How To Improve Blood Circulation – 25 Effective Home Remedies

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Optimal blood circulation, around the body, is necessary for healthy living. It is through blood circulation that oxygen and nutrients get to various parts of the body.

As such, a suboptimal blood circulation can hamper one’s life by affecting one’s brain, heart, liver, kidneys, and limb.

Common symptoms of poor blood circulation include; dry skin, dizziness, hair loss, numbness of limbs, tingling sensations around the limbs, irregular heartbeat, headaches, muscles cramps and pain in legs.

Furthermore, certain lifestyles and factors can contribute to poor blood circulation. These factors include; excessive alcohol consumption, smoking, excessive consumption of caffeine, obesity and sedentary lifestyles.

Additionally, certain conditions could hamper proper blood circulation. These conditions include; diabetes, hardened arteries, high cholesterol, food allergies, high blood pressure, and nerve disorders.

Here are tips and good practices, to consider, when trying to improve your blood circulation;

  • Consume less alcohol and caffeine.
  • Ensure you are hydrated all day.
  • Drop the bad habit of smoking.
  • Avoid standing or sitting in one place for long. Take breaks, stretch or change your posture.
  • Include the consumption of fruits and vegetables in your diet as they are rich in antioxidants.
  • Minimize the consumption of foods that are high in saturated fats.
  • You could consider alternative treatments such as hydrotherapy, acupuncture, and acupressure to improve your blood circulation.
  • Reduce the quantity of salt you consume.
  • Consume fruits rich in vitamin C to improve the lining of your artery.

Below are natural treatments and home remedies that could help improve your blood circulation;

1. Dress warmly when it’s cold outside.


This is because your extremities (i.e. hands and feet) will feel cold when blood is conducted away from them and towards your internal organs, and when your blood vessels contract. Thus, you’ll improve your circulation by wearing warm clothes such as sweaters and thicker pants, as well as all the accessories: scarves or neck-warmers, gloves or mittens, toques or laplanders, and thick boots.

2. Keep your legs elevated during your day.


Elevating your legs will not only improve blood circulation but would also help you relax as well. You can do this by lifting your legs for about twenty minutes at a time. Do this regularly during the day, whether you’re at work or at home. Once your legs are elevated, you can further improve your circulation by rotating your ankles, moving your toes about, and twisting your feet.

3. Coconut oil is a helpful remedy for various ailments -and poor blood circulation is no exception.


This is because of the healthy fats coconut oil contains, as well as the medium-chain triglycerides, which will help alleviate inflamed arteries since inflammation in the arteries has a negative effect on the circulation of blood. To improve your circulation, you can drink 2 to 3 tablespoons of coconut oil every day. You can also massage your hands and legs with warm oil; be sure to do this every day.
(https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3687594/)

4. Turmeric will help you improve blood circulation.


This herb, known for its distinct taste and yellow coloring, can improve blood circulation because of the curcumin it contains. This chemical causes plaque buildup in the arteries to shrink, and aids in preventing the formation of blood clots.

To improve blood circulation with turmeric, simply add a teaspoon of it to a glass of warm milk, along with a little bit of honey, and drink this concoction once or twice a day. You can also use it as an ingredient when cooking meats and vegetables. Alternatively, you can take turmeric supplements; in this case, be sure to consult your doctor beforehand.
(https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3136562/)

5. Don’t neglect nutritious seeds.


Many kinds of seeds —such as chia, flax, pine, soy, and pumpkin seeds— will help you with your circulatory problems because they’re high in nutrients such as minerals, proteins, and vitamins. You can either eat them raw or use them as a seasoning in your meals.
(https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3745769/)

6. “Super fruits” are packed with nutrients, so it’s not surprising they’ll help you improve blood circulation, too.


Therefore, you’ll want to consider eating citrus fruits like oranges (high in vitamin C, they constitute natural blood thinners, and will help you strengthen your veins and improve circulation); goji berries (high in fibre, they’ll improve the circulation of your blood); and watermelon (high in lycopene, which improves blood circulation). You can eat them in salads or as part of other meals.
(https://www.ncbi.nlm.nih.gov/pubmed/19364976)

7. Exercise often.


Exercise is one of the best ways of improving blood circulation. Exercise would get your heart pumping and your blood flowing as well as help strengthen your cardiovascular system. You can start a new activity to work on every week, such as dancing, jogging, weightlifting, or learning a new martial art. Taking regular walks, particularly if your work entails you sitting down for long periods of time, will also be effective.
(https://www.ncbi.nlm.nih.gov/pubmed/1608993)

8. Watermelon: More than just a summer fruit.


Watermelon is excellent for improving circulation because of the lycopene it contains. This lycopene pigment —which, interestingly enough, is the reason that watermelon develops its bright red hue— has been associated with preventing the development of plaque on your artery walls. This has the effect of improving blood flow throughout the body.
(https://www.ncbi.nlm.nih.gov/pubmed/20616787)

9. Dark chocolate is a delicious helper in the fight against bad circulation.


Cocoa will improve blood flow and circulation. In particular, scientific studies have shown that dark chocolate strengthens circulation in the legs. This is owing to the polyphenols that dark chocolate contains. These polyphenols improve blood circulation by widening the arteries. You will get the best results if you eat chocolate which contains 70 or more percent cacao.
(https://www.ncbi.nlm.nih.gov/pubmed/26026398)

10. Go get a massage.


Massages are effective for improving blood circulation because they help improve the way the lymph and blood interact throughout your body. Book an appointment with a masseuse, rather than relying on your partner or spouse.

