10 WARNING SIGNS OF POOR BLOOD CIRCULATION and20 Science-Backed Natural Ways to Improve Blood Circulation BY HELEN NICHOLS ;
10 WARNING SIGNS OF POOR BLOOD CIRCULATION
It enables constant movement of blood through the body. It’s the blood that supplies the brain and the organs with the needed nutrients and oxygen. Circulation problems can affect the proper function of various systems within the body.
If they are not treated on time, they can seriously harm the heart, brain, kidneys and many other important organs.
Inadequate blood circulation can be a result of different reasons, but the most common ones are atherosclerosis and peripheral artery disease.
Other health problems can also cause poor blood circulation such as obesity, blood clots, diabetes or heart disease. Also, excess drinking, eating disorders, smoking and pregnancy can make you more susceptible to this condition.
When you notice some symptoms that indicate some problems with blood circulation, target the cause and start some treatment in the very moment. Make sure you consult a doctor because this is a serious condition that can cause stroke, heart attack and even death.
Here is a list of 10 warning signs of improper blood circulation:
1. NUMB HANDS AND FEET
Numbness in some points of the body, especially the extremities can be an indication of problems with the circulation.
Also, numbness can appear as a result of persistent pressure on the hands and feet, compression of the nerves, exposure to cold, lack of magnesium and lack of vitamin B12. It can also be a sign of diabetes, underactive thyroid and multiple sclerosis.
2. SWELLING OF LOWER EXTREMITIES
Swelling in your feet can be a result of high intake of salt, standing or sitting in one position for a long period of time, obesity, malnutrition, aging, pregnancy and premenstrual syndrome.
But if you experience swelling in the feet for a long period of time this can be a result of poor blood circulation.
Because of the lack of blood flow, the kidneys are unable to fulfill the process of keeping fluids in the blood vessels.
In this case, the fluid settles in the surrounding tissues and thus causes swelling. In some extreme cases, this condition can lead to leg ulcers.
When you experience such problem, raise your legs above the heart level. As soon as the circulation is improved, the swelling will stop. But, if the swelling is persistent, you must see a doctor.
3. PERSISTENT FATIGUE AND TIREDNESS
Fatigue can appear as a result of different medications and physical exertion, but if there is a persistent feeling of fatigue and tiredness then it may be related to poor blood circulation.
The improper blood circulation interferes with the normal functioning of the organs, even the muscles which do not have enough oxygen and necessary nutrients.
Along these symptoms, breathlessness, sore muscles and lack of stamina can appear.
Fatigue can also result from excessive intake of caffeine, alcohol, unhealthy eating habits, poor habits, depression, anxiety, stress and grief.
4. COOL HANDS AND FEET
Good circulation maintains a regulated body temperature. When there is some problem with the circulation, the body can’t have a normal body temperature, so the hands and feet are usually cold. This is because the blood can’t reach the furthest points in your body, such as the fingers and toes.
In this case, you can rub the affected point so that you encourage the blood flow.
Another reason that causes cold hands and feet is the underactive thyroid, peripheral neuropathy or Raynaud’s syndrome. If you experience this problem without any known reason, consult your doctor to find out the exact cause for it.
5. VARICOSE VEINS
Varicose veins on the legs can be a result of poor blood circulation because the improper flow builds pressure and the veins become twisted, swollen and visible.
Usually they appear on the lower extremities, causing itchiness, pain, restlessness, heaviness and burning sensations in the legs. Also, this is an important beauty concern for many people.
Other factors that can contribute to this condition are obesity, heredity, hormonal changes, constipation, use of control pills and a lot of standing on a daily basis.
If you face such problem, it is of crucial importance to wear compression stockings that will improve the blood flow. Make sure, you see your doctor regularly for a proper treatment.
6. WEAK IMMUNE SYSTEM AND SLOW HEALING
The improper circulation will influence the immune system because when not distributed on time, the vitamins and minerals that the body needs have to fight off infections. In this way, the ability of the body to fight bacteria is affected.
If you have weak immune system, you may be more susceptible to wounds, cuts and grazes that may be more difficult to heal.
To improve your blood circulation exercise more often. Walk at least 20 minutes a day, 5 times a week and you will feel much better.
7. ERECTILE DYSFUNCTION
If there is no a proper blood flow in the reproductive organs, this may lead to erectile dysfunction. Further on, this can cause problems to achieve or sustain erection. This condition can be connected to atherosclerosis. So, men who suffer from this problem should consult a doctor in order to evaluate the risk of cardiovascular disease.
8. SUDDEN HAIR LOSS
Hair loss is an evident indication that there is an improper distribution of blood in the body. When the scalp does not receive the needed nutrients in the right time and amount, the hair becomes dry, thin and starts falling down.
For this purpose, it is recommended to massage the scalp with some hair oil in order to prevent hair loss. In this way, you will improve the blood flow and the hair follicles. Make sure you see a doctor if some additional treatment is needed.
Brittle nails and dry skin can also be a consequence of improper circulation because if the lack of nutrients.
However, hair loss can occur due to stress, aging, genetic factors, hormonal imbalance, smoking, thyroid disorder, infections of the scalp, chronic illnesses or iron-deficiency.
9. TIGHTNESS OR HEAVINESS IN THE CHEST
If there is no an adequate blood flow, the heart won’t be able to function in the proper manner. The poor circulation in your heart can lead to tightness and heaviness in the chest.
This problem is medically known as angina or angina pectoris. The chest pain can also be an indication of atherosclerosis in the heart arteries.
Other reasons that can contribute to chest pain can include heartburn, muscle spasm, upper respiratory infection, indigestion and stomach ulcer.
As soon as you feel some chest pain, see a doctor to prevent some serious life-threatening problem.
