Blood circulation is the the process in which the heart pumps your blood around your body. As your blood circulates, it delivers oxygen and vital nutrients to your body’s cells while also removing waste products.

It’s important.

In fact, you’d be dead without that system.

If you experience poor circulation, it means that your cells are not getting all of the oxygen and nutrients they need to function properly.

Some symptoms you might be experiencing include :

  • Fatigue
  • Joint pain and muscle cramping
  • Digestive issues
  • Numbness and tingling in your extremities
  • Cold hands and feet

Can you improve poor circulation?

Turns out there are many simple things you can do to help improve poor circulation. From getting into Yoga to monitoring your blood pressure, these easy steps will get you on the right track to better circulation in no time.

Let’s get started!

How to to Improve Your Blood Circulation Naturally

Want to improve your blood circulation?

When you first hear that sentence, you think it’s impossible. You assume it’s a natural internal process that you can’t affect, much like breathing. But it’s CONTROLLABLE!

Here are a few simple steps to help!

1. Do more cardio

Getting up and active is a proven way to help improve your circulation. Even just 20-30 minutes of brisk walking is enough to get your blood pumping.

Cardio exercise is one of the most recommended treatments for poor circulation.

Runner abot to start,go after your goals,don't waste time

What you can do:

  • It is as simple as getting up and getting walking.
  • Join a local fitness group so you can stay active while also meeting new people.
  • If you sit most of the day at work, make a point to get up and walk around for at least 10 minutes every hour.

2. Get into yoga

Starting a yoga routine can help increase blood flow throughout your entire body while also helping your reduce stress and anxiety.

In general, Yoga helps to improve circulation, but certain poses are more helpful than others.

Try perfecting the chair pose, downward dog, and the yoga lunge.

What you can do:

  • Find a yoga studio or gym in your area and begin to take some classes.
  • Research yoga exercises and practice them in your own home.

3. Get a massage

Massages are not only relaxing, but they can help improve your circulation as well. Massages press and pull on your body, sending blood through congested areas, which helps to improve circulation.

When the massage therapist releases the pressure on your body, it causes new blood to flow to that area, increasing circulation even further. Massages also release lactic acid from your muscles to help relive tension and discomfort.

What you can do:

  • Find a massage therapist who specializes in circulation issues.
  • When booking your massage, let them know you would like to improve your circulation.
  • Show up for your appointment and relax; knowing you are improving your circulation.

4. Eat plenty of Omega 3s

Eating plenty of foods high in Omega 3 fatty acids can help to improve your circulation, and they are especially helpful at increasing blood flow to muscles during exercise.

Try pairing an Omega 3 food or supplement with your cardio routine.

What you can do:

  • Add foods high in Omega 3 to your diet. These foods include fish, walnuts, and broccoli.
  • Purchase an Omega 3 supplement.

5. Stop smoking

Are you still smoking?

Quitting smoking is a healthy decision in general, but it also can improve your blood circulation.

What you can do:

  • Make a plan. Quitting smoking is much easier if you are already equipped with a plan.
  • Join a focus group centered around quitting smoking.
  • Consider options such as nicotine patches or prescription smoking cessation medications.

6. Manage your blood pressure

Both a blood pressure that is too high or too low can cause circulation problems, so it is important to keep your blood pressure at an acceptable level.

What you can do:

  • Make some diet changes such as limiting alcohol, drinking more water, and eating a diet that is higher in salt.
  • Consult with your physician about your blood pressure and what you can do to get it in an acceptable range.
  • Consider going plant based, as the vegan diet has been shown to treat or reverse almost all major diseases including blood pressure related ones and diabetes

7. Invest in some compression gear

Like a massage, compression gear helps to improve blood flow. Compression gear is a quick and affordable solution to improve your blood circulation.

Compression gear also comes with other benefits such as prevention of blood clots and reduced swelling.

What you can do:

  • Purchase some compression gear from your local drug store or online.
  • Not sure what compression gear is right for you? Ask your pharmacist.

Examples of good compression gear to try: 

  • Compression socks
  • Compression trousers or leggings
  • Shoulder braces
  • Neck straps

You can find all of this gear here on Amazon by the way, and most of it’s very cheap.

8. Manage your stress

Stress can cause many negative physical side effects, including poor circulation.

Stress raises your blood pressure, which causes poor circulation throughout your body.

What you can do:

  • Set a plan to help decrease the stress in your life.
  • Consider trying activities that are proven to reduce stress like meditation or yoga.

9. Limit your alcohol consumption

Too much alcohol can decrease you blood circulation and lead to other health issues such as heart disease. One way to increase your blood circulation is to limit your alcohol consumption.

What you can do:

  • Limit your alcohol consumption to one drink a day.
  • Don’t put yourself in tempting situations in which you might drink too much.

10. Stay hydrated

Staying hydrated has multiple health benefits. When you are well hydrated, your blood can more easily circulate through your body.

What you can do:

11. Take a warm bath

A simple way to start improving your circulation is to take a warm bath.

Warm water causes your arteries and veins to expand, which provides more room for your blood to flow through your body.

What you can do:

  • Set up a warm bath.
  • Add some candles or a scented bath bomb to rewind and relax.
  • Soak in the bath for 20-30 minutes.

Also, don’t forget COLD baths! 

Ice baths have been shown to massively improve circulation, so why not try them out too? You can alternate and do a warm bath one night, cold bath the next. This will really supercharge your circulation and blood. 

