Poor blood circulation can cause a tingling sensation in the hands and feet. In addition, it could lead to a frequent feeling of falling asleep in the extremities. If you want to improve the blood flow of the whole body, put the following strategies into practice.
Steps
Method 1 of 3: Physical Strategies
Step 1. Exercise at least 3 times a week
Experiment with different types of exercise to choose the type of workout you like best. Any physical activity that allows you to get your blood flow in motion is ideal; try walking, running or aerobics, for example. Nobody stops you from strolling inside a shopping mall.
Step 2. Schedule breaks for stretching
Especially if you are used to work sitting at your desk or in the same position for a long time, take a break every hour to do some stretching exercises that will allow you to improve blood circulation. Whether you decide to touch your toes or get up for some exercise or a short walk, moving your muscles will help accelerate blood flow through the tissues; as a result you will feel more energetic and vital.
Step 3. Raise your legs
If you find that your extremities are affected by poor blood circulation (usually the feet and ankles are the most painful parts), try lifting your legs. Simply placing them on a chair the same height as yours will help improve blood flow in your legs.
Step 4. Try on the graduated compression stockings
If your feet and ankles tend to swell during the day, the problem could be from poor blood circulation back to the heart. In this case, ask your doctor about where to buy gradual compression stockings. Their purpose is to promote the venous return of blood from the extremities to the heart, thereby improving the entire blood circulation.
Step 5. Get a massage
In addition to improving blood flow in the treated area, a good massage promotes the expulsion of toxins, possible consequences of a previous poor circulation. If you wish, you can ask your massage therapist to use essential oils to further improve blood flow, such as rosemary.
- If you can't afford a professional massage, try massaging yourself. Focus on the parts of your body that seem hardest and most tense to you. Any muscle inflammation could obstruct the passages through which oxygen diffuses into the body; this phenomenon often interferes with blood circulation. Massaging those muscles will help release toxins while also improving blood flow.
- You can try to massage yourself using one of those foam tubes designed for physical activity in the pool. Place it on the floor, then squeeze it and rotate it using the part of your body where you feel the muscles are sore. For example, if you feel a particular pain or tension in a certain place in your legs, such as the iliotibial tract or the posterior hamstring, place it on the foam tube and move your leg back and forth to massage that specific muscle. This special massage will help you improve blood flow to the treated area.
Method 2 of 3: Food Strategies
Step 1. Improve your diet
Eating healthily is an essential step in optimizing your blood flow. The reason is that, over time, an unhealthy diet (based for example on a large amount of processed foods, high in fat, sugar or salt) can cause clogging of the arteries, also compromising the general health of the bloodstream. You can improve the physical condition of your arteries and the entire circulatory system by making healthy food choices, which include for example:
- Vegetables.
- Lean meats.
- Whole grains.
- Healthy fats (such as those naturally contained in avocados, oily fish, nuts and seeds).
Step 2. Eat spicy
Spicy foods contain capsaicin, a substance that comes from the chillies with which they were prepared. Capsaicin improves blood circulation throughout the body; for this reason many people tend to turn red after eating something spicy.
Step 3. Stay properly hydrated
Most experts recommend drinking 8 to 12 glasses of water a day, or even more if you exercise (to compensate for fluid loss due to sweating). Getting enough water is essential for maintaining the right blood volume, thereby promoting good circulation.
- In addition to drinking a lot, try to avoid alcohol and caffeine, as both cause tissue dehydration.
- If you notice that your lower legs tend to swell during the day, you may be drinking too much fluids. If so, ask your doctor for advice on the recommended amount of water for your specific case.
Method 3 of 3: Further Lifestyle Changes
Step 1. Stop smoking
Nicotine intake is one of the possible triggers of circulatory problems. For this reason, if you want to improve your blood flow, quitting smoking (or at least reducing the amount) is an important step to take. In addition to improving your current health conditions, you will prevent possible future worsening that could lead to very serious diseases.
Step 2. Take a warm bath
Fill the bathtub with hot water, making sure it is at the correct temperature before entering. The heat will need to be intense, but you won't have to risk getting burned. The muscles will relax and blood circulation will improve.
Step 3. Experiment with the use of drugs
If you have circulatory problems caused by any disease, such as peripheral arterial disease, your doctor may prescribe several medicines that can help you improve the overall health of your arteries. There are also some active ingredients, such as cilostazol (active ingredient of Pletal), whose action is precisely to improve blood circulation in every part of the body.
Step 4. Consider surgery
If you have severe circulatory problems, surgery may be your only weapon. The surgery is aimed at removing clots or other obstructions from blood vessels, responsible for poor and therefore dangerous blood circulation.