10. SKIN DISCOLORING OR CYANOSIS
Cyanosis is a discoloration of skin as a result of low levels of blood oxygen or an improper blood circulation. So, the color can change from bright red to dark one, the skin around the eyes, lips and gums can be blue. Even the fingers and toes can get a bruised look.
When such discoloration appears on baby’s skin, it may be an indication of a congenital heart disease. In this case, it is of crucial importance to look for an immediate medical advice.
HOW TO IMPROVE CIRCULATION:
Do regular exercises on a daily basis.
Make sure you control stress because it can significantly affect circulation.
In a 1/2 cup of olive oil, add some drops of rosemary essential oil and massage your body. Focus on the extremities.
Practice contrast hydrotherapy, a treatment with cold and hot water in order to improve the circulation.
Keep in a straight position when sitting or walking because the body posture is important for a good circulation.
Change the coffee with some cup of green tea in order to provide an overall health to your body.
Prevent excess alcohol intake.
Stop smoking and avoid being exposed to secondhand smoke.
Enrich your diet with seeds, black and cayenne pepper, nuts, garlic, onion and ginger to stimulate the circulation.
out of your control (ecology) or not (lifestyle), there is a big chance that you will have to deal with this issue.
What you have to keep in mind is that you don’t have to panic, and with some easy lifestyle changes, you can improve your blood circulation considerably.
So before going to your doctor to ask for that new drug that is being advertised on TV, try these gies and see if they will help you.
20 Science-Backed Natural Ways to Improve Blood Circulation
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What is Blood Circulation
In
simplest terms, circulation is the constant movement of blood throughout the
body, which is made possible by pumping of the heart.
The
red blood cells are the specific cells that carry oxygen to all the body’s
organs.
The
continual flow of blood takes place through a series of tubes called blood
vessels.
Arteries
are the vessels that carry blood away from the heart, while veins carry the
blood back toward the heart.
Returning
the blood from extremities, such as feet and legs, can be hard work because the
blood must be pushed uphill.
Circulation
is an important part of our health for several reasons.
The
oxygen from the air we breathe is carried through the blood from the lungs to
all other parts of our body.
Through
circulation, waste is taken through the blood to areas of the body where it can
be broken down.
Our
circulation also carries a variety of nutrients and minerals through our body
to promote cell growth and healthy organ function.
Health Conditions Caused by
Poor Circulation
Several
health conditions can be caused by poor circulation.
Dark
circles under the eyes as well as general eye problems can result from
circulation that isn’t as good as it should be.
Varicose
veins and leg cramps can occur, and inadequate circulation can sometimes cause
deep vein thrombosis (DVT).
Some
of the more serious health conditions associated with poor circulation include
cardiovascular disease and blood clots.
Blood
flow to the brain that is impaired can cause a stroke.
Plaque
buildup in the walls of the arteries can also restrict blood flow to the brain
and other areas of the body.
Even
memory loss is associated with circulation problems.
Headaches
and dizzy spells can result from poor circulation to the brain.
If
you are increasingly finding that you are slow to respond mentally, this
condition may also be caused by poor blood circulation.
What Affects Blood Circulation
Many
factors can affect our blood circulation.
Peripheral
artery disease (PAD) is a condition that can affect our circulatory system and
lead to a variety of serious health conditions, including narrowing of the
blood vessels.
This
kind of reduced blood flow can cause tingling, numbness, and even nerve and
tissue damage over time.
Sometimes
blood flow can become restricted in certain areas of the body.
Nerve
disorders, thyroid disease, diabetes, and anemia are all medical conditions
that can affect your circulation, and even pregnancy may also affect it.
Besides
disease and medical conditions, an unhealthy lifestyle can contribute to poor
blood circulation, for example, smoking, drinking excessively or drinking too
much caffeine, and sitting for long periods of time at work can have a negative
impact on your circulatory system.
How to Spot Poor Circulation
Poor
circulation means that oxygen being carried throughout the blood isn’t being
transported effectively to all areas of the body.
WebMD states that several signs and
symptoms indicate poor circulation, such as having less energy and feeling
tired or experiencing numb, tingling, or cold feet and hands.
Cramps
and aches in the legs could be other symptoms.
A
weak circulatory system can also manifest itself with leg ulcers, discolored
skin, and leg swelling.
You
may also experience pain in your calves, and if you have sores, cuts, or
scratches that seem to take an unusual amount of time to heal, this could also
be a sign of poor circulation.
Hypertension
and high blood pressure are other symptoms of poor circulation, and you may
even lose your appetite.
The
liver sends hunger signals to the brain when it doesn’t receive the proper
amount of blood flow.
Finally,
men with weak circulation may experience symptoms of erectile dysfunction.
20 Ways to Improve Blood
Circulation
Improving
blood circulation doesn’t have to be difficult, and almost everyone can do it.
Improving
your circulatory system normally involves a combination of adding certain foods
and activities into your daily diet and routine while at the same time
eliminating other foods and activities.
Sometimes
just cutting back and enjoying certain things in moderation will help improve
circulation.
The
important thing to remember is that it isn’t always necessary to take
prescription drugs to improve your health.
You
can do it naturally.
Eat Super Fruits
According Revitive, eating several
different types of fruits can improve circulation.
These
include oranges and other fruits that are high in vitamin C.
These
types of citrus fruits are not only natural blood thinners but can also
strengthen capillary walls.
Goji
berries, which can look like raisins, can also help improve blood circulation
because of their high fiber content.
Watermelon
is another super fruit that can help as well.
Watermelon is high
in lycopene, which has been linked to improved circulation.
Wear Proper Clothing
Certain
types of clothing are recommended to improve circulation.
Compression
socks are said to help with good circulation by targeting arch and ankle areas.
While
wearing the right clothing may help with circulation, other types can hinder
it.
Most
doctors warn not to wear extra tight clothing for long periods of time.
Skinny
jeans and other extremely tight pants can hinder circulation.
Wearing
either loose or appropriate clothing can help keep circulation flowing as it
should.
