For the general wellbeing in the body is needed proper blood circulation. With the blood circulation the body obtains the necessary nutrients, mineral and oxygen which latter are transferred to all parts of the body.
If you have improper circulation that can affects on other body parts and causing different health condition like health issues with the heart, liver, kidneys and the limbs.
Sometimes is contributive factor to many other health issues.
Common symptoms of poor circulation are numbness or tingling sensations in certain body parts, cold hands and feet, fatigue, dizziness, hair loss, dry skin, edema, headaches, muscle cramps, pain in the legs, and an irregular heartbeat.
Many factors can contribute to poor blood circulation, such as a sedentary lifestyle, smoking, excessive drinking, caffeine, poor eating habits and long hours sitting at work.
Here are the top 10 ways to improve blood circulation
Exercise is the best way to promote good blood circulation. There is no need to perform rigorous weight training exercises. In fact, simple and mild aerobic exercises are enough to improve blood flow.
Walk for a minimum of 30 minutes, at least 5 times a week.
Swimming, jogging, biking, trekking and similar activities, a few times a week
Do simple foot and hand exercises for 15 minutes daily in the morning.
Note: Do not over-exert yourself with exercise, especially when your circulation is poor.
Massage is always helpful for better circulation. Make a massage in the whole body in order to dilate the blood vessels.
- You can use olive, coconut or almond oil, but warm up a little bit.
- With a gentle firm strokes massage the hands, legs, ankles and other body parts with the oil.
- After some time take warm bath.
- Few times a week would be enough.
This therapy is also good to dilate the blood vessels and to promote blood flow.
This spice is excellent its role of improving blood circulation. The active ingredient in turmeric the curcumin helps prevent blood platelets from making clots and aw well reduce the plaque buildup in the arteries.
- Add 1 teaspoon of turmeric powder and a little honey to a glass of warm milk. Drink it 1 or 2 times daily.
- Take turmeric supplements, after consulting a doctor.
- Also, include turmeric in your cooking.
The capsaicin as main ingredient of cayenne pepper actually helps in the stimulation of proper blood flow to other organs in the body. Consumption of cayenne pepper is also good for strengthening the arteries and capillaries. Plus, it helps reduce symptoms of poor blood circulation like pain, headaches, cold feet and tingling sensations in the legs.
Mix ½ teaspoon of cayenne pepper powder, 2 tablespoon of organic apple cider vinegar and 1 tablespoon of blackstrap molasses in a cup of water. Drink this mixture twice daily.
Also, include cayenne pepper in your cooking or take a supplement after consulting your doctor.
- Coconut Oil
Coconut oil has lots of benefits and one of them is for improving blood circulation. It has healthy fats and contains medium-chain triglycerides that help relieve inflammation of the arteries. This in turn improves blood flow throughout the body.
Consume 2 to 3 tablespoons of extra-virgin coconut oil daily.
You can also use warm coconut oil to massage your hands and legs daily.
- Green Tea
This rich antioxidant beverage will relax your arteries and the circulation will be improved. Also is linked with the increase in nitric oxide levels. Excellent agent for the increasing of the blood flow.
Put a green tea bag in a cup of hot water for 5 minutes.
Squeeze out the excess tea by pressing the tea bag against the cup with a spoon.
Remove the bag, add honey and drink it.
Drink 2 to 3 cups of green tea daily.
- Dark chocolate
The cocoa in dark chocolate helps the blood flow to be improved, and according to one research dark chocolate improves blood flow to the legs by affecting bio-chemicals.
Remember to eat dark chocolate with at least 70 percent of cocoa.
Ginger is a common kitchen ingredient that can help improve blood circulation. It contains compounds like gingerols and zingerone that have a warming effect on the body, resulting in good blood circulation.
Regular consumption of ginger also prevents blood clots in the body and reduces the risk of heart disease and atherosclerosis.
Drink ginger tea 2 or 3 times a day. To make the tea, boil 1 tablespoon of thinly sliced ginger in 2 cups of water for 10 minutes. Strain, add honey and drink it.
You can also chew some fresh ginger slices daily or include dry or fresh ginger in your cooking.
Another option is to take ginger tablets after consulting your doctor.
Garlic as vegetable is excellent for treating health issues. In this case it can lower the blood pressure and to prevent platelet aggregation. A study published in The Journal of Nutrition in 2006 found that garlic is good for cardiovascular health.
- Eat 2 to 3 raw garlic cloves daily on an empty stomach.