7 Ways to Improve Blood Circulation
The blood circulatory system, also known as the cardiovascular system, is vital to life. At the core of this system is the all-important heart, tirelessly pumping blood at 60-90 beats per minute to the rest of the body. Blood is then carried via conduits known as vessels throughout the body, supplying blood to every organ and system.
Blood circulation delivers oxygen, takes away waste products, fights off infections and maintains temperature in the body, among other functions. Hence, it is clear that having good blood circulation is essential to obtain optimal health.
Here are 7 easy and proven ways to improve your blood circulation:
1. Exercise and move your body
Physical activity is the most common recommendation by doctors to improve blood flow in the body. Research shows that when you exercise, your body reacts by secreting chemicals known as hormones to stimulate blood circulation. Some of the things that happen encourage blood circulation1:
● your heart is trained to pump faster and stronger to supply blood effectively to your muscles
● your blood vessels relax to allow blood to pass through smoothly
The Ministry of Health Malaysia recommends at least 30 minutes of aerobic exercise on at least 5 days per week2.
Brisk walking, jogging, swimming and cycling which only require little equipment to start are examples of easy ways to boost your blood circulation.
These workouts will also double up as means to achieve weight loss, which can further improve blood circulation3. So it's time to get moving, literally.
2. Stop Smoking
Smoking is detrimental to the heart and lungs. Not only that, the chemicals and nicotine in cigarettes damage and narrow the blood vessels, affecting blood flow negatively. Research indicates that as early as 2 weeks after quitting, blood vessels undergo repair4 and circulation is improved5. Therefore, saying no to tobacco can significantly make blood circulation better.
3. Balanced Diet and Supplements
You are what you eat. There is plenty and a variety of food you should eat to improve blood circulation. Choose iron-rich foods like spinach, legumes, tofu, meat (in moderation) and fish to ensure a balanced diet that enhances blood circulation6.
Flavonoids are important natural compounds found in diverse foods and plants. Research demonstrates that the consumption of flavonoid antioxidants has abundant beneficial effects, one of which is improving blood circulation7. Tea, citrus fruits, berries, and onions are some of the natural foods rich in flavonoids, and they can also be found in a good amount in herbal supplements like Ginkgo biloba.
Studies also suggest that eating a balanced diet that includes fatty fish like salmon, mackerel, herring, sardines, and anchovies which contain omega-3 fatty acids, fruits and vegetables like pomegranate, beetroot, and garlic, is beneficial to vascular function8 and improves blood circulation9, 10, 11.
4. Drink Enough Water
There is no life without water. 60% of the human body is made up of water, and water contributes to more than half of the components of circulating blood. Keeping yourself hydrated makes it easier for blood to flow to various organs and is important in improving blood circulation12.
The Ministry of Health Malaysia recommends that we drink 6-8 glasses (1.5-2 litres) of water every day13.
5. Time to Stand Up!
Many Malaysians are guilty of leading sedentary behaviour at work. In fact, approximately 8 in 10 Malaysians spend at least 6 hours of their job sitting at a desk, according to a survey14. The problem is that when you do that, blood pools in your legs and circulation is restricted. Research in the US found that prolonged sitting significantly reduces blood flow to the legs, but can be restored by a 10-minute walk15. Scientists have studied that simple tips like stretching16 and even intermittently standing up at your desk17 can immensely help improve blood circulation.
6. Compression Garments and Legs Elevation
Compression stockings have been around for decades and are often prescribed medically to increase blood circulation18. This concept of compression therapy to optimize blood flow has expanded into sports and is also used by athletes to improve blood flow and help them recover faster. A wide range of compression garments, including socks, shorts and tights, are proven to facilitate blood circulation when selected appropriately with the help of professionals19.
7. Consult a Healthcare Professional
If you have any symptoms, such as numbness and tingling in the hands and feet, cold hands and feet, fatigue, tiredness, or dizziness (Insert link to Article 3), do not ignore them. You should consult a qualified professional healthcare provider, doctor or physician to help you with the diagnosis and treatment prescription.
The information, including but not limited to, text, graphics, images and other material contained in this article is intended for your general knowledge and informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment for specific medical conditions. You should not use this information to diagnose or treat a health problem or disease without consulting with a qualified healthcare provider. Always seek the advice of your medical doctor or qualified healthcare provider with any questions you have regarding a medical condition or treatment before undertaking them, and never disregard professional medical advice or delay in seeking it because of something you have read in this article.