Stay Warm in the Winter
During
colder weather, our extremities, particularly toes and fingers, often get cold.
This
often happens because the cold can cause the vessels carrying our blood to
contract.
Cold
hands and feet are not necessarily a sign that you may be suffering from a
medical condition, but in some cases it could be a symptom.
It
could be a sign that the arteries in the legs are starting to harden.
Making
an effort to stay warmer during the winter months can help improve blood
circulation.
Several
things can help keep you warm during the colder months, including wearing
layers of loose fitting clothing.
It’s
also recommended to keep moving.
If
you’re sitting at a desk for prolonged periods of time, stand up and walk
around even if it’s only for a few seconds.
Get Enough Exercise
According
to many scientific studies, exercise is a great way to
improve circulation.
Almost
any type of activity that gets your blood pumping will be good.
If
you haven’t exercised in a long time, start out slowly.
Even
something as simple as walking for twenty minutes can improve blood flow.
See
your doctor to make sure you’re working out in a way that is healthy.
You
can build up the intensity over time and move on to more strenuous activities,
such as running, biking, swimming, or another type of sport.
Be
sure to include stretching in whatever fitness routine you choose.
Quit Smoking
If
you don’t smoke, don’t start.
If
you already smoke, it’s ideal for overall good health to quit as soon as
possible.
According
to many studies, smoking can harm the ability of your
blood to circulate properly.
Smoking
can increase the pressure that the flowing blood puts on the walls of the
arteries, which can ultimately raise blood pressure.
Smoking
also contributes to narrowing of the blood vessels, which keeps the blood from
flowing as easily as it should.
Another
way smoking can harm circulation is by making the blood stickier.
The
effects of smoking can also include reduced blood flow to toes and fingers.
Overall,
smoking can reduce blood flow in all your extremities.
Get a Massage
A
good massage can stimulate blood flow in a way that is similar to exercise.
A
study performed by Dr. Nina C. Franklin and her team shows
that massage improves peripheral vascular function after exertion.
When
you’re getting a massage the movement should be directed toward the heart.
This
will promote venous blood and lymph flow.
The
movement used should be firm but also gentle.
Different
types of oils can also be used during the massage.
Some
recommended oils include coconut, olive, and almond. For most people, it’s
healthy to enjoy a good massage a few times a week.
Elevate Your Legs
Doing
so is not only a good way to directly improve circulation but may also help you
relax.
It
immediately feels good as soon as we elevate our legs because it takes the
pressure off the veins in the legs.
Lifting
your legs will empty the veins and relieve the stress from the vessels in that
area of the body.
Legs
normally should be elevated above the heart level to promote vein drainage and
improve circulation.
This
may also help eliminate swelling in the legs, which should be elevated for
about twenty minutes.
Do
this periodically throughout the day.
It’s
also a good idea to rotate your feet and wiggle your toes while your legs are
elevated to help with circulation.
Drink Plenty of Water
Our
organs need to stay hydrated to function at their highest levels.
According
to Dr. David Katz, water makes up a large part of
our blood volume.
Water
can also be helpful in flushing toxins out of our system.
It
is recommended to drink approximately eight glasses of
water each day.
You
can also add something healthy, such as a wedge of lemon or a slice of
cucumber, for flavor.
You
shouldn’t chug the water all at once.
It’s
better to drink or sip slowly throughout the day.
Eat Nuts
Eating
a variety of healthy nuts is a good way to keep your blood circulating at
optimal levels.
A study by Dr. Emilio Ros reports that
such nuts as walnuts and raw almonds will help with blood flow.
Several
types of nuts are high in vitamins A, B, C, and E and also high in magnesium
and iron.
Each
of these nutrients can contribute to better blood circulation.
It’s
recommended to eat nuts raw if at all possible.
Once
they are cooked, nuts tend to become more acidic.
Reduce Caffeine in Your Diet
While some research has indicated that moderate
amounts of coffee may improve cardiovascular health, it’s not necessarily true
for all types of drinks that have caffeine.
Caffeine
can have a dehydrating effect on our bodies.
Since
staying hydrated can improve blood circulation, this is one reason why it’s
important to watch our caffeine consumption.
Some
studies have found that caffeine may reduce cerebral blood flow.
Sugary
drinks are generally not good for our overall health.
It
makes even more sense to avoid drinks that are both sugary and caffeinated when
trying to improve circulation.
Use Herbs
Research shows that such herbs as cayenne
and ginkgo biloba can aid in healthy circulation.
Cayenne
can stimulate the heart and strengthen capillaries and arteries.
It
can even be used externally in creams and infused oils.
Ginkgo
biloba is most famous for its reported ability to help with memory because of
increased and improved blood circulation.
This
herb is supposed to help blood flow through the brain.
Even
though these herbs are known to help with circulation, it’s recommended to use
a combination of herbs to get the best results, for example, ginkgo biloba,
cayenne, garlic, and ginger.
Green Tea
Green
tea, which is rich in antioxidants, provides many health benefits, including improved blood circulation.
Drinking
this type of tea is known to help widen the blood vessels in the body, which
can ultimately increase blood flow.
To
get the most benefits from drinking green tea, several steps are recommended.
Start
by putting the green tea bag in a cup of hot water for about five minutes.
Then
squeeze out any extra tea by pushing the tea bag against the side of the cup.
After
removing the tea bag, you can add a bit of honey to sweeten the tea.
It
is recommended to drink two to three cups of green tea each day.
Dark Chocolate
Dark
chocolate contains cocoa, which is known to improve blood flow.
Studies
have shown that dark chocolate can improve blood flow to the
legs.
This
is done by affecting chemicals that help arteries to widen.
Flavanols
in dark chocolate can stimulate the lining in our arteries.
This
stimulation can produce nitric oxide (NO), which can then send signals to the
arteries to relax.