12. Stand up more often

When you sit down it makes it more difficult for your blood to circulate to the lower parts of your body. Standing up can help make it easier for blood to flow to your legs, which improves blood circulation.

What you can do:

  • Stand up more in your daily life. If you sit all day at work, consider buying a standing desk or taking frequent walks.
  • Get up and walk around for 10 minutes for each hour you spend seated.

13. Enjoy a cup of hot tea

Just like the warmth of the bath can help your arteries and veins expand, the warmth of a cup of tea can do the same thing. Enjoying a cup of hot tea can widen the pathways for blood and improve your circulation.

Drinking coffee in the early morning

What you can do:

  • Heat up some water, place in a tea bag, and enjoy!
  • Find a tea flavor that you enjoy. Some popular flavors include green tea, jasmine, and earl grey.

14. Try dry brushing

Dry brushing can not only help increase circulation, but it can help remove dead skin cells and encourage new cell growth.

What you can do:

15. Start eating more iron

The mineral iron has several health benefits and it can also help increase your circulation. Iron is an essential element in hemoglobin, which helps to transport your blood around your body.

Taking an iron supplement or eating iron-rich foods can help to increase your circulation.

What you can do:

  • Eat foods that are rich in iron such as broccoli, dark chocolate, and seafood.
  • Purchase an iron supplement at your local drugstore.

9 Foods that Increase Blood Flow and Circulation

Here are a 9 powerful foods that you can eat, that will help improve blood flow and circulation. These foods should be eaten in moderation as part of a healthy and balanced diet:

  • Cayenne pepper. The capsaicin in cayenne pepper is what gives it its spicy flavor, but capasicin also promotes blood flow to your tissues by lowering your blood pressure and stimulating compounds that aid in expanding your blood vessels.
  • Pomegranate. Consuming pomegranate can improve blood flow and the oxygenation of muscle tissue – especially important to active individuals.
  • Onions. These vegetables come packed with a variety of health benefits. Onions are a high source of favoniod antioxidants that benefit heart health. Eating onions can help improve your circulation by helping your arteries and veins widen when your blood flow increases.
  • Cinnamon. This warming spice effectively reduces blood flow by relaxing your blood vessels. This can help improve circulation and keep your heart healthy.
  • Garlic. This vegetable is well known for its impact on hearth health and circulation. Studies suggest that the sulfur compounds in garlic can lower your blood pressure by helping to relax your blood vessels.
  • Beets. This vegetable is high in nitrates, which your body converts into nitric oxide. Nitric oxide relaxes your blood vessels and increases the blood flow to your tissues.
  • Turmeric. A compound in turmeric called curcumin can help increase nitric oxide production, which relaxes your muscles and increases blood flow.
  • Citrus fruits. Fruits such as grapefruit and lemons are high in antioxidants. Consuming these fruits can decrease inflammation, which helps to reduce blood pressure and improve your blood flow.
  • Ginger. Ginger has been used for medical means for thousands of years, and it can also help to lower your blood pressure and improve circulation.

6 Exercises to improve blood circulation

Now that you have some tips to improve your circulation and also some foods that can help, it is time to get up and moving with some exercise.

Here are the most powerful exercises you can do to boost your blood circulation and start feeling better: 

1: Pushups

Pushups are the best of both words since they incorporate cardio and resistant exercise.

This not only increases your heart rate, but also strengthens muscles such as you chest and core. If you cant do pushups on your toes, drop to your knees to do them.

Start in the plank position with your hands directly under your shoulders and your feet hip-width apart. Bend your elbows on both sides to lower your body part-way down towards the floor and then lift yourself back up.

Repeat this motion for 3 sets of 10 reps each.

2: Squat-to-row with a resistance band

Squats with the added resistance of a band also incorporate cardio and resistance into one.

Attach the resistance band at stomach level to an anchor such as a tree or column. Hold both ends of the band and step a foot back from the anchor.

Then squat down with your arms fully extended.

Come back up out of the squat to the upright position and bend your elbows to pull the band to you. Make sure to keep your elbows close your body.

Repeat this motion for 3 sets of 10 reps each. Don’t have a resistance band? Squats alone can help improve your circulation.

3: Ankle pumping

Ankle pumping can also help to improve your circulation. Start by lying on your back with your feet straight ahead and then flex your foot to move your toes up.

Repeat this motion for 3 sets of 10 reps. You are able to this motion one foot at a time or with both feet together.

4: Knee to chest

Start by lying on your back with your feet straight head and then move your knee up towards your chest and back down.

Repeat this 10 times for each leg.

5: Heel and toe raises

You can also increase your circulation by completing some exercises while you are sitting, and the heel and toe raise is one of them.

Stay seated with both feet on the floor in front of you and then raise both heels and hold for 5 seconds. Repeat this motion 10 times.

6: Ankle rotation

Another circulation exercise that you can do sitting down is ankle rotations.

Get in a seated position with both feet on the floor. Raise one foot up slightly and then rotate your ankle clockwise 10 times and counterclockwise 10 times. Repeat this motion with the other foot.

Poor circulation can be caused by many things such as our lifestyle choices and diet.

The good news is that there are many ways to improve your circulation, so you don’t have to live with the issue much longer.

Start by incorporating some the tips above such as exercising more dry brushing.

Each of these small changes can make a big impact on increasing your circulation.