How to Improve Blood Circulation Naturally

How to Improve Blood Circulation Naturally
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Do you suffer from cold feet and toes not just in winter time? Or do you sometimes feel numbness in certain parts of your body especially the feet and toes? These are just some of the most common symptoms that can result from blood circulation issue. 

Other symptoms can be swelling and water retention especially in the feet, or feeling of cramps and pins and needles in the legs or arms. Poor blood circulation can also affect your brain and it can cause hair loss, dizziness, fatigue or headaches.  I’ve already mentioned other signs that you have poor blood circulation.

What is Blood Circulation and Why It’s So Important

Blood circulation in our body is driven by the heart that provides a constant supply of blood to the body through the blood vessels. This process ensures the transportation of oxygen and nutrients to every cell in your body, and removing metabolic waste from the body.

Blood circulation is essential for a healthy body in order to maintain cell-level metabolism, maintain body pH levels, osmotic pressure, stabilize body temperature and protect from microbial and mechanical damage.

The problems start when blood flow becomes restricted to certain parts of the body. Although it can affect any part of your body, usually people notice it at the toes or fingers.

What Affects Blood Circulation?

There are several factors that affect blood circulation. One of them is aging. As the body ages, the arteries lose some of their elasticity and become narrower. In this case the heart needs to work harder to push the blood through the arteries, and the result is a decrease of blood flow in the body and an increased blood pressure.

Other common causes of poor blood circulation are excess weight that contributes to swelling in your lower legs and feet, smoking and the build up of plaque on the insides of the blood vessels and capillaries, which can lead to high blood pressure, heart problems and more.

Also years of no exercise can lead to bad circulation, as well as eating too much junk food which usually leads to being overweight.

How to Improve Blood Flow In Your Body?

Here are some tips and suggestions that can make a big improvement to your blood flow and improve blood circulation:

1. Exercise

Exercise whenever you can to boost your circulation. Get into the habit of finding activities you enjoy doing, as any type of physical activity that gets your blood pumping is good.

You can walk, bike, run, swim or do anything else that you like. If your circulation is already poor, start by doing some gentle exercise and move on gradually to something a bit more challenging.

2. Stretch

Make sure to get up every hour to stretch your body or exercise for 3-5 minutes. This is especially important for people who sit at the desk all day and don’t have the habit of walking around (I’ve already written on how sitting is slowly killing you).

You can try doing little arm circles, touch your toes with your hands or have a short walk. It’s important not to stay too long in one position and take regular breaks.

3. Massage

Massage, like exercise, increases circulation by stimulating blood flow in the area being massaged. Many times certain parts of your body are tight and tense and you may even have inflammation. By massaging these muscles, you release natural occurring toxins within the body and achieve better blood circulation.

You can add to the massage essential oils diluted in a carrier oil, such as rosemary essential oil which is good for circulation problems. Other good essential oils to promote circulation are cypress, ginger and peppermint.

If you are interested to learn more about essential oils you can find useful information in my e-book Magical Aromatherapy. This book will help you to discover the power of essential oils and the most effective ways to use them.

4. Elevate your legs

Elevating your legs is a good way to increase circulation and relax at the same time, and it gives you a break from standing for extended periods of time.

5. Healthy eating

Eat healthy foods and avoid unhealthy foods.

Eat fruits, vegetables, whole grains, lean proteins, and healthy fats (found in fish, olive oil, avocado, nuts and seeds).

Avoid consuming processed foods, foods rich in sugar or salt, and foods rich in unhealthy fats such as trans fats.

You can also have a look at my article about the best foods to prevent clogged arteries. Also eat spicy foods, such as cayenne pepper, garlic and ginger, as they increase your body’s temperature, which increases blood flow.

6. Ginkgo biloba

There are also a number of herbs which have been shown to improve circulation, such as Ginkgo biloba that can promote healthy circulation. In my e-book The Herbal Remedies Guide, I’ve already mentioned the ginkgo leaf as a remedy to several ailments. It is a versatile herb that strengthen memory and improves circulation.

The University of Maryland Medical Center mentions that laboratory studies have shown that ginkgo improves blood circulation by opening up blood vessels and making the blood less sticky.

