor.
Here are the top 10 ways to improve blood circulation
1. Exercise. Exercise is the best way to promote good blood circulation.
There is no need to perform rigorous weight training exercises
In fact, simple and mild aerobic exercises are enough to improve blood flow.
Walk for a minimum of 30 minutes, at least 5 times a week
Enjoy swimming, jogging, biking, trekking and similar activities, a few times a week
Do simple foot and hand exercises for 15 minutes daily in the morning.
Note: Do not over-exert yourself with exercise, especially when your circulation is poor
2. Massage. Regular massage helps move blood through the congested areas.
Warm up some olive, coconut or almond oil. You can also add a few drops of rosemary oil
Using gentle yet firm strokes, massage the hands, legs, ankles and other body parts with the oil
Wait for some time, then take a warm bath. Enjoy massage a few times a week.
Note: When doing massage, keep the movements directed toward the heart to promote venous blood and lymph flow
3. Hydrotherapy. Hydrotherapy is another simple and effective way to improve blood circulation
It helps dilate the blood vessels and thus promoting blood flow.
Enjoy a hot bath, steam bath, whirlpool bath, or sauna a few times a week
4. Turmeric. Turmeric is a wonderful spice that can help improve blood circulation
Curcumin, the active ingredient in turmeric,
helps prevent blood platelets from forming clots and reduces plaque buildup in the arteries
According to a 2012 study published in the journal Nutrition Research,
curcumin supplements positively affect blood flow similar to exercise
Add 1 teaspoon of turmeric powder and a little honey to a glass of warm milk. Drink it 1 or 2 times daily
Take turmeric supplements, after consulting a doctor. Also, include turmeric in your cooking
5. Cayenne. Cayenne pepper contains capsaicin that helps stimulate the
proper flow of blood throughout the body and organs
It also strengthens the arteries and capillaries.
Plus, it helps reduce symptoms of poor blood circulation like pain, headaches, cold feet and tingling sensations in the legs
Mix ½ teaspoon of cayenne pepper powder,
2 tablespoon of organic apple cider vinegar and 1 tablespoon of blackstrap molasses in a cup of water
Drink this mixture twice daily. Also, include cayenne pepper in your cooking
or take a supplement after consulting your doctor
Note: Women who are pregnant or breastfeeding should avoid consuming cayenne pepper
6. Coconut Oil. Coconut oil is very beneficial for improving blood circulation.
It has healthy fats and contains medium-chain triglycerides that help relieve inflammation of the arteries
This in turn improves blood flow throughout the body.
Consume 2 to 3 tablespoons of extra-virgin coconut oil daily
You can also use warm coconut oil to massage your hands and legs daily.
7. Green Tea: Green tea is rich in antioxidants that help relax the arteries and improve circulation
It is associated with an increase in nitric oxide levels, a powerful vasodilator
It helps widen blood vessels, thus increasing blood flow.
Put a green tea bag in a cup of hot water for 5 minutes
Squeeze out the excess tea by pressing the tea bag against the cup with a spoon.
Remove the bag, add honey and drink it. Drink 2 to 3 cups of green tea daily.
8. Dark Chocolate. The cocoa in dark chocolate helps improve blood flow
Moreover, according to a 2014 study published in the Journal of the American Heart Association,
dark chocolate improves blood flow to the legs by affecting bio-chemicals that prompt arteries to widen
Eat a small piece of dark chocolate daily to improve circulation.
However, be sure to choose dark chocolate that is at least 70 percent cocoa
9. Ginger. Ginger is a common kitchen ingredient that can help improve blood circulation
It contains compounds like gingerols and zingerone
that have a warming effect on the body, resulting in good blood circulation
Regular consumption of ginger also prevents blood clots in the body
and reduces the risk of heart disease and atherosclerosis
Drink ginger tea 2 or 3 times a day. To make the tea, boil 1 tablespoon
of thinly sliced ginger in 2 cups of water for 10 minutes
Strain, add honey and drink it. You can also chew some fresh ginger slices daily or include
dry or fresh ginger in your cooking
Another option is to take ginger tablets after consulting your doctor.
10. Garlic
Garlic promotes blood circulation, lowers blood pressure and prevents blood platelet aggregation
It is effective in preventing plaque buildup in the arteries and reducing the risk of atherosclerosis
A study published in The Journal of Nutrition in 2006 found that garlic is good for cardiovascular health
Eat 2 to 3 raw garlic cloves daily on an empty stomach.
Also, include garlic in your daily cooking or take a supplement after consulting your doctor
Take regular breaks every couple of hours
Reduce your intake of caffeine and alcohol. If you smoke, it is important to quit
Avoid eating foods that are high in saturated fats. Limit your salt consumption.
Elevate your legs and hands to increase circulation in these body parts
Eat fruits rich in vitamin C as it helps keep the lining of the arteries strong.
Eat fresh fruits and leafy vegetables that have high levels of antioxidants in them
Drink plenty of water every day to hydrate the cells and encourage a regular supply of minerals
Consider taking omega-3 supplements after consulting your doctor.
Do dry-skin brushing to remove dead skin cells and improve circulation
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