Starting a yoga routine will help increase blood flow throughout your body while also helping you to de-stress and reduce tension and anxiety. Yoga, in general, helps improve circulation, but some poses are especially helpful. To improve circulation, try the chair pose, mountain II pose, downward dog, triangle and yoga lunge.

Compression garments, especially compression socks are another great way to improve poor blood circulation. Like a good massage, compression socks can help improve blood flow to your legs and other extremities, making them a quick and affordable way of how to improve blood circulation right now.

Beyond increasing blood flow, compression socks can also help prevent blood clots, reduce swelling, and improve the condition of venous diseases, as well. Wondering how to improve circulation?

A nice warm bath is a great place to start. The warm water causes your veins and arteries to expand, providing more room for blood to flow throughout your body.

The dangers of stress are well documented, but did you know that stress can also cause poor blood circulation? Stress raises blood pressure, which can cause poor circulation.

Sitting down makes it more difficult for your blood to circulate to your lower extremities. One of the most tried and true ways to achieve better circulation is elevating your legs. Sitting for extended periods causes blood to pool in the legs instead of returning to the heart.

While a drink a day may help keep the doctor away, drinking more than that is a recipe for poor circulation. One way how to increase poor blood circulation is to take it easy on the booze.

Too much alcohol decreases blood circulation and can lead to several health complications, including heart disease. Just like a bath can help dilate blood vessels and veins thanks to the warmth of the water, tea can do the same thing.

Enjoying a cup of tea helps widen the pathways for blood to travel through your body, which is one way how to increase circulation. Caffeine has a diuretic effect, which dehydrates the body.

So, while you may be thinking that coffee is mostly just water, it actually has the opposite effect for your body that a tall glass of h2o does. When it comes to what causes poor circulation, there are several different contributing factors.

One way to address them all and improve blood flow is by dry brushing. Iron is a critical mineral that has several health benefits. Most importantly for improved circulation, iron is an essential element in hemoglobin, which helps transport blood throughout the body.

Eating iron-rich foods or taking an iron supplement can improve your circulation today. The causes of poor circulation are many. Between our diets, our lifestyle choices, and maybe even the occasional vice here and there, we all do things that contribute to poor blood circulation.

Start by incorporating the tips above into your daily life. Improving blood circulation in the legs through dietary choices involves promoting overall cardiovascular health and managing specific risk factors that can affect circulation.

Here are some dietary tips to help enhance blood circulation in the legs:. A healthy diet rich in nutritious foods is your first line of defense in vascular health. When a wholesome, balanced diet and regular exercise are not quite enough, the experts at the Bass Vein Center can help with improving blood circulation.

Performing surgeries since , the BASS Vein Center offers five different vascular procedures or vein treatments.

We offer 7 convenient locations and the major cities we serve include Alameda, Alamo, Antioch, Berkeley, Brentwood, Concord, Danville, Lafayette, Oakland, San Ramon, and Walnut Creek. Our offices treat a variety of conditions, from varicose veins to spider veins and even chronic venous disease. Over the course of 15 years, our offices have completed more than 24, vein procedures.

Vein surgery can be life changing for many people and a huge boost of confidence, let's get you scheduled for a consultation. Home Conditions. Jennifer Avise Rajiv Nagesetty Jon C. Orlino Michael W. deBoisblanc Brian T. Chin H. Ray Rassai Gonzalo P. Obnial Fernando R. Otero Jason F.

Moy John D. Bry Brian Keyashian. How To Improve Blood Circulation In The Legs With Food Improving blood circulation in the legs through dietary choices involves promoting overall cardiovascular health and managing specific risk factors that can affect circulation.

Here are some dietary tips to help enhance blood circulation in the legs: Maintain a Healthy Weight : Being overweight or obese can put extra pressure on your legs, making it harder for blood to flow.

A balanced diet that supports weight management is essential. Consume a Balanced Diet : Focus on a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats.

This provides essential nutrients for overall cardiovascular health. Hydrate : Staying well-hydrated is crucial for blood circulation. Drink plenty of water throughout the day to prevent dehydration, which can make blood thicker and harder to pump.

