How to improve circulation? Some of the tips for improving your circulation are avoid sitting for long periods of time, avoid exposure to cigarette smoking, reduce intake of foods that contain a high amount of saturated fat.
Also maintaining a healthy bodyweight can improve circulation problems too. Carrying extra bodyweight can negatively affect your circulation. Too much buildup of fat, especially in the internal organs, can prevent the body from using insulin correctly which can potentially cause arterial damage.
How to improve circulation? Photo credit: iStock-Rabizo
Regular Exercise Improves Circulation
Regular exercise, whether it be cardiovascular, or resistance training can improve circulation. There was a 2018 study that showed that regular cardiovascular exercise can lower blood pressure and improve the body’s ability to take in and use oxygen. And it allows the muscles to receive more oxygen easily.
Consuming Omega 3 fatty acids
Research studies have shown that omega 3 fatty acids promote cardiovascular health and improve circulation. Some good oily fish foods are salmon, tuna, sardines, etc.
Drinking Tea
Antioxidants are in black tea and green tea, and they are known to improve circulation. There was a 2017 study that showed that black tea improves blood vessel health. Research studies show that healthy blood vessels help improve circulation.
Wearing Compression Socks
If you wear compression socks it will apply pressure to the calves and legs. This helps create a continuous blood flow throughout the circulatory system.
Quit Smoking
According to research studies and the American Cancer Society your lung function and circulation increases and improves within 2 weeks to 3 months of quitting smoking. Additionally, to 1 to 2 years after you quit smoking the risk of heart attack drops significantly.
Some other factors of poor circulation are diabetes, obesity, heart condition, etc. Some of the signs and symptoms of poor circulation are swelling, tingling, digestive problems, cognitive issues, fatigue, skin changes, etc.
It is important to know that the stronger and the healthier the heart is the better the circulation is. The heart is the most important muscle in the body that pumps blood around the body.
If you experience any symptoms of poor circulation, then you should speak with a doctor right away.
“Some of the tips for improving your circulation are avoid sitting for long periods of time, avoid exposure to cigarette smoking, reduce intake of foods that contain a high amount of saturated fat.” Celebrity Fitness & Celebrity Expert Obi Obadike
The Bottom Line is some of the best things you can do to help improve circulation is following a healthy balanced diet, exercising, and quitting smoking. All these things collectively will help improve your circulation.
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References
- American Cancer Society- https://www.cancer.org/healthy/stay-away-from-tobacco/benefits-of-quitting-smoking-over-time.html
- Wallace DF. The Regulation of Iron Absorption and Homeostasis. Clin Biochem Rev. 2016 May;37(2):51-62. PMID: 28303071; PMCID: PMC5198508.
- Bowen KJ, Harris WS, Kris-Etherton PM. Omega-3 Fatty Acids and Cardiovascular Disease: Are There Benefits? Curr Treat Options Cardiovasc Med. 2016 Nov;18(11):69. doi: 10.1007/s11936-016-0487-1. PMID: 27747477; PMCID: PMC5067287.
- Nystoriak MA, Bhatnagar A. Cardiovascular Effects and Benefits of Exercise. Front Cardiovasc Med. 2018 Sep 28;5:135. doi: 10.3389/fcvm.2018.00135. PMID: 30324108; PMCID: PMC6172294.