A masseuse is a trained professional who knows the ins and outs of the massaging craft. During their sessions, they may use essential oils or virgin oils that help to further improve blood circulation. Such oils they could use include; almond oil, coconut oil, or olive oil.
(https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1071543/)

11. Drink a lot of water.


Drinking a lot of water would help hydrate your tissues and organs, which naturally will improve blood flow. Drinking water is also correlated with removing harmful toxins from the body. It’s much easier to get your daily intake of water if you always have a bottle of water with you, so fill up a bottle to take to work, to school, and to the gym.
(https://www.ncbi.nlm.nih.gov/pubmed/17352748)

12. Dress carefully to improve blood circulation.


As you can imagine, certain pieces of clothing -in particular, those which are tighter or which hug the body more closely- restrict blood flow, thereby constricting circulation. For this reason, you’ll want to wear loose, less fitted clothing. You can also consider wearing specialized compression clothing, such as compression socks; these target specific parts of the body so as to improve blood flow.

13. Olives and olive oil are ideal for cardiovascular health.


This is because of the monounsaturated oleic acid that olive oil contains, which contributes to strengthening the circulatory system. So don’t be afraid of using olive oil in your cooking or adding olives to salads.

14. Use techniques derived from hydrotherapy.


Hydrotherapy refers to any means of therapy involving water. Therefore, if you’d like to improve blood circulation, you can use water in multiple ways. For example, you can have special kinds of baths -steam baths, whirlpool baths, or hot baths- two or three times a week. You could also go to the sauna. All these techniques work, no matter what the temperature is.

Hot and warm water causes tensed muscles to relax and also improves the flow of oxygen throughout the veins. It causes blood flow to move toward the extremities, such as toes and fingertips. On the other hand, cold water helps conduct blood flow toward the internal organs, which, as a result, get more nutrients and oxygens from the veins. For best results, you can consider alternating between cold and hot water.
(https://www.ncbi.nlm.nih.gov/pubmed/20067360)

15. Garlic and onions are a great remedy.


This is because they contain organosulfur compounds; ingredients that take toxins out of your blood, as well as fight against infection. They’ll even protect you against stinging insects!
(https://www.ncbi.nlm.nih.gov/pubmed/14711458)

16. Rosemary oil is an effective remedy for improving blood circulation.


You can use rosemary oil to massage places where you have cramps and soreness. To do this, mix rosemary oil with a carrier oil, such as sweet almond oil or olive oil, with a ratio of twenty-five to thirty drops of rosemary oil for every two ounces of the carrier oil. You can also use other oils -such as clary sage or eucalyptus oil- in place of rosemary oil.

17. Green tea will help you improve blood circulation.


If you’re going to drink a beverage, opt for green tea, which has many health benefits because of the tannins and antioxidants that it contains.
(https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2748751/)

18. Almonds and walnuts are the way to go.


Almonds and walnuts contain many healthy nutrients, such as proteins, antioxidants, and plant oils. In addition to helping improve circulation, they will fight against circulatory diseases, because they prevent the development of inflammation and oxidative damage in the arteries. You can eat them raw for best results.
(https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3096234/)

19. Parsley is a great choice.


Parsley will stimulate the circulatory system. Parsley is also great for improving your digestion and contains more vitamin K than most herbs and vegetables. Parsley will also help detoxify your blood and your liver, and its antioxidants will help protect you against infection. However, please note that pregnant women should not be eating parsley.

20. Ginger is your ally.


When it comes to healing via natural remedies, ginger is generally an excellent choice, on account of all its healthy nutrients. In the case of blood circulation, it will stimulate and strengthen your circulatory system. Additionally, ginger fights against nausea, bacteria, and inflammation, and even improves digestion.
(https://www.ncbi.nlm.nih.gov/books/NBK92775/)

21. Reduce your intake of alcohol and caffeine.


Excessive consumption of alcohol and caffeine can cause your blood circulation to worsen with time. Excessive consumption of alcohol, for example, will cause your arteries to harden over time, which in turn has a negative effect on your blood’s circulation. Consumption of alcohol can also cause dehydration and hypertension (high blood pressure). Caffeine will also cause you to become dehydrated, particularly if you drink coffee every day.

22. Peanuts and almonds will help you improve your circulation.


This is because peanuts and almonds contain a lot of L-arginine; this is an amino acid which relaxes blood vessels, thereby increasing blood flow. Be sure not to cook these nuts, since cooking nuts make them lose nutrients, as well as making them more acidic. For best results, eat them without adding any flavoring.

23. Ginkgo biloba is another remedy for better blood circulation.


This herb, which is known for improving memory, has this effect because it will increase blood flow and circulation, especially around the brain. Ginkgo biloba will also fortify your blood cells and help blood move more efficiently throughout the body. For optimal results, eat ginkgo biloba with other blood circulation-friendly seasonings, such as cayenne pepper, garlic, and ginger.
(https://www.ncbi.nlm.nih.gov/pubmed/2383302)

24. Cayenne pepper will pepper up your blood circulation.


Cayenne pepper is an effective remedy for improving blood circulation because it contains capsaicin, which helps stimulate the flow of blood through veins and organs, as well as fortifies capillaries and arteries. It will even reduce symptoms of poor blood circulation, which include coldness in the feet and a tingling feeling in your legs.

You can use cayenne pepper by mixing half a tablespoon of the powder, along with 2 tablespoons of apple cider vinegar and one tablespoon of blackstrap molasses, into a cup of water. This concoction should be drunk twice a day for the best results. As with turmeric, you can also add the pepper to your food. Also know that, if you are pregnant or breastfeeding, you shouldn’t be consuming cayenne pepper.
(https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4477151/)

25. Quit Smoking.


Smoking is one of the biggest factors that can hamper your health in general and your blood circulation in particular. As such, smoking is a major risk factor for heart diseases causing severe damage to your heart and your circulatory system.
(https://www.ncbi.nlm.nih.gov/pubmed/9732157)

 

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