Omega-3 Fatty Acids : Omega-3s found in fatty fish like salmon, mackerel, and flaxseeds can help reduce inflammation and improve circulation. Garlic : Garlic contains compounds that may improve circulation by relaxing blood vessels and reducing blood pressure.

Incorporate garlic into your cooking. Turmeric : Curcumin, the active compound in turmeric, has anti-inflammatory properties that can support circulation.

Consider adding turmeric to your meals or taking a curcumin supplement.

Here are some other lifestyle modifications that can optimize blood flow:. Drinking fluids in general is important for good blood flow. Dehydration can decrease your blood volume, which means that blood may not be able to reach all your vital organs. Learn more about dehydration and blood flow.

Bananas contain potassium , which is important for healthy blood pressure. This benefit is most prominent if you eat bananas raw, rather than consuming them as part of baked goods for example.

There are many natural ways to improve circulation, including choosing foods that stimulate blood flow. The antioxidants, nitrates, vitamins, and other substances contained in the foods above can have a positive impact on your circulation. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

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A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based The 13 Best Foods to Increase Blood Flow and Circulation.

Medically reviewed by Marie Lorraine Johnson MS, RD, CPT — By Jillian Kubala, MS, RD — Updated on August 14, Cayenne pepper Pomegranate Onions Cinnamon Garlic Fatty fish Beets Turmeric Leafy greens Citrus fruits Tomatoes Berries Ginger Other methods Frequently asked questions Bottom line Several foods have been shown to help improve blood flow and support heart health, including garlic, onions, beets, berries, citrus fruits, and leafy greens, among others.

Cayenne pepper. Fatty fish. Leafy greens. Try the following tips for improving circulation. As mentioned before, obesity is linked to poor circulation. When someone is overweight, the heart and circulatory system have to work harder to pump blood throughout the body.

Losing weight has been shown to improve circulation and reduce the risks of developing conditions that are also linked to circulatory issues. Exercising regularly will also help improve poor blood circulation.

Aerobic exercises are particularly good for cardiovascular health and can improve circulation. Walking, running, cycling, or swimming will get your blood pumping. Another good exercise option is yoga.

It is low impact and helps circulation by oxygenating blood cells and moving blood throughout the body. Strength-training moves like squats will help with blood flow in the legs.

Tobacco products, including smokeless varieties, can harm the walls of your arteries and thicken your blood. This causes blood flow to decrease and symptoms of circulation problems to pop up.

While all tobacco use is harmful, smoking, in particular, is linked to cardiovascular issues that can affect your long-term health. Quitting is often extremely difficult.

However, the benefits are worth the effort. So talk to your doctor about things that may help you quit. High blood pressure, also called hypertension, is known to cause arteriosclerosis.

 This typically occurs when there is a blockage in the arteries of the legs. It is important to improve circulation in legs and feet to prevent a number of medical conditions that can result from poor blood flow. Your arteries deliver oxygen-rich blood from your heart to all of your body including your arms, legs and brain.

 Healthy arteries are smooth, allowing blood to flow easily providing oxygen, and other necessary nutrients to your legs. Healthy veins allow the blood to return to the heart.

Typically, with age, plaque, a sticky substance made up of fat and cholesterol, builds up in the arteries.  This plaque causes hardening of the arteries resulting in poor circulation  in legs.  The inability for oxygen to flow throughout our body causes many problems.

There is a lot you can do to improve circulation in your legs and feet.

Poor circulation may be a sign of a serious medical condition that needs to be addressed. Symptoms of poor circulation include:.

Poor circulation may be caused by a variety of conditions that affect blood flow. While treating the underlying causes of poor blood circulation is the most important step you can take, there are some things you can do on your own to alleviate symptoms.

Try the following tips for improving circulation. As mentioned before, obesity is linked to poor circulation. When someone is overweight, the heart and circulatory system have to work harder to pump blood throughout the body.

Losing weight has been shown to improve circulation and reduce the risks of developing conditions that are also linked to circulatory issues. Exercising regularly will also help improve poor blood circulation. Aerobic exercises are particularly good for cardiovascular health and can improve circulation.