This
can lower resistance to blood flow.
It
can also lower blood pressure.
It’s
important to choose a type of dark chocolate that is at least 70 percent cocoa.
Limit Salt Consumption
Most
people know that too much salt is not good for our overall health.
Eating
too much salt can raise blood pressure and cause bloating.
Studies
have shown that too much salt can also have a negative impact
on our circulation.
High
salt intake can harden the arteries, which can affect blood circulation.
Sometimes
just not adding extra salt to your food is not enough.
Many
foods have a high level of sodium.
Such
processed foods as ketchup, canned soups, lunch meat, and frozen pizza, have a
very high salt content.
Not
only putting down the salt shaker but also limiting foods that are already high
in salt is necessary to improve blood circulation.
Use Hydrotherapy
Use
hot water, either in a shower or a bath, to help improve your body’s
circulation.
Warm
water can help ease tense muscles, and the improved circulation will help
oxygen flow throughout your body.
Hydrotherapy can help dilate the blood vessels,
which will improve circulation.
Both
hot and cold showers can also help.
When
the body is subjected to cold water, blood flow is directed toward the internal
organs.
Hot
water will cause blood flow to be directed back out toward the extremities.
Alternating
between hot and cold while in the shower will cause the blood to flow back and
forth accordingly, which will increase overall blood flow and more easily move
nutrients through the body.
Manage Stress
Over
time high levels of stress can have a negative impact on several aspects of our
health, including circulation.
Many
activities can help an individual feel calm and relieve stress.
Laughing
will not only help reduce stress but also help with circulation.
Laughing
can stimulate circulation and promote muscle relaxation.
When
you’re experiencing high levels of stress, your body goes into the fight or
flight mode.
According
to a study, this in turn causes the central nervous system to limit
blood flow in the body.
Reduce Alcohol Consumption
A
moderate amount of alcohol can be healthy for many individuals.
What
would be considered moderate would vary for each individual but would normally
be no more than two standard drinks.
Drinking
in excess can lead to hardening of the arteries, which hinders healthy blood
flow.
This
can be especially true with binge drinking and can even affect otherwise young,
healthy adults.
Excessive
alcohol use can also raise blood pressure and cause
dehydration.
Rebounding Therapies
Various
research shows that rebounding
therapies can help improve blood circulation.
Rebounding
therapy includes such activities as jumping on a trampoline.
This
type of movement will obviously get your blood flowing.
More
specifically, when jumping on a trampoline, the force of gravity will help push
your blood upward toward your heart, which will reduce pressure on the veins in
your legs.
It’s
recommended to do rebounding five days a week for about thirty minutes at a
time.
Dry Skin Brushing
Dry
brushing involves vigorously brushing the skin with a dry brush.
This
can remove dead skin cells and improve overall circulation.
Stimulating
your skin externally will increase blood flow to the skin and promote
elimination of metabolic waste.
Start
at your feet and work your way up your legs toward your heart.
Use
circular motions while brushing.
Make
sure to use a brush with bristles that are made from natural materials.
Manual Lymph Drainage Therapy
This
type of massage therapy can help unclog swollen lymph nodes and improve
circulation.
Studies show that increased lymph flow
can assist in distributing immune cells throughout the body as well as removing
toxins.
This
type of therapy may also reduce stress, which helps improve overall
circulation.
The
lymph system runs parallel to the blood vessels and doesn’t have a pump, such
as the heart, to keep fluids moving freely.
Since
systems in the body are interrelated and work together to ensure overall good
health, a healthy lymph system will improve blood circulation.
Conclusion
There
is a considerable chance that at some point of your life, you will experience
issues with blood circulation.
Due
to various factors that are out of your control (ecology) or not
(lifestyle), there is a big chance that you will have to deal with this issue.
What
you have to keep in mind is that you don’t have to panic, and with some easy
lifestyle changes, you can improve your blood circulation considerably.
So
before going to your doctor to ask for that new drug that is being advertised
on TV, try these strategies and see if they will help you.
more informations -
16 Easy Natural Remedies That Improve Blood Circulation
by Janice Taylor
16 Easy Natural Remedies That Improve Blood Circulation
Now that you’ve read up on the warning signs and all – or at least most – of them seem to apply to you. You have poor circulation. The first thing you’ll probably (definitely) want to do is make an appointment to go see your doctor and make certain that there isn’t a more serious condition which needs to be addressed. Once you’ve done that, try out these 16 easy natural remedies which improve blood circulation and get started on the path to a healthy heart!
1. Don’t Panic!
What we mean is, “Relax.” Stress is terrible for your heart and it can throw your circulatory system out of balance faster than you might think. Take some time out of your busy schedule to unwind. Soak in a warm bath, meditate, do some Yoga, or just sit in a dimly-lit room and breathe. Surround yourself with things that are pleasing to all of your senses such as plants, paintings, sculptures, relaxing music or a white noise generator, aromatherapy oils, flowers, and a soft rug or pillow.
2. Buy Some New Shoes
The right pair of shoes can seriously help to reduce the impact that each step you take sends coursing up your spine and through your body. At whichever store you choose to shop in, try to find a knowledgeable associate there who can help you out. Tell him or her about your day-to-day activities so they can help you find the perfect pair.
These Reflexology Massage Sandals work by massaging the soles of your feet as you move helping to improve circulation.
3. Get Up & Get Moving
Your circulatory system relies heavily on the movement of your body to function properly. If you lead a sedentary lifestyle, there’s no time like the present to get up and get moving. Even if all you do is go for a 30 minute walk each day, regular daily exercise is one of the biggest and most important steps that you can take to improve your blood circulation. Alternately, try swimming for a great low-impact activity that will really get your blood pumping!
