Consume Omega-3 Fatty Acids
Foods containing Omega-3 fatty acids promote cardiovascular health and improve circulation. The American Heart Association recommends eating at least two servings of omega-3 fatty acids per week. If you can't consume the recommended amount, you can also consider a high-quality supplement.
If you don't do something about your bad circulation, it won't get better on its own. In fact, it can get worse. But you can manage and improve your poor circulation with lifestyle changes, medication and surgery, if necessary.
Cold hands and feet can be a result of iron deficiency anemia. People with anemia have poor blood circulation throughout their bodies because they don't have enough red blood cells to provide oxygen to their tissue.
Trans fats, saturated fats, excess salt, and added sugars can all negatively impact circulation. Eating a healthy diet full of fruits, vegetables, whole grains, oily fish, and nuts may help improve circulation. Exercising regularly, staying hydrated, and avoiding smoking also help improve circulation.
Magnesium acts as a natural calcium channel blocker and has been suggested to modulate vasomotor tone and peripheral blood flow. Preclinical studies demonstrated a protective role of magnesium on vascular calcification,8, 9 which may in turn lead to reduced arterial stiffening.
Magnesium glycinate is a good option as it is well absorbed and bioavailable. This makes it ideal for those needing to correct a deficiency.
Packed with potassium, bananas can help improve blood flow by lowering blood pressure. Too much sodium in your diet can cause high blood pressure, but potassium helps the kidneys remove extra sodium from your body, which then passes through your urine. This helps relax blood vessels and enable blood flow.
But circulation can get worse for a number of reasons, including conditions like deep vein thrombosis (DVT) and peripheral artery disease (PAD), or weight gain and age. When your circulation isn't working the way it should, some parts of your body may not get the nutrients they need.
Pentoxifylline is used to improve blood flow in patients with circulation problems to reduce aching, cramping, and tiredness in the hands and feet. It works by decreasing the thickness (viscosity) of blood. This change allows your blood to flow more easily, especially in the small blood vessels of the hands and feet.
Blood clots don't always become mobile, but it is important that you keep your circulation optimal so blood clots do not form. If you have pain, swelling, tenderness, a warm sensation, and a reddish discoloration in your legs or arms, you should seek medical attention.
Sleeping on your left side to make it easier for blood to flow in and around your heart. Keeping your arms at your sides instead of under or behind your head. Making sure your pillow supports your neck and spine and keeps them neutrally aligned.
Exercises such as squats, walking, foam roller stretch and heel lifts may improve the circulation of blood in your legs. Elevating your legs when sitting for prolonged periods of time and eating a balanced diet are some other ways you can support healthy blood circulation.
Vitamin B12 is most beneficial for circulation as it helps to keep nerve and blood cells working well. Without enough vitamin B12, the body may not be able to create enough red blood cells to transport oxygen around the body.
Vitamin D improves blood flow by relaxing the blood vessels and lowering blood pressure. Vitamin D improves the functioning of your immune system, and that helps fight cancer.
Specifically, vitamin B3 has been shown to reduce inflammation and increase circulation. People who always have cold hands and feet may want to consider a vitamin B supplement to improve blood flow and heart health.
Take a bath.
Improving your circulation can be as easy as taking a bath. The warm water in a bath helps your veins and arteries expand, which gives your blood the room it needs to flow more properly through your body. Be sure the water is not too hot because it can irritate varicose veins and be painful.
The test: Gather a few pillows or cushions and use them to prop up both legs so they're at a 45-degree angle while you lie on your back. As you're resting, notice if your legs become paler or retain their original color throughout the span of a minute.
Answer: Blood travels at three feet per second when it leaves the heart, but it slows down as it gets into smaller arteries and capillaries. It takes a minute to get around the body.