Walking, running, cycling, or swimming will get your blood pumping. Another good exercise option is yoga. It is low impact and helps circulation by oxygenating blood cells and moving blood throughout the body. Strength-training moves like squats will help with blood flow in the legs. Tobacco products, including smokeless varieties, can harm the walls of your arteries and thicken your blood.

This causes blood flow to decrease and symptoms of circulation problems to pop up. While all tobacco use is harmful, smoking, in particular, is linked to cardiovascular issues that can affect your long-term health. Quitting is often extremely difficult.

However, the benefits are worth the effort. So talk to your doctor about things that may help you quit. High blood pressure, also called hypertension, is known to cause arteriosclerosis. Arteriosclerosis is a condition that hardens the arteries and can cut off blood flow.

Pretty much everyone is familiar with the fact that the human body is made up of mostly water. Your blood is about half water, so staying well hydrated will help keep it moving. According to the Mayo Clinic , the average woman needs to consume 92 oz of fluid a day while the average man needs oz.

Increase your fluid intake if you are sweating a lot due to high temperatures or exercise. Impaired circulation can cause many symptoms, such as :. However, these symptoms can also result from many other health conditions. People should see a doctor for a diagnosis if they think they have poor circulation, any other new or unexplained symptoms, or another long-term condition, such as diabetes.

Learn more about the symptoms of poor circulation here. Supplements are not a treatment for circulation problems. However, they may help with symptoms for some people or generally support cardiovascular health. Capsaicin is a compound that exists in chili peppers, such as cayenne.

One of its uses in traditional medicine is improving circulation. Few studies have examined if capsaicin is an effective treatment for circulation problems. However, scientists believe it may be a vasodilator, which means it dilates or opens up blood vessels due to its influence on TRPV1 receptors.

According to animal studies , these receptors influence vasodilation. However, should be aware that capsaicin can cause side effects, even in small doses.

These include:. Eicosapentaenoic acid EPA and docosahexaenoic acid DHA are Omega-3 fatty acids that encourage the release of nitric oxide.

Nitric oxide relaxes blood vessels, allowing more blood to flow through them. This may reduce the risk of cardiovascular disease in people who are at risk, such as those who smoke or have a high body mass index BMI. The Food and Drug Administration FDA recommends that people take no more than 5 g per day of EPA and DHA combined from dietary supplements.

Red beetroot powder contains nitrates, which are compounds that the body converts into nitric oxide. Nitric oxide helps relax blood vessels, increasing the amount of blood they can carry.

A small study of 12 participants ages 57—71 years looked at this effect. The results showed that those who drank milliliters ml of nitrate-rich beetroot juice had significantly reduced blood pressure and blood vessel inflammation 3 hours later compared with those who drank a placebo.

Vitamin B3 , or niacin , is a vitamin that doctors sometimes prescribe for lowering cholesterol and triglycerides in the blood.

One potential side effect is flushed skin, which suggests it is a vasodilator. There is not much evidence vitamin B3 directly helps with the ongoing management of circulation problems, but it does support cardiovascular health in general.

The upper limit of daily B3 for adults is 35 mg per day. It can be toxic in high doses. L-arginine is a semi-essential amino acid present in some meats and nuts. A study suggests that l-arginine may help release nitric oxide in combination with folate , vitamin B6 , and vitamin B The study looked at 80 adults, ages 40—65 years, with mild to moderately high blood pressure.

The participants took 2. After 3 months, those taking the supplements experienced significant improvements in blood vessel health and a reduction in blood pressure compared with those who took a placebo.

However, taking l-arginine alone did not produce any change. Garlic contains powerful antioxidants and anti-inflammatory agents, such as allicin, which may help relax and widen blood vessels. In a randomized, placebo-controlled trial , adults with coronary artery disease consumed either garlic powder or a placebo twice daily for 3 months.

The garlic powder improved blood flow in the upper arm compared with a placebo. However, the results were not statistically significant.

