To improve circulation naturally, youdrink diuretic teas (likegreen tea or parsley tea), increase your fluid intake,reduce salt intake, consume cayenne pepper and increase your intakeof omega-3 foods (likecitrus fruits and dark green vegetables).
Another greatwayto improvecirculation is to simply move your legs and arms throughoutthe day. This canfacilitate blood circulation and preventfluidaccumulationthat can lead toswelling.
Poor circulation can arise due to a normalaging, but it can also occur as a result ofdiseases likeperipheral arterial disease, diabetes, obesity or smoking.The mostcommonsymptoms of these conditions are legswelling, cold hands and feet, and muscle cramps.
Natural ways to improve circulation
Some natural ways to boost blood flow in the body are:
1. Drink more fluids
Drinking more fluids throughoutthe day can help improve and prevent poor circulation.When the body is not adequatelyhydrated, blood does not circulate as efficiently, which can cause fluid retention and swelling in the legs, feet or hands.
You should aim forat least 8 to 10 glasses of water a day or fruit juice per day tohelp improve blood circulation.
2. Consume cayenne pepper
A great wayto improve poor circulation is to consumecayenne pepper, as it is rich in capsaicin. Thissubstanceimproves blood flow to the tissues andreduces blood pressure. It alsostimulates the release of nitric oxide which candilateblood vessels, and facilitateblood flowthrough the veins and arteries.
Some studies show that increasing yourintake of cayenne pepper improves circulation and blood vesselresistance. It can alsoreducethe accumulation of fatty plaques in the arteries.
A good way to use cayenne pepper is to add a pinch of itto a liter of water and todrink it throughout the day. Becareful not to add too much, as the drink can easily be toospicy. Another option is to put 1 teaspoon of cayenne pepper powder in 1 liter of olive oil and use it to season asalad.
3. Drink diuretic teas
Diuretic teas such as green tea, parsley tea or horsetail tea, have natural diuretic, antioxidant and anti-inflammatory properties. These containflavonoids, caffeine and potassium, which improvecirculation and helpto eliminate excess fluid that causes swelling in your hands, legs or feet.
To obtain the benefits of adiuretic tea, chooseone ofteato drinkthroughout the day. Check out a list of natural diuretic herbs that can be used to prepare tea.
4. Increase omega-3 intake
Omega-3 is a type of healthyfat witha powerful anti-inflammatory action. It triggersthe release of nitric oxide, a substance thatdilatestheblood vessels andimprovesblood flow, which improves circulation.
Omega-3 also lowers blood pressure and helps to prevent fat accumulationin theveins and arteries. This can help to preventthe development of cardiovascular diseases, such as atherosclerosis, heart attack or stroke. Read more about the benefits of omega-3.
An excellent way to increase your omega-3intakeis to eat salmon, tuna or sardines at least 3 times a week or chia seeds and flaxseeds, chestnuts, walnuts and olive oil every day. Another option is to consume an omega-3 supplementsin the form of capsules, which are sold in pharmacies, drugstores and nutrition stores. See a list of foods that are rich in omega-3 that you can incorporate into your diet.
5. Eat leafy-green vegetables
Leafy-green vegetables, such as spinach, watercress, coriander, parsley and kale, are rich in nitrates. Thissubstanceis transformed into nitric oxide in the body, which dilatesblood vessels andallows blood to flow more easily.
Therefore, you should consume Leafy-greenvegetables every day in salads, juices or soups, for example.
6.Eat more citrus fruits
Citrus fruits, like oranges, lemons and grapefruit, are rich in vitamin C and flavonoids. Theseare powerful antioxidants that help improve circulation by reducing damage to blood vessels caused by free radicals. They can reduceblood pressure and arterial stiffness, and alsoimproveblood flow and thenitric oxide production to dilateveins and arteries.
You should ideally aimto consume at least two types of fresh citrus fruits every day, either whole or in juices and smoothies.
7. Reduce salt intake
Ingesting large amounts of saltcan interfere with optimalblood circulationbecause salt contains a lot of sodium whichretains water. High levels of sodium in the body with lead toswelling in the legs, in the feet, ankles, arms or hands.
A good way to reduce salt intake is to use low-sodium salt or to swap salt with aromatic herbs to season your food.
8. Take an immersion bath in Epsom salts
Epsom salts are rich in magnesium sulfate,which is easily absorbed into the skin. This substancefacilitatesblood flow and reducessymptoms of poor circulation likeswelling or pain in the legs or feet.
This immersionbath iseasy to prepare and allows you to achieve pain relief and reduce swelling that comes on at the end of the day.
You can prepare an Epsom salt bath byadding ½ cup of Epsom salts to 2 to 3 liters of warm water,or enough water to cover your feet and calves. Dilute the salts well, stirring the water with your hand. Soakyour feet in the water for around 15 minutes. This bath can be performed up to 3 times a week.
9. Move your arms and legs
Performing light physical activity,such as walking or water aerobics, canstimulate blood circulation, and can reduce and prevent poor circulation.
One way to move your legs, if you work in a seated position for prolonged periods ot time,is to walk a little every hourwithin the office or to walk a block at lunch time. However, if yourjob requires prolongedstanding, it is important to flex your knees and ankles every hour andtostand up on your toes to help your calves pump blood from your legs to your heart. To move your arms, you should raise your arms up every hour, opening and closing your hands to help blood circulation and prevent swelling.
When to see the doctor
It is important to see adoctor if you have any of the following symptoms:
- Sudden swelling of the legs, feet or arms
- Swelling in only one foot or one hand
- Redness in the swollen foot or hand
- Shortness of breath
- Coughing or phlegm
- Fever
- Tingling
In these cases, the doctor may order testing, like blood tests or a Doppler ultrasound to identify the source of poor circulation and recommend the most appropriate treatment.
