How to improve blood circulation? The full Guide (2021)

Are you always feeling cold? Do you often suffer from cold hands and feet? You’re definitely not alone and there are easy ways to solve it. When you understand how to improve blood circulation, you will be able to feel less cold, but improve your overall health situation.

Your body needs fats, proteins, sugars, minerals, and vitamins to keep functioning, that’s a fact. Not everyone knows that if these nutrients are not brought to the right place by your blood vessel system, you can get numerous complaints that endanger your health. Good blood circulation is an absolute must.

Read all about increasing oxygen levels in your blood in this post

Your circulation and heart health depend on many factors – our lifestyle habits as well as food and supplement intake play a role. Keeping your heart and circulation healthy is important to overall health. Staying fit and healthy is more than just protein and pumps in the gym, you also have to take care of your whole body. Read on for ways to take control of your heart health and improve circulation.

Diet for better circulation
Vitamins for better circulation
Minerals for better circulation
improve blood circulation

How to improve blood circulation by changing your Lifestyle habits

Doing Sports will improve your blood circulation

Cardio is named for its cardiovascular benefit – it is the most important factor in keeping your blood circulating. Healthy, well-trained individuals require more intensive exercise to increase heart rate enough for cardiovascular benefits. People who are not in optimal health or are even recovering from hospital surgery are encouraged to be active and move around often, even in bed, just to keep blood flowing through our bodies and to our muscles. (1 )

There are a huge number of cardiovascular exercises, from fast walking to high-intensity cycling, running or swimming. Even people who are unable to walk or lift much weight can improve upper body circulation through things like boxing moves or upper body cycling.

Cardio has been shown to help improve heart health and even prevent high blood pressure and high cholesterol. Aside from multiple benefits, it’s one of the ultimate actions how to improve blood circulation. Start now 😉

Improve your Blood Circulation with a healthy Diet

A healthy diet is absolutely key to heart health and good circulation. There are several things in the diet that you can focus on to optimize blood flow:

Avoid Too Much Fat:

Too much fat, especially saturated and trans fats, can lead to damage and clogging of the arteries. (2) Avoid high-fat animal foods and check labels for trans fats on processed foods. About 30% of the calories in your diet should come from fat, and only 10% of that should be saturated fat. It’s best to avoid trans fat completely. (2) In particular, choose omega-3 fatty acids, which are the heart fats found in foods such as nuts and fatty fish.

Avoid Too Much Salt: Sodium is part of table salt (sodium chloride) and is also added to many highly processed foods and snacks (canned foods, frozen meals, etc.). Over time, a high sodium diet can lead to high blood pressure

Focus on getting enough fiber: The fiber is a vegetable carbohydrate that has no calories because our digestive system cannot break it down. Dietary fiber sources to focus on include fruits, vegetables, and whole grains. Diets high in fiber have the potential to improve cholesterol. (2) These foods are also naturally low in fat and sodium.

  1. Hydration
    Staying well hydrated helps keep circulation at its best. When you’re dehydrated, your blood can become deoxygenated and your organs and tissues can’t get what they need to function. It’s best to drink mostly water and avoid soft drinks for optimal hydration
  2. Healthy weight
    Being overweight puts more pressure on your heart every time it pumps blood through your body. Overweight and obese people are more likely to develop heart problems. (2) Extra body fat can also make it more difficult to exercise and reap the benefits of exercise.
  3. Do not smoke
    Smoking has long been shown to be harmful to your heart and circulation. It can increase blood pressure, constrict blood vessels (making them smaller and more difficult for blood to flow), and lead to many chronic health problems. (3) Quitting smoking or never starting is the most important choice for you. blood circulation.

improve blood circulation

Take Vitamins for a better blood circulation

  1. Vitamin C
    Vitamin C is a powerful antioxidant and has been linked to heart health due to its ability to boost the immune system and fight cell damage. (4) Vitamin C is naturally found in many fruits and vegetables, increasing fiber’s positive impact on heart health is boosted. It has been shown to improve circulation with the potential for long-term improvements in cardiovascular function. (5)
  2. Niacin
    Niacin is a B vitamin available from many plant and animal food sources. It plays a role in the transfer of energy from the foods we eat to fuel our bodies. It is easily absorbed and excess intake is absorbed by red blood cells. (6) Niacin plays a role in heart health and has been shown to cause vasodilation, which is the opening of blood vessels. (6) A healthy diet therefore provides enough niacin to improve blood circulation.
  1. Vitamin K
    Vitamin K plays an important role in blood clotting thanks to the proteins that depend on it to function. Although required for healthy blood clotting, vitamin K is usually not a problem unless you are on medication to thin the blood or have a blood clotting disorder. (7) If you have any concerns, talk to your doctor before taking vitamin K. Vitamin K is most commonly found in leafy green vegetables, soy-based products, and some nuts. (7)