Ginkgo is available as liquid extract, tablets, capsules or dried leaf for preparing a tea. It can take 4 to 6 weeks to see any effects from ginkgo.  Always consult with your doctor before taking any herbal remedies especially if you already take medications for circulatory problems.

7. Drink enough water and reduce caffeine and alcohol consumption

Staying hydrated during the day is essential for the organs to perform their daily functions. When you drink enough water, oxygen levels in your blood increase, leading to better circulation and improving your overall health.

Most experts recommend consuming 8-12 glasses of water a day. It’s also beneficial to reduce caffeine and alcohol consumption. Watch out for these warning signs that tell you that your body is lacking water.

8. Hydrotherapy

Try taking a hot bath or a hot shower. You can add Epsom salts to your bath which have healing properties and relax for 20 to 30 minutes.

Hot water helps to relax tense muscles, increases blood circulation and allows oxygen to flow more smoothly throughout the body.

You can also use a body scrub to stimulate circulation. It’s also a good idea to inhale the steam from the bath or shower, as it helps to relieve congestion and opens nasal passages. That way you are able to breath better which helps with oxygen flow and blood circulation as well.

9. Use hot and cold treatment

This involves alternating between cold and warmth on the affected body part. Apply heat, such as hot packs for 30 seconds or so, and then switch to cold pack. This could even be a bowl of warm water and a different bowl of cold water.

10. Quit smoking

If you can, quit smoking. I know it’s not easy, otherwise it wasn’t the problem of millions of people. Not only is smoking bad for your health, nicotine is among the leading causes of circulation problems. Have a look at these 5 scientifically proven natural ways to quit smoking.

11. Manage stress levels

I’ve already written about the negative effects that stress has on our body, and over time stress can have negative effects on the body’s circulation too. When we are stressed, the effect of stress shifts blood flow away from the skin to support the heart and muscle tissues.

Find ways to relieve stress, such as regular exercise, listening to a music, breathing exercises, meditation or psychotherapy.

Remember that good circulation will have an overall good effect on your body and mind, so adopt a healthier lifestyle and a healthy nutrition.

Make sure to familiarize yourself with the warning signs of poor blood circulation:

14 Warning Signs That You Have Poor Blood Circulation


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45 Responses to How to Improve Blood Circulation Naturally

  1. yasmin burney says:

    v good information for circulate of blood

  2. melita says:

    Doing all of the above except taking Ginkgo. Herbs are my next port of call.

  3. Myra Evangeline Nares says:

    Interesting topic. Its a good source for healthy options.

  4. Mary Ann garnaceq says:

    Thanks goodness for this article, this must be the caused of all mys healthy problem.

  5. Carol Dodd says:

    I’ve been using Ginkgo Biloba for years for concentration and focus. Glad to realize the other beneficial effects as well. Thanks.

  6. uzma mahmood says:

    I like your health tips

  7. David Beaster says:

    One thing that I did not see here, but have recently seen a lot of articles on is Cayenne Pepper. Check it out for yourselves, I do know it is an anti- inflammatory.

    • Jenny says:

      Cayenne pepper indeed fights inflammation and appears in several other articles I’ve written in the past about the best herbs to relieve joint pain and how to use them, the top 10 foods to increase your metabolism, top 22 natural painkillers in your kitchen and several more.

    • Drago says:

      It says Clearly at point number “5. Healthy eating”
      Also eat spicy foods, such as CAYENNE PEPPER, garlic and ginger, as they increase your body’s temperature, which increases blood flow.

  8. Ramesh Shankardas Thawani says:

    Gracia.. good advice

  9. Maria Cristina says:

    Thanks for these info.

  10. Lenah says:

    Very informative and helpfull ,thanx

  11. This body of ours is a gifted one by Lord. So long we live in it, we must take extreme care about it. The health tips which u have posted, help to support its wellbeing. Hare Krishna

  12. Manan says:

    I have rosacea on nose and not cured since 12 years. Is it due to low blood circulation or blockage. Pls give tips regarding such to cure it.

  13. Sardar Shahul Hameed says:

    Very useful informations . Thanks for the suggestions .

  14. Randal Siegel says:

    I thank for all your natural remedies god bless you all amen.
    I have two herniated discs, I keep stretching and some exercise, sometimes I do a little movement, and it’s difficult to walk or get comfortable.
    I take natural phenocane, feverfew, skullcap. And rub tiger all over area, makes it tolerable to sleep! Low income no insurance, disability said no doctor care, no disability. Any help would be appreciated!