4. Massage With Rosemary Oil
Rosemary OilTense, cramped muscles can easily pinch off blood flow, leading to symptoms of poor circulation like numbness or cold hands and feet. If you frequently experience muscle soreness – especially in the back or shoulders, get someone to massage these cramped areas with rosemary essential oil mixed in a carrier such as sweet almond or olive oil at a ratio of 25 – 30 drops per 2 ounces, respectively. If you don’t have access to rosemary oil, you can purchase it here. Alternately, try 10 drops of eucalyptus oil, 20 drops of clary sage, and 2 ounces of carrier oil; or you can also use 25 – 30 drops of lavender essential oil in 2 ounces of your chosen carrier.
Want to explore the fascinating world of mixing essential oils for aromatherapy and massage? Be sure to read: How To Make Your Own All-Natural Massage Oils + 9 Recipes To Get Started!
5. Perfect Your Posture
For many people, working long hours either standing in one place or sitting in front of a computer all day can wreak havoc on your posture. Unfortunately, bad spinal alignment is a primary ingredient in the recipe for poor circulation. Follow these steps to get your spine into the right position and help your blood flow more freely:
– Sit up straight with your feet flat on the floor and your hands resting on the tops of your thighs.
– Engage the core muscles in your abdomen, essentially “sucking in” your stomach.
– Take a deep breath, but don’t let your stomach extend. Instead, allow the air to lift your ribs, pushing your shoulders back and your chest outward. Repeat this a few times.
– With your shoulders slightly back and looking straight ahead, imagine there is a helium balloon attached to the top of your head, pulling it toward the ceiling.
Once you’ve finished all of these steps, you should feel a good stretch through you back and limbs. Of course, training your body to hold the correct posture won’t happen after the first time you do this. You’ll probably have to remind yourself for a couple of weeks before it becomes automatic.
A great option is to invest in a Ball Chair to replace your office chair. With this chair you constantly have to engage your core to improve your posture and circulation. This is the most popular and best reviewed Ball Chair on the market.
If at any time during this routine you feel sharp or hot pain in your back, you should stop immediately and consult with a medical professional as these symptoms may indicate a more serious problem.
6. Avoid Alcohols
While studies have shown that having a couple of drinks each day may actually be good for you, over consumption of alcohol can lead to a whole host of health problems, including heart disease. If your goal is to improve your circulation, you’ll want to limit your alcohol intake to 1 – 2 servings per day and when you do drink, reach for healthier choices like red wine which contains antioxidants and is known to improve cholesterol. Also, try to avoid sugar alcohols (maltitol, sorbitol, etc) as most of these “calorie-free” sweeteners have an adverse effect on digestion which can in turn negatively impact circulation.
7. Cut Out Stimulants
As an avid coffee drinker, I won’t tell you to give them all up. However, stimulants of all shapes and sizes (coffee, tea, energy drinks / shots, cigarettes, diet pills, etc) have an immediate effect on your blood. If you use them too often and in too large of quantities, poor circulation will be an early warning sign that you are on the road to bigger and more serious problems. To improve your circulation and your overall health, work on reducing your stimulant intake until you get it down to around 2 – 3 cups of coffee or tea per day (they’re both good for you!) Cut out the rest entirely.
8. Switch To Green Tea
Matcha TeaIf reducing your stimulant intake has you feeling down in the dumps, start drinking green tea instead. This amazingly healthy tea is a wonderful pick-me-up that won’t adversely affect your blood circulation. Read more about the health benefits of green tea in this great article: 10 Reasons You Should Start Using Matcha Green Tea!
9. Spice It Up
Cayenne pepper is one of the best spices for improving circulation, but it doesn’t stop there. This hot little number also boosts metabolism, helps your body to digest foods more efficiently, clears your sinuses, and adds pizazz to your food with its pretty red color.
What’s not to love?
10. Remember Your Roots
Ginger, onions, and garlic are three items that you’ll definitely want to add to your grocery list – not only they stimulate and improve the health of the circulatory system – but also because they’re just good for you. Fresh ginger root is anti-inflammatory, antimicrobial, improves digestion, and can soothe all forms of nausea. Garlic and onions contain organosulfur compounds which help the body to fight off infection, eliminate toxins from the liver and blood, and can even keep biting insects away.
11. Build the Perfect Salad
The list of veggies which improve heart health and circulatory function is long indeed. As a general rule, you want to pick those which are highest in vitamins, minerals, and antioxidants. Here are a few that you can combine to build the perfect circulation-stimulating salad:
– Dark Leafy Greens (kale, mustard, spinach, watercress, arugula, etc) are packed with vitamins C and K, iron, and fiber.
– Sweet Bell Peppers (red, orange, yellow) have the highest concentration of vitamin C of any fruit or vegetable.
– Celery and Cucumber are excellent sources of both fiber and water which makes them great for cleansing the body and the blood.
– Onions, as previously mentioned, help to cleanse the blood and stimulate circulation.
– Olives / Olive Oil contain monounsaturated oleic acid which has a positive effect on cardiovascular health.
(Skip the croutons. Move on to #’s 12 and 13 if you’ve gotta have that crunchy topping!)
12. Go a Little Nuts
Walnuts and almonds contain high levels of antioxidants, healthy plant oils, and energy-boosting protein. They can help to improve circulation and ward off more serious forms of circulatory disease by reducing inflammation and oxidative damage in the arteries. Enjoy them raw to claim maximum health benefits per calorie (which are also found in abundance in nuts!)
13. Sprinkle On Some Seeds
Chia SeedsPumpkin, flax, chia, soy, and pine are all high in fiber as well as protein, vitamins, and minerals. Sprinkle them onto your perfect salad or add them to other foods to improve your circulation and take advantage of their many other health benefits as well.
If you have yet to try Chia seeds (not just for ceramic turtles anymore) they are my personal favorite from this group. Read more about them here: 10 Emphatic Reasons Why You Should Add Chia Seeds to Your Diet Today. You won’t believe how much nutrition is packed into these tiny little seeds!