circulatory system

Minerals for better blood circulation

  1. Potassium
    Potassium is a common mineral in our body that works against sodium to balance blood volume and ensure the movement of molecules in and out of our cells. While high sodium intake has been associated with a negative impact on heart health, foods high in potassium can be beneficial due to their competition with sodium. (8) A wide variety of fruits, vegetables and dairy products are good sources of potassium and a deficiency (levels too low) is uncommon, except during periods of severe fluid loss (from stomach flu, etc.) (8)
  2. Calcium
    While you may already think that calcium is crucial to the health of your bones and teeth, it may come as a surprise that calcium is also helpful for heart and circulatory health. Regular dietary calcium intake can help lower cholesterol by affecting fat absorption and increasing excretion. (9) However, there is also speculation about calcium supplements and increasing the risk of cardiovascular disease. (9) Research into the implication of calcium and blood circulation should provide clarity here, but ingesting natural sources of calcium in your diet is still considered beneficial for blood flow.
  3. Iron
    Iron is the main mineral that affects the way our blood carries oxygen to our tissues and promotes muscle metabolism, growth and neurodevelopment. (9) Food sources of iron in our diet include both animal and plant foods, with better absorption of sources that come from meat. (10) Adequate levels of iron in the body allow the bloodstream to effectively transport oxygen to the tissues where we need it most (such as our muscles during exercise). (10) There are many possible reasons for low iron levels, but supplementation should only be on the recommendation of a doctor, as too much iron can be harmful. (10)

The blood flows through the veins and really has a transport function that includes:

Nutrients (fats, proteins, sugars, etc.)
Waste materials
Messenger substances (hormones)
Carbon dioxide
If the blood flow is not optimal in the body, you can imagine that the tissues do not receive enough nutrients and oxygen and in the meantime are also left with an excess of waste products and carbon dioxide.

You can recognize poor circulation by:

Cold hands and feet
A pale or gray face
Irregular heartbeat
Tingling in the limbs
Burning sensation in the hands and / or feet
Short of breath
Poor memory
Heavy legs
Little energy
If you answered yes to two or more points, then there is a good chance that your blood flow can improve. The circulation is very poor in a great many people in the west, because we actually tend to live in a sedentary way. The human body is built to move. During movement, body fluids, blood and lymph flow through the body, supplying all tissues with fresh blood. Your blood circulation has a number of auxiliary systems that ensure an optimal flow of the blood, such as the muscle pump, vein pump and the breathing pump. The auxiliary pump systems can only operate with sufficient movement.

Cardiovascular disease is the number one killer in the West, so keeping your arteries healthy is definitely important. Prevention is better than cure and preferably in a natural way. Fortunately, there is plenty we can do to boost circulation and reverse any damage. If you do not take your complaints seriously, permanent damage to tissues or organs can occur.

Sitting still for too long is very bad for your body and stimulants such as coffee and chocolate only further lock the veins. Premenstrual Syndrome (PMS) can also cause a lowered body temperature due to hormonal fluctuations. When your thyroid gland is not functioning sufficiently, you will notice this almost immediately from a low metabolic rate and an accompanying coldness.

If you regularly suffer from white hands and / or feet in cold times, you may also be dealing with Raynaud’s phenomenon. The veins are “locked” for a moment to protect themselves from the cold and then there is no longer any blood entering the underlying tissues. This is usually harmless, but annoying because you then also lose the feeling in the affected area. It is not entirely clear what the cause is and what the solution could be, even the regular doctors do not always have an answer.

You can use these tips to improve your circulation:

Walk for half an hour every day
Ground yourself with bare feet or an earthing mat or earthing sheet
Take short exercise breaks while working on the computer
Drink ginger tea
Add cayenne pepper as a seasoning
Eat garlic regularly
Take switch baths
Take vitamins B and C, ginkgo biloba, OPC, krill oil or magnesium
Take a hot shower regularly
Enter the sauna
Take a foot bath
Book a massage
Drink enough (hot) drinks, preferably herbal tea or water
Eat iodine-rich foods for the thyroid gland
Make sure your stove is on and that you are warmly dressed
Don’t sit with your legs crossed
Exercises such as Yoga or gymnastics
Have a plaid next to the sofa for chilly moments
Move to a tropical area such as Hawaii or the Bahamas
In general, women are more likely to suffer from cold hands and feet than men, presumably this has to do with the hormonal cycle. The most important thing to get rid of your coldness is that you do not sit still, but start moving.

Message to take home
There are many factors that influence the circulation in our body, but a combination of a healthy diet and lifestyle seems the best solution. Not harming your body from smoking and optimizing heart health through diet and exercise are great ways to improve your circulation. Most of the vitamins and minerals needed for optimal circulation are often found in foods that also make up a healthy diet.

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