Issues with circulation can affect every area of a person’s overall health. The causes, symptoms, and effects of poor circulation are many and diverse.
Often, problems with circulation can be addressed naturally rather than through the use of medication. It is essential to one’s overall health to understand problems with the circulatory system before they become severe and life threatening.
What is Blood Circulation?
The heart is a powerful engine that pumps blood throughout your body. The blood itself carries oxygen and nutrients to every organ and limb while removing wastes from the body.
Good circulation is needed to stabilize the body’s core temperature and maintain proper pH levels and blood pressure. Poor circulation negatively impacts every organ and parts of the body.
Many factors influence whether or not your circulatory system and blood circulation are good. First, the blood itself needs to be oxygen and nutrient rich to properly nourish the body. Second is a strong heart to pump that blood throughout the body.
The third essential factor that decides whether a circulatory system is healthy is blood pressure. There is a sweet spot where blood pressure is considered ideal and anything outside of that range can create problems with the transportation of blood throughout the body.
Finally, the amount of clogging in one’s blood vessels affects blood pressure and circulation directly. The more clogging there is, the harder the heart has to work to move the blood through the blood vessels and the longer it takes to get that blood to the extremities.
That is why problems in those extremities is often the most noticed sign of a problem with circulation.
What Are the Symptoms of Poor Circulation?
Often, people are found to have circulation issues due to complaints related to their hands and feet. Common symptoms of circulatory problems include:
- Frequently cold hands and feet – These areas found farthest from the engine that is your heart are often the first to suffer the effects of poor circulation. Numbness, weakness, and coldness in these areas can show a problem with circulation.
- Swelling in legs – Blood settling in the legs can cause them to swell and is another indicator of circulation problems.
- Dizziness – Poor blood flow to the brain due to poor circulation can cause dizziness.
- Feelings of pins and needles in arms and legs – Often referred to as “going to sleep,” this sensation is a sure sign that something is impeding one’s circulation.
- Spider veins – These are the small blue, red, and/or purple veins visible through the skin that resemble spider webs. Most often appearing on one’s face, chest, and/or legs, a buildup of blood in one area causes spider veins that are indicative of circulation problems.
- Easily fatigued – With poor circulation to the brain, people often feel tired and have less stamina than they normally have.
- Headache – As with feelings of fatigue and dizziness, poor blood circulation to the brain can cause headaches.
What Causes Poor Circulation?
The body is much like a finely tuned automobile, it takes a careful balance of all the systems to ensure that your vehicle runs at optimal levels. Further, the slightest imbalance in one area can cause others to malfunction.
Some of the most common causes of circulation problems are:
- Age – Arteries naturally become narrower and lose some of their elasticity as we get older. This can make it more difficult to move blood throughout the body.
- Diabetes – High blood glucose levels can damage blood vessels and thus cause problems with circulation.
- Smoking – Always a bane for any discussion of good health, smoking causes problems with the circulation of blood in many ways. First, the inhaling of carbon dioxide reduces the quality of the blood delivered throughout your body by reducing the quantity of oxygen it holds.
Second, the free radicals that smoke holds destroy the antioxidants that blood carries through the body. Finally, nicotine increases the smoker’s blood pressure.
- Being overweight – Carrying more weight than you should makes your heart work harder to move the blood throughout your body. This leads to problems with circulation.
- Sedentary lifestyle – Sitting for too long or even standing in one place for an extended period can impede one’s circulation. Also, lack of exercise in general can compound these problems.
- High cholesterol levels – Elevated levels of cholesterol indicate the build up of plaque within the blood vessels. This plaque narrows blood vessels and reduces the blood flow through them.
- Poor Diet – Eating a diet that is high in sodium, sugar, and fat is what creates the plaque build up in the blood vessels that is known to cause heart attacks and strokes. An early warning sign that these more serious conditions may be lurking in your medical future is poor circulation caused by the first stages of narrowing blood vessels.
Improving Circulation Through Diet
What you feed the machine that is your body affects every aspect of how it runs. If you feed it junk, then it will run accordingly.
The best way to boost your circulatory system is to eat a heart healthy diet. Keeping the engine running at peak performance starts with a healthy diet.
Fiber
Eating healthy levels of fiber – found in fruits, veggies, and whole grains – is the first step to eating heart healthy. Fiber can absorb cholesterol and other wastes from the blood and help remove it from the body.
Omega 3 Fatty Acids
In addition, a diet rich in omega 3 fatty acids will help your heart and circulatory system running at their highest levels. Omega 3s are essential for the removal of cholesterol and plaque from the body.
Omega 3s are contained in fatty fish such as salmon, mackerel, and sardines. They are also found in veggies such as Brussel sprouts and various seeds like flax seeds and chia seeds.