14. Just Add Water
Every system in your body needs water to run smoothly. For this reason alone, “Stay Hydrated” is probably the most important piece of natural health advice in existence – even more so than “Get Regular Exercise!” If you want to improve your circulation, use this hydration calculator on About.com to find out how much water you need to be drinking every day and do your best to stick to that number.
If you need a little help getting the requisite number of ounces per day, get some good quality resealable containers like these BPA-free stainless steel canisters, fill them up before you go to bed at night, and work on them all throughout the day. This way you can track your water consumption and make adjustments as needed.
15. Eat the Garnish
The next time you order a meal at a restaurant, don’t toss the parsley! That pretty verdant garnish is actually one of the world’s healthiest herbs. Not only does parsley stimulate the circulatory system, it’s also great for digestion which is why it ended up on the plate to begin with (not necessarily at that particular restaurant, but a long time ago in a kitchen far, far away….) Parsley boasts one of the richest concentrations of vitamin K of any herb or veggie, provides antioxidant protection, and is one of the best foods for detoxification of the liver and blood.
So go ahead. Eat the garnish. After all, it is the healthiest thing on the plate!
(Pregnant women should avoid parsley as it is also an emmenagogue!)
16. Clear The Way!
Once you’ve taken steps targeted at improving your blood flow, you’ll also want to focus your attention on the big picture. One circulatory problem is often linked to another and there is a fair chance that arterial build-up could be adding to the problem. Check out these 9 Clever Ways to Naturally Clear Arteries as well as 21 Foods That Naturally Unclog Arteries to pick up 30 more invaluable tips for a happy, healthy heart!
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16 Easy Natural Remedies That Improve Blood Circulation
by Janice Taylor
16 Easy Natural Remedies That Improve Blood Circulation
Now that you’ve read up on the warning signs and all – or at least most – of them seem to apply to you. You have poor circulation. The first thing you’ll probably (definitely) want to do is make an appointment to go see your doctor and make certain that there isn’t a more serious condition which needs to be addressed. Once you’ve done that, try out these 16 easy natural remedies which improve blood circulation and get started on the path to a healthy heart!
1. Don’t Panic!
What we mean is, “Relax.” Stress is terrible for your heart and it can throw your circulatory system out of balance faster than you might think. Take some time out of your busy schedule to unwind. Soak in a warm bath, meditate, do some Yoga, or just sit in a dimly-lit room and breathe. Surround yourself with things that are pleasing to all of your senses such as plants, paintings, sculptures, relaxing music or a white noise generator, aromatherapy oils, flowers, and a soft rug or pillow.
2. Buy Some New Shoes
The right pair of shoes can seriously help to reduce the impact that each step you take sends coursing up your spine and through your body. At whichever store you choose to shop in, try to find a knowledgeable associate there who can help you out. Tell him or her about your day-to-day activities so they can help you find the perfect pair.
These Reflexology Massage Sandals work by massaging the soles of your feet as you move helping to improve circulation.
3. Get Up & Get Moving
Your circulatory system relies heavily on the movement of your body to function properly. If you lead a sedentary lifestyle, there’s no time like the present to get up and get moving. Even if all you do is go for a 30 minute walk each day, regular daily exercise is one of the biggest and most important steps that you can take to improve your blood circulation. Alternately, try swimming for a great low-impact activity that will really get your blood pumping!
4. Massage With Rosemary Oil
Rosemary OilTense, cramped muscles can easily pinch off blood flow, leading to symptoms of poor circulation like numbness or cold hands and feet. If you frequently experience muscle soreness – especially in the back or shoulders, get someone to massage these cramped areas with rosemary essential oil mixed in a carrier such as sweet almond or olive oil at a ratio of 25 – 30 drops per 2 ounces, respectively. If you don’t have access to rosemary oil, you can purchase it here. Alternately, try 10 drops of eucalyptus oil, 20 drops of clary sage, and 2 ounces of carrier oil; or you can also use 25 – 30 drops of lavender essential oil in 2 ounces of your chosen carrier.
Want to explore the fascinating world of mixing essential oils for aromatherapy and massage? Be sure to read: How To Make Your Own All-Natural Massage Oils + 9 Recipes To Get Started!
5. Perfect Your Posture
For many people, working long hours either standing in one place or sitting in front of a computer all day can wreak havoc on your posture. Unfortunately, bad spinal alignment is a primary ingredient in the recipe for poor circulation. Follow these steps to get your spine into the right position and help your blood flow more freely:
– Sit up straight with your feet flat on the floor and your hands resting on the tops of your thighs.
– Engage the core muscles in your abdomen, essentially “sucking in” your stomach.
– Take a deep breath, but don’t let your stomach extend. Instead, allow the air to lift your ribs, pushing your shoulders back and your chest outward. Repeat this a few times.
– With your shoulders slightly back and looking straight ahead, imagine there is a helium balloon attached to the top of your head, pulling it toward the ceiling.
Once you’ve finished all of these steps, you should feel a good stretch through you back and limbs. Of course, training your body to hold the correct posture won’t happen after the first time you do this. You’ll probably have to remind yourself for a couple of weeks before it becomes automatic.
A great option is to invest in a Ball Chair to replace your office chair. With this chair you constantly have to engage your core to improve your posture and circulation. This is the most popular and best reviewed Ball Chair on the market.
If at any time during this routine you feel sharp or hot pain in your back, you should stop immediately and consult with a medical professional as these symptoms may indicate a more serious problem.
6. Avoid Alcohols
While studies have shown that having a couple of drinks each day may actually be good for you, over consumption of alcohol can lead to a whole host of health problems, including heart disease. If your goal is to improve your circulation, you’ll want to limit your alcohol intake to 1 – 2 servings per day and when you do drink, reach for healthier choices like red wine which contains antioxidants and is known to improve cholesterol. Also, try to avoid sugar alcohols (maltitol, sorbitol, etc) as most of these “calorie-free” sweeteners have an adverse effect on digestion which can in turn negatively impact circulation.
