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13 Ways To Fix Poor Circulation

How Simple Activities and Lifestyle Changes Can Improve Your Blood Flow

How do you fix poor circulation?

If you've noticed some of the signs of poor circulation (i.e. cramps, swelling, tingling, numbness, digestion problems, among others), it's time to address the problem before it gets worse.

It's important to keep in mind that a variety of conditions can cause poor circulation, from diabetes or obesity to Reynaud's disease or atherosclerosis. While you may require specialized treatment for each of those conditions, there are some things everyone can do to improve their circulation.

In this article, we'll examine 13 ways to fix poor circulation that everyone can begin implementing immediately.

How Do You Fix Poor Circulation?

Even if you haven't noticed any signs of poor circulation, it's important to take basic steps to keep a healthy circulation system. Poor circulation can cause a chain reaction that impacts your overall health.

Here are 13 things everyone can to improve their blood circulation.

  1. Stay hyrdated. Drinking plenty of water helps keep your blood healthy and flowing at a good consistency. Ideally, you should be drinking 8 glasses of water per day. If you exercise frequently or live in a hot area, you may need to drink more.
  2. Brush your skin. This might sound strange, but running a brush on your arms, legs, and back toward your heart can help encourage your blood to flow in the right direction. Brush in a circular motion on your back and lower belly. This is best done right before you take a shower.
  3. Exercise with a twist. Yoga is a great low-impact way to energize your blood flow. The twisting poses especially are good at circulating blood throughout your organs. Posing upside down or with your legs against the wall while on your back can encourage your blood to flow from your legs to your brain and heart.
  4. Make sure you have plenty of iron. Iron helps create hemoglobin, which is an essential component of red blood cells. Red blood cells transport oxygen throughout the body. This makes iron an essential mineral for the human body. Red meat and spinach are both iron-rich foods, and iron supplements are available as well. Be careful: too much iron in the blood could correlate with high cholesterol, likely caused by too much consumption of red meat. Speaking of which...
  5. Change your diet. Things like too much salt, red meat, and cheese can clog your arteries, raise your blood pressure, and slow your circulation. Eating more fruits and vegetables can help improve circulation.
  6. Aerobic exercises, like running, walking, swimming, or jogging help bring in oxygen and circulate it throughout your body. They also expand blood vessels so they can more effectively circulate blood. This helps to lower your blood pressure and strengthen your heart. Additionally, squatting helps with blood circulation, lowering blood sugar, and easing back pain.
  7. Stop smoking, or cut down on smoking. Nicotine can hurt your artery walls, thicken your blood, and make it hard for blood to flow throughout your body.
  8. Use heat. A hot shower or bath can help open up your arteries and veins, which improves circulation. A hot beverage like tea or warm water can do this as well. Another benefit: antioxidants found in black tea and green tea can also improve blood vessel health. Green tea can also help lower the risk of coronary artery disease.
  9. Embrace omega-3 fatty acids. Studies show that omega-3 fatty acids can improve circulation and boost cardiovascular health. These acids are strong in oily fish, such as tuna, mackerel, salmon, and tuna. Kale is another good source. Supplements are available as well if you're not a fan of these foods.
  10. Compression socks. Compression socks are tight snug-fitting socks that squeeze your legs. They're tighest at the ankle and looser near the knee. The added pressure helps move blood back up your body instead of hanging out in your legs.
  11. Lose weight. Being overweight or obese can make it harder for your body to circulate blood. One study by the National Library of Medicine showed that losing weight can improve poor circulation. 
  12. Work to control your blood pressure. High blood pressure can lead to arteriosclerosis, which can make your arteries stiffen and slow down your circulation. Try to keep your pressure to 120/80. You can purchase a device to monitor your blood pressure at home.
  13. Stand up and move around more. If you're spending most of the day sitting down, it may help to get up and move around as often as you can. This might include getting a standing desk and taking walks throughout the day. Sitting for too long can slow your circulation in you legs and back. more time on your feet can exercise the veins in your legs, getting more blood send to your heart.

Seeking Medical Attention For Poor Circulation

If you're still noticing problems are making the changes listed above, seek the avice of a medical professional. With a proper diagnosis, you can determine if you have a medical condition that is causing poor circulation, as well as specialized treatment options to address the problem. 

At the Novus Anti-Aging Center in Los Angeles and Studio City, California, treatments like Soundwave Therapy that trigger Angiogenesis, the growth of new blood vessels, promotes blood flow and is used in multiple treatments for ailments such as Erectile Dysfunction, hair regrowth and even cellulite.

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