  15. sara says:

    thank you

  16. belinda says:

    Does ginkgo bilbobla interfere with heart medication?
    I’m tempted to try the supplement.
    If only you could see what I’m going through at present.
    I can’t wait for the warmer weather.
    When it’s a week and a half of 45 degrees Celsius or 105 Farienheit I won’t be complaining this year sun!! Mmmm!

    • Jenny says:

      Ginko biloba can interact with certain medications so you will need to consult with your doctor before taking it (see more information here).

  17. Boris Amar says:

    I found all of these tips useful. Some I had already known of, and some I was glad to have met for the first time. One small correction I’ll make is, when it comes to alcohol consumption, the key factor is moderation. Alcohol, in moderation (two drinks a day), is one of the best things there are for the cardiovascular system. It thins the blood, it helps with stress, and, when not abused, it helps keep the blood flowing. Great article, though.

  18. Ian carnes says:

    I have been dealing with DVT and associated leg ulcers. I have implemented many diet changes recommended in this article and am hoping they have positive affect soon. I just started putting a compress with propolis onto the ulcers and am hopeful they will facilitate in the healing process. Any other ideas for treating slow/non-healing leg ulcers would be appreciated. I could likewise post any progress with the propolis for anyone else that may be dealing with the same issue.

  19. Peter Umarwoth says:

    i would like to get ginkgo biloba to treat my poor blood circulation. where from uganda can i get it?

    • Jenny says:

      Hi Peter, I don’t know specifically about Uganda, but generally speaking you can get it from health & natural shops or online.

  20. tobijah obara says:

    after taking ciprofloxacin 5 drip and follow up with gemifloxacin 320mg 11 cap. my whole body changed. my heart beat is irregular. no appite to eat my left hand and leg is cramping and my head is like eye turning me to fall .pls what should i do

    • Jenny says:

      Unfortunately I am not a doctor and don’t have the knowledge to help. You need to discuss it with your doctor and see if there are better alternatives that will not cause you these side effects.

  21. lutfar says:

    Very informative bro ! Loved !

  22. Louis says:

    You could also have mentioned white willow bark, which contains the active ingredient in aspirin, but in it’s natural form. So if you don’t want to take commercial aspirin (they do recommend in general that one should take a chelated aspirin of around 80 mg per day after eating, for heart health and circulation), you could take an equivalent quantity of natural white willow bark or its extract, that equals around 80 mg of commercial aspirin. I found it to make a noticeable difference in my blood circulation almost immediately. Take it directly after a meal though, to protect the stomach.

  23. Mishka says:

    Please help me and my dad I’m looking after him the docter said my father has a angina heart and very little blood going to his legs and toes his toe is very blue actually it’s black already his in bed can’t walk at all coz on the other foot between toes his holes already pus coming out he don’t want to go back to the hospital coz he was there now for three weeks but nothing helped that they give him please help us with any information

    • Jenny says:

      Hi Mishka, from what I’ve read, angina is most frequently the result of underlying coronary artery disease or other type of heart disease. Since I’m not a doctor or a certified health practitioner, and since your father has a special condition, he really needs to see a specialist who will be able to review his medical history and able to examine him. I don’t know how I can help where all the treatments in the hospital didn’t help. Any suggestion from my side would be irresponsible. You and your father need to insist to get a treatment plan for the situation and not be afraid to raise your concerns. It might be that you need to get a second opinion, but I don’t feel I have the required knowledge and experience to give specific advice, especially when the situation seems to be serious. I apologize I cannot be more helpful, but I don’t want to make more harm than good.

  24. prem girmal says:

    i have back ankle & back knee problem from last one year how to reduce the pain & also i am not able to run and walk properly is there any perfect solution for reduce pain for life time.

  25. jercy says:

    I’ve already written about the negative effects that stress has on our body, and over time stress can have negative effects on the body’s circulation too. When we are stressed, the effect of stress shifts blood flow away from the skin to support the heart and muscle tissues.

    Find ways to relieve stress, such as regular exercise, listening to a music, breathing exercises, meditation or psychotherapy.

    Remember that good circulation will have an overall good effect on your body and mind, so adopt a healthier lifestyle and a healthy nutrition.

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