7. Cut Out Stimulants
As an avid coffee drinker, I won’t tell you to give them all up. However, stimulants of all shapes and sizes (coffee, tea, energy drinks / shots, cigarettes, diet pills, etc) have an immediate effect on your blood. If you use them too often and in too large of quantities, poor circulation will be an early warning sign that you are on the road to bigger and more serious problems. To improve your circulation and your overall health, work on reducing your stimulant intake until you get it down to around 2 – 3 cups of coffee or tea per day (they’re both good for you!) Cut out the rest entirely.
8. Switch To Green Tea
Matcha TeaIf reducing your stimulant intake has you feeling down in the dumps, start drinking green tea instead. This amazingly healthy tea is a wonderful pick-me-up that won’t adversely affect your blood circulation. Read more about the health benefits of green tea in this great article: 10 Reasons You Should Start Using Matcha Green Tea!
9. Spice It Up
Cayenne pepper is one of the best spices for improving circulation, but it doesn’t stop there. This hot little number also boosts metabolism, helps your body to digest foods more efficiently, clears your sinuses, and adds pizazz to your food with its pretty red color.
What’s not to love?
10. Remember Your Roots
Ginger, onions, and garlic are three items that you’ll definitely want to add to your grocery list – not only they stimulate and improve the health of the circulatory system – but also because they’re just good for you. Fresh ginger root is anti-inflammatory, antimicrobial, improves digestion, and can soothe all forms of nausea. Garlic and onions contain organosulfur compounds which help the body to fight off infection, eliminate toxins from the liver and blood, and can even keep biting insects away.
11. Build the Perfect Salad
The list of veggies which improve heart health and circulatory function is long indeed. As a general rule, you want to pick those which are highest in vitamins, minerals, and antioxidants. Here are a few that you can combine to build the perfect circulation-stimulating salad:
– Dark Leafy Greens (kale, mustard, spinach, watercress, arugula, etc) are packed with vitamins C and K, iron, and fiber.
– Sweet Bell Peppers (red, orange, yellow) have the highest concentration of vitamin C of any fruit or vegetable.
– Celery and Cucumber are excellent sources of both fiber and water which makes them great for cleansing the body and the blood.
– Onions, as previously mentioned, help to cleanse the blood and stimulate circulation.
– Olives / Olive Oil contain monounsaturated oleic acid which has a positive effect on cardiovascular health.
(Skip the croutons. Move on to #’s 12 and 13 if you’ve gotta have that crunchy topping!)
12. Go a Little Nuts
Walnuts and almonds contain high levels of antioxidants, healthy plant oils, and energy-boosting protein. They can help to improve circulation and ward off more serious forms of circulatory disease by reducing inflammation and oxidative damage in the arteries. Enjoy them raw to claim maximum health benefits per calorie (which are also found in abundance in nuts!)
13. Sprinkle On Some Seeds
Chia SeedsPumpkin, flax, chia, soy, and pine are all high in fiber as well as protein, vitamins, and minerals. Sprinkle them onto your perfect salad or add them to other foods to improve your circulation and take advantage of their many other health benefits as well.
If you have yet to try Chia seeds (not just for ceramic turtles anymore) they are my personal favorite from this group. Read more about them here: 10 Emphatic Reasons Why You Should Add Chia Seeds to Your Diet Today. You won’t believe how much nutrition is packed into these tiny little seeds!
14. Just Add Water
Every system in your body needs water to run smoothly. For this reason alone, “Stay Hydrated” is probably the most important piece of natural health advice in existence – even more so than “Get Regular Exercise!” If you want to improve your circulation, use this hydration calculator on About.com to find out how much water you need to be drinking every day and do your best to stick to that number.
If you need a little help getting the requisite number of ounces per day, get some good quality resealable containers like these BPA-free stainless steel canisters, fill them up before you go to bed at night, and work on them all throughout the day. This way you can track your water consumption and make adjustments as needed.
15. Eat the Garnish
The next time you order a meal at a restaurant, don’t toss the parsley! That pretty verdant garnish is actually one of the world’s healthiest herbs. Not only does parsley stimulate the circulatory system, it’s also great for digestion which is why it ended up on the plate to begin with (not necessarily at that particular restaurant, but a long time ago in a kitchen far, far away….) Parsley boasts one of the richest concentrations of vitamin K of any herb or veggie, provides antioxidant protection, and is one of the best foods for detoxification of the liver and blood.
So go ahead. Eat the garnish. After all, it is the healthiest thing on the plate!
(Pregnant women should avoid parsley as it is also an emmenagogue!)
16. Clear The Way!
Once you’ve taken steps targeted at improving your blood flow, you’ll also want to focus your attention on the big picture. One circulatory problem is often linked to another and there is a fair chance that arterial build-up could be adding to the problem. Check out these 9 Clever Ways to Naturally Clear Arteries as well as 21 Foods That Naturally Unclog Arteries to pick up 30 more invaluable tips for a happy, healthy heart!
Cochrane Database of Systematic Reviews: Plain Language Summaries [Internet].
Plain language summary
Background
Insufficient blood circulation in the veins of the legs might be caused by genetic factors, may occur after trauma, or may result from a blood clot. Poor movement of blood up the legs may cause swelling and puffiness, feelings of heaviness, tingling, cramps, pain, varicose veins and changes in skin pigmentation. If severe insufficient blood circulation occurs, ulcers and skin wasting can develop. Drugs such as natural flavonoids extracted from plants and similar synthetic products may improve blood circulation. These drugs are known collectively as venoactive drugs or phlebotonics. This review examined evidence from randomised controlled clinical trials comparing these drugs versus inactive treatment (placebo), generally given over one to three months.