Vitamins
Further, antioxidant vitamins can prevent plaque deposits from forming in the first place. Different fruits, lean meats, and veggies can provide these vitamins – A, C, and E.
- Vitamin A – Carrots, sweet potatoes, mango, kale, spinach, broccoli, apricots, winter squash, cheeses, livers, and more.
- Vitamin C – Strawberries, oranges, lemons, limes, grapefruit, kiwi, bell peppers, broccoli, cauliflower, Brussel sprouts, kale, mustard greens, turnip greens, watercress, chard, spinach, tomatoes, and several herbs.
- Vitamin E – Sunflower seeds, almonds, avocado, spinach, tomato, pine nut, abalone, rainbow trout, peanuts, hazelnuts, blackberries, raspberries, and broccoli.
Nitrates
Research published in the British Journal of Clinical Pharmacology demonstrated that nitrates in fruits and veggies can help to improve one’s flow of blood. Fruits rich in nitrates include strawberries, raspberries, cherries, currents, and gooseberries. Veggies with high nitrate concentrations include lettuce, carrots, spinach, cabbage, celery, collard greens, beets, green beans, parsley, and radishes.
Keep Hydrated
When your body is dehydrated, the volume of your blood decreases. This can lead to dizziness, lightheadedness, and even fainting because of a reduced supply of blood to the brain.
With the human body being 60 to 70 percent water, it is completely understandable that being dehydrated can slow the flow of blood in your body. Adding water to your body gets the blood flowing faster and cleaner.
Drink Tea
This is especially true of green tea. The powerful antioxidants contained in green tea can dilate blood vessels and allow blood to flow faster and more smoothly.
Most herbal teas have antioxidants like catechins, polyphenols, and flavonoids. These are also known to help with the dilation of arteries and improve circulation.
Eat More Iron
According to the World Health Organization (WHO) iron deficiency is the most widespread nutritional deficiency in the world. Iron is needed to keep the heart pumping and the blood circulating.
Making sure that your body gets the iron it needs to operate is important for more than just circulation as well. Foods rich in iron include kidney beans, whole grain cereals, red meat, lentils, and dark and leafy greens.
Eat Less Saturated Fats
Saturated fats increase cholesterol levels and plaque buildup in your blood vessels. This slows the flow of blood in the arteries and veins and leads to problems with circulation.
This means that you need to choose leaner cuts of meat and avoid too much full-fat dairy. However, eliminating fats entirely is not advisable either.
Get More Folate
Folate is a B vitamin. It contributes to the formation of hemoglobin and plays a vital role in the production of blood cells.
Foods rich in folate include liver, lentils, chickpeas, asparagus, spinach, pinto beans, broccoli, avocado, beets, and black-eyed peas. Folate is also available in a supplement.
Monitor Levels of Trace Minerals
Selenium, zinc, manganese, and copper are all essential to keeping arteries functioning properly and clear. Adding foods rich in these minerals to your diet can help keep your circulation working at its finest.
- Selenium – Yellowfin tuna, Brazil nuts, halibut, sardines, beef and beef liver, egg, turkey, and spinach.
- Zinc – Lamb, pumpkin seeds, grass-fed beef, chickpeas, cashews, yogurt, mushrooms, spinach, and chicken.
- Manganese – clams, crayfish, mussels, hazelnuts, pecans, walnuts, almonds, cashews, macadamia nuts, whole wheat breads, whole grain cereals, seeds such as pumpkin and chia, beans, and fish.
- Copper – beef liver, sunflower seeds, lentils, almonds, apricots, mushrooms, asparagus, and turnip greens.
Increase Your Intake of Phytoestrogens
Phytoestrogens are naturally occurring compounds that are derived from plants. They help reduce cholesterol levels. Good sources include seeds such as sunflower, pumpkin, linseed, and sesame seeds.
Eat Buckwheat
The grain-like seeds of buckwheat are an ideal source of rutin. Researchers and scientists know this natural bioflavonoid strengthens blood vessels.
Buckwheat can be added to nutritional shakes or taken as a supplement. The most natural way to add buckwheat to your diet is to start your day with some pancakes or muffins made with buckwheat.
Reduce Caffeine Intake
One of the largest health problems caused by caffeine consumption is dehydration. We have already discussed the importance of hydration for keeping your blood flowing at optimal levels.
In addition to the dehydration factor, caffeine is often found in drinks that are filled with other substances that contribute to blood vessel degeneration and plaque creation. Thus, a higher caffeine intake equals a decrease in circulation.
Reduce Alcohol Intake
Alcohol also caused dehydration and decreases circulation. Additionally, alcohol is known to cause inflammation which further reduces blood flow.
This does not mean that you cannot drink any alcohol. It simply means that alcohol should be used in moderation and if symptoms of poor circulation arise, it may be time to cut back.
