Poor circulation is caused by reduced blood flow to a specific area of the body. The problem mainly affects the extremities and especially the legs. It is important that the blood circulates properly in the legs because it allows the tissues to absorb nutrients and get rid of waste. This exchange is essential for keeping your legs healthy and strong over time. The good news is that just making small lifestyle changes can improve blood circulation in the legs. You can start adopting new, healthier habits right now.
Steps
Part 1 of 4: Acquire New Healthier Habits to Improve Leg Circulation
Step 1. Avoid standing or sitting for too long
It is important to stay on the move throughout the day to get the blood flowing to the lower limbs. When you sit or stand for long periods of time, you allow blood to build up rather than flow and this is detrimental to your long-term health. When you realize that you have been standing in the same position for an hour or more, move for a few minutes before assuming it again.
- If you do a job that forces you to sit for a long time, get up and take a break every 90 minutes or so. Even though all you can do is walk to the bathroom and back to your desk, simply moving your legs will promote better circulation.
- If possible, work at a desk that allows you to stand upright. It is a rather expensive tool, but very functional and useful for health.
- Try to get up often during flights, even if you just stand in front of your seat. Stand for a few minutes every half hour. If for some reason you can't get up, at least rotate your ankles to stimulate circulation.
Step 2. Get into a position that promotes good blood circulation
Do you tend to cross your legs when sitting? It is a bad habit that prevents blood from flowing freely, thus worsening tissue health. Get into the good habit of sitting in a position that promotes proper blood circulation.
- Keep your legs slightly apart and your feet flat on the floor. Remember to get up from time to time so as not to stay in the same position for too long.
- If possible, raise your legs slightly to stimulate blood circulation. Keep your feet resting on a stool that is 15-30cm high.
Step 3. Exercise regularly
If you have the opportunity to exercise several days a week, your blood circulation will certainly benefit greatly. Any movement involving the legs is beneficial for their health. Practice power walking, running, biking, swimming, hiking or any other activity you enjoy and pushes you to keep your legs moving.
- Exercise every day to get the most out of it. Even a half-hour walk repeated 4-5 times a week will improve the health of your legs.
- If you prefer a low impact discipline, try practicing yoga. Many positions involve the use of the legs and stimulate the circulatory system.
Step 4. Wear comfortable shoes
High-heeled shoes and very tight or pointed shoes can obstruct the flow of blood from the legs to the heart. If you want to solve the problem of poor circulation, it is important to wear comfortable, well-cushioned shoes with a low heel.
- Use sneakers or moccasins that leave room for the foot to allow it to breathe.
- When you want to wear a pair of elegant shoes, choose round or almond toe. Prefer wedges to stilettos if you want to wear heels.
Step 5. Use the graduated compression elastic knee-highs
They are similar to graduated compression tights and are designed to support the skin tissues of the legs and promote blood circulation. You can buy them online or in specialized stores. Consult your doctor to find out which knee-highs are best suited to your specific needs.
Step 6. Stop smoking
Smoking can cause peripheral arterial disease, a condition in which the arteries in the legs harden and prevent blood from circulating. If you suffer from poor circulation, quitting smoking is one of the first steps you can take to regain leg health.
If you can't stop on your own, ask your doctor for help. Nowadays there are numerous tools available to those who want to give up this bad habit
Part 2 of 4: Improve Leg Circulation with Herbs and Supplements
Step 1. Use birch bark
It is known for its ability to stimulate the circulatory system. You can take it as a supplement or infuse it to make herbal tea. It is especially great when paired with ginger. Drink a cup of it every day.
Step 2. Take gingko biloba
It has been used for centuries to counteract various ailments and there is evidence to confirm its ability to dilate blood vessels and improve circulation.
Take ginkgo biloba in the form of a dietary supplement. The recommended dose of extract is 120-240 mg per day to be divided into two or three doses
Step 3. Make cayenne pepper tea
This pepper variety is said to help dilate blood vessels and improve circulation. You can use it to flavor your recipes or infuse it to prepare a herbal tea to sweeten with honey. Try to use cayenne pepper every day to see your circulatory system gradually improve.
Step 4. Treat yourself with fish oil
Contains omega 3 fatty acids which are essential for having an optimal lipid profile. Blood circulation improves if the good cholesterol level rises.
Fish oil is available in capsules and is generally made from mackerel, tuna, cod liver, herring or salmon
Part 3 of 4: Eat Healthy to Improve Leg Circulation
Step 1. Reduce your salt intake
Salt prompts the body to retain water and sweat, as a result the veins are put under pressure and blood circulation deteriorates. Try to cut your daily salt intake by half, starting by avoiding adding it to already cooked foods. You should set a limit of 2,000 milligrams of salt per day.
- Cook whenever you can instead of eating out or just reheating ready-made meals. Every meal eaten at a restaurant or bought ready-made contains much more salt than you can imagine. An effective way to protect leg health is to prepare most meals at home from fresh ingredients.
- Avoid salty snacks, fast food, and microwavable ready-made foods.
- Drink plenty of water to get the salt out of your body. Your body needs about two liters of water to be fully hydrated.
- If you love salty foods, consider using a salt substitute. Find out at a store that specializes in organic and natural foods.
Step 2. Maintain a healthy body weight
To have healthy legs, feet and circulatory system it is essential not to be overweight. Because of the excess pounds, the circulatory system gets tired, so follow a balanced diet and work with your doctor to reach a weight that is suitable for your body characteristics.
- You should eat mostly fruits, vegetables, whole grains, and lean meats.
- Make sure you get a good amount of fiber by eating legumes, nuts, oats, and other foods that are rich in fiber.
Part 4 of 4: Asking the Doctor for Help
Step 1. Ask your doctor to help you eliminate the cause of poor circulation
Sometimes it is a symptom related to a more serious condition. Talk to your doctor to find out where the problem comes from in your case.
- Diseases that compromise the proper functioning of the circulatory system include: obesity, diabetes and heart or arterial disease (including peripheral arterial disease).
- Many of these diseases can be controlled or treated by combining drug therapy with a healthier lifestyle to lower blood glucose and cholesterol levels.
- If left untreated, peripheral arterial disease can lead to a heart attack or stroke.
Step 2. Make a note of your symptoms
Your doctor can only find the right treatment if they are clear about your condition. Track symptoms as they occur, specifying the intensity and duration. Common symptoms of poor circulation affecting the legs include:
- Tingling;
- Numbness;
- Itching or stinging
- Muscle pains
- Cramps.