Key results
In total, 66 studies (53 with quantifiable data, including 6013 participants; mean age 50 years) met the eligibility criteria for this review (current until August 2015). Moderate‐quality evidence from 13 studies (involving 1245 people) suggests that phlebotonics reduce puffiness (oedema) compared with placebo. Low quality evidence suggests there is no difference in the proportion of healed ulcers with phlebotonics compared with placebo. For quality of life, it was not possible to combine all studies because of differences between the studies. However, individual phlebotonic treatments shows high quality evidence there is no difference in quality of life for the phlebotonic calcium dobesilate. Low‐quality evidence revealed improvement of quality of life for aminaftone when compared to placebo. Furthermore evidence suggests phlebotonics have beneficial effects on trophic disorders, cramps, restless legs, swelling and tingling. However, the relevance of these findings to the overall clinical state remains unclear. Moderate‐quality evidence from 33 studies (involving 3975 people) shows that phlebotonics produce more side effects, especially gastrointestinal disorders.
Quality of the evidence
The quality of evidence was downgraded because of selective reporting for the outcome ulcer healing, for incomplete outcome data for the outcomes ulcer healing, oedema and adverse events and for unclear randomisation and imprecision of the overall results for the outcome quality of life.
Abstract
Background: Chronic venous insufficiency (CVI) is a common condition caused by valvular dysfunction with or without associated obstruction, usually in the lower limbs. It might result in considerable discomfort with symptoms such as pain, itchiness and tiredness in the legs. Patients with CVI may also experience swelling and ulcers. Phlebotonics are a class of drugs often used to treat CVI. This is an update of a review first published in 2005.
Objectives: To assess the efficacy and safety of phlebotonics administered both orally and topically for treatment of signs and symptoms of lower extremity CVI.
Search methods: For this update, the Cochrane Vascular Trials Search Co‐ordinator (TSC) searched the Specialised Register (August 2015), as well as the Cochrane Central Register of Controlled Trials (CENTRAL; 2015, Issue 7). The reference lists of the articles retrieved by electronic searches were searched for additional citations. We also contacted pharmaceutical companies and searched the World Health Organization (WHO) International Clinical Trials Registry Platform Search Portal for ongoing studies (last searched in August 2015).
Selection criteria: Randomised, double‐blind, placebo‐controlled trials (RCTs) assessing the efficacy of rutosides, hidrosmine, diosmine, calcium dobesilate, chromocarbe, Centella asiatica, disodium flavodate, french maritime pine bark extract, grape seed extract and aminaftone in patients with CVI at any stage of the disease.
Data collection and analysis: Two review authors independently extracted data and assessed the quality of included RCTs. We estimated the effects of treatment by using risk ratios (RRs), mean differences (MDs) and standardised mean differences (SMDs), according to the outcome assessed. We calculated 95% confidence interval (CIs) and percentage of heterogeneity (I2). Additionally, we performed sensitivity analyses.
Main results: We included 66 RCTs of oral phlebotonics, but only 53 trials provided quantifiable data (involving 6013 participants; mean age 50 years) for the efficacy analysis: 28 for rutosides, 10 hidrosmine and diosmine, nine calcium dobesilate, two Centella asiatica, two aminaftone, two french maritime pine bark extract and one grape seed extract. No studies evaluating topical phlebotonics, chromocarbe, naftazone or disodium flavodate fulfilled the inclusion criteria.
Moderate‐quality evidence suggests that phlebotonics reduced oedema in the lower legs compared with placebo. Phlebotonics showed beneficial effects among participants including reduced oedema (RR 0.70, 95% CI 0.63 to 0.78; I2 = 20%; 1245 participants) and ankle circumference (MD ‐4.27 mm, 95% CI ‐5.61 to ‐2.93 mm; I2 = 47%; 2010 participants). Low‐quality evidence reveals no difference in the proportion of ulcers cured with phlebotonics compared with placebo (RR 0.94, 95% CI 0.79 to 1.13; I2 = 5%; 461 participants). In addition, phlebotonics showed greater efficacy for trophic disorders, cramps, restless legs, swelling and paraesthesia, when compared with placebo. We identified heterogeneity for the variables of pain, itching, heaviness, quality of life and global assessment by participants. For quality of life, it was not possible to pool the studies because heterogeneity was high. However, high‐quality evidence suggests no differences in quality of life for calcium dobesilate compared with placebo (MD ‐0.60, 95% CI ‐2.15 to 0.95; I2 = 40%; 617 participants), and low‐quality evidence indicates that in the aminaftone group, quality of life was improved over that reported in the placebo group (MD ‐10.00, 95% CI ‐17.01 to ‐ 2.99; 79 participants). Moderate‐quality evidence shows that the phlebotonics group had greater risk of non‐severe adverse events than the placebo group (RR 1.21, 95% CI 1.05 to 1.41; I2 = 0; 3975 participants). Gastrointestinal disorders were the most frequently reported adverse events.
Authors' conclusions: Moderate‐quality evidence shows that phlebotonics may have beneficial effects on oedema and on some signs and symptoms related to CVI such as trophic disorders, cramps, restless legs, swelling and paraesthesia when compared with placebo but can produce more adverse effects. Phlebotonics showed no differences compared with placebo in ulcer healing. Additional high‐quality RCTs focused on clinically important outcomes are needed to improve the evidence base.
- Editorial Group: Cochrane Vascular Group.
- Publication status: New search for studies and content updated (conclusions changed).Citation: Martinez‐Zapata MJ, Vernooij RWM, Uriona Tuma SM, Stein AT, Moreno RM, Vargas E, Capellà D, Bonfill Cosp X. Phlebotonics for venous insufficiency. Cochrane Database of Systematic Reviews 2016, Issue 4. Art. No.: CD003229. DOI: 10.1002/14651858.CD003229.pub3. Link to Cochrane Library. [PubMed]
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