Limit Sodium Intake
Blood pressure is directly affected by the amount of sodium in your diet. While sodium is a necessary nutrient in the human body, there is a limit to the amount that our bodies can use.
The excess amounts are stored in the body and can lead to some serious health problems. In the case of circulation, too much sodium is known to cause contraction of blood vessels. This contraction slows the flow of blood throughout the body and some areas are therefore deprived of necessary oxygen and nutrients.
Increase Potassium Consumption
Increasing the amount of potassium in your diet can help to control blood pressure. Potassium helps the body to expel excess sodium in the urine.
Furthermore, potassium also aids in the reduction of tension in the walls of your blood vessels. This helps to keep blood flowing smoothly through them to all parts of the body.
Add More Herbal Circulation Boosters
Ginkgo Biloba, ginger, cayenne, and garlic are all herbs that can boost your circulation.
- Ginkgo Biloba – This herb has been the focus of several studies over the last decade. It has been found to open the blood vessels to allow blood to flow smoothly throughout the body. It is also known to be an antioxidant. While ginkgo is common in Asian cuisine, it is most often obtained through supplements. Make sure you consult your physician before taking anything new.
- Ginger – Another herb common in many Asian recipes, ginger has blood thinning properties that make it easier for blood to move. Ginger root makes a great tea and is found in candies, cookies, and other treats.
- Cayenne Pepper – That feeling of warming up from the inside when you eat this spicy herb is your body warming up your circulatory system. As an added benefit, cayenne also helps to break up plaque in your blood vessels.
- Garlic – Garlic widens blood vessels and thus lowers blood pressure. This allows blood to flow more freely. Further, there have been studies that show that garlic reduces the likeliness that blood platelets will clump together and cause clots that can lead to heart attacks and strokes.
Other Natural Circulation Remedies
There are other natural ways to boost your circulation and keep the blood flowing to every part of your anatomy. These are not just quick fixes when a problem arises but rather lifestyle change to avoid the introduction of those problems.
If you add some of these suggestions to your daily routine you help your circulatory system to work as it should. Keeping your circulation healthy now can help avoid more serious medical conditions later.
Exercise Regularly
It just makes sense; a pounding heart equals an increase in circulation. However, getting your blood pumping every once in a while, is of little help.
Regular exercise is necessary to keep your circulatory system healthy. By keeping up a steady routine of physical activity, you keep your heart strong and all the systems and organs in your body properly oxygenated and nutrient rich.
Any exercise that is classified as cardiovascular will boost your blood flow. This includes cycling, aerobics, walking, running, and jogging. Anything that gets your body moving and your heart pumping gets the blood moving throughout your body and is bound to improve your circulation.
In addition to the benefits provided by getting your heart pumping, exercise improves circulation through the movement of the muscles. This squeezes and releases the body’s blood vessels thereby helping the blood to move throughout the body.
Elevate Your Legs
Lying down with your feet raised over your heart for 15 minutes a day can help improve your circulation. Gravity works against your heart as it tries to pump blood down into the legs and back up again. By raising your legs above your heart counteracts the effect gravity has on your circulatory system.
Stand Up at Your Desk
Sitting in the same place for prolonged periods of time can cause your circulation to slow down. Crossing your legs while you sit – as many women do when they sit at a desk – can make the situation even worse.
Gravity causes blood to collect in your leg when you are inactive and sitting for extended periods. To combat this, stand up at your desk periodically throughout the day.
Standing in the same place for a long time can have the same effect as sitting so make sure that when you do stand you stretch your legs and move around. Just the act of rising and sitting will get your heart pumping a little harder and your blood flowing a little stronger.
Quit Smoking
As we discussed earlier, smoking cigarettes it disastrous for your circulatory system. To recount, the carbon dioxide, free radicals, and nicotine wreak havoc with all aspects of healthy circulation.
From reducing the quality of the blood being pumped through your body to damaging the engine that is your heart, smoking destroys the design of your circulation.
Get a Massage
Any kind of massage can increase blood flow. Even if it is just you rubbing your own legs throughout the day, any kind of massage wakes up your circulatory system and gets blood pumping to the area being massaged.
Take your massage a step further by adding aromatherapy oils to enhance the circulatory benefits of your massage. The scents can relax your body and increase circulation.
Another similar therapy that is known to increase circulation is body brushing. Just as it sounds, this involves briskly brushing the skin with a loofah or body brush always in the direction of the heart.
As with massage, body brushing improves circulation by stimulating the skin and drawing the blood flow to the surface on all parts of the body. Do this right before shower for the additional benefit of the shower itself.
Try a Hot and Cold Treatment
The body uses the blood vessels in its intricate system of internal temperature control. The blood carries warmth from the body’s core outwards to all the body. If it is too hot, the blood vessels relax and release the excess heat through the skin.