More research is necessary to determine if garlic is beneficial to blood flow. Curcumin is a naturally occurring substance that is present in turmeric. It is a phenol, which is a type of antioxidant.

In a study , 39 middle-aged and older adults consumed either 2, mg of curcumin daily or a placebo for 12 weeks. Those who took curcumin experienced an improvement in elements of blood vessel functioning.

For more in-depth resources about vitamins, minerals, and supplements, visit our dedicated hub. There is no guarantee that supplements will help with circulation problems. The evidence supporting some supplements is weak.

Whether a supplement helps also depends on the underlying cause of the circulation problems. For example, if a person is low in B vitamins, taking them may help improve blood flow. Others may need to take steps to prevent or control underlying diseases.

People can speak with a doctor to better understand their condition and what might be causing it. It is important to note that the FDA does not regulate supplements, and some may be harmful. Always check with a doctor before trying one. Several supplements may help improve circulation.

Substances such as capsaicin, beetroot powder, and Omega-3 fatty acids may help dilate blood vessels and reduce inflammation. Others may help maintain the health of blood vessels.

Do you still smoke? Quitting smoking is a healthy decision in general, and it can also help improve poor blood circulation.

In fact, smoking-related circulatory diseases kill more people each year than lung cancer does, so put down the butts once and for all!

Medical professionals constantly talk about the dangers of high blood pressure, but did you know that low blood pressure also presents dangers, as well? People with low blood pressure are more likely to have poor circulation in hands while sleeping, in addition to several other circulation related issues.

If your blood pressure is too low, construct a plan to raise your blood pressure to a normal level. Wondering how to improve poor blood circulation? With Yoga of course! Starting a yoga routine will help increase blood flow throughout your body while also helping you to de-stress and reduce tension and anxiety.

Yoga, in general, helps improve circulation, but some poses are especially helpful. To improve circulation, try the chair pose, mountain II pose, downward dog, triangle and yoga lunge. Compression garments, especially compression socks are another great way to improve poor blood circulation.

Like a good massage, compression socks can help improve blood flow to your legs and other extremities, making them a quick and affordable way of how to improve blood circulation right now.

Beyond increasing blood flow, compression socks can also help prevent blood clots, reduce swelling, and improve the condition of venous diseases, as well. Wondering how to improve circulation? A nice warm bath is a great place to start.

The warm water causes your veins and arteries to expand, providing more room for blood to flow throughout your body. The dangers of stress are well documented, but did you know that stress can also cause poor blood circulation?

Stress raises blood pressure, which can cause poor circulation. In fact, spicy peppers are frequently included in pain-relieving creams because ingesting them helps increases circulation, improves blood vessel strength, and reduces plaque buildup in your arteries.

Pomegranates are juicy, sweet fruits that are particularly high in polyphenol antioxidants and nitrates, which are potent vasodilators. Consuming pomegranate — as a juice, raw fruit, or supplement — may improve blood flow and oxygenation of muscle tissue, which could especially aid active individuals.

For example, a study found that daily consumption of 17 ounces oz. Onions are an excellent source of flavonoid antioxidants, which benefit heart health by helping your arteries and veins widen when blood flow increases.

Onions also have anti-inflammatory properties, which can boost blood flow and heart health by reducing inflammation in veins and arteries. Cinnamon is a warming spice that has many health benefits — including increased blood flow. In a study , researchers found that between two groups of subjects with a similar health profile, the group that consumed cinnamon had a statistically significant reduction in blood pressure after 90 days compared to the placebo group.

That said, this decrease was moderate. Another meta-analysis of eight studies found that cinnamon has a more favorable effect on diastolic blood pressure than on systolic blood pressure. Studies suggest that garlic — specifically, its sulfur compounds, which include allicin — can increase tissue blood flow and lower blood pressure by relaxing your blood vessels.

Fatty fish like salmon and mackerel are excellent sources of omega-3 fatty acids. These fats are especially beneficial for circulation because they promote the release of nitric oxide, which dilates your blood vessels and increases blood flow.

Omega-3 fats also help inhibit the clumping of platelets in your blood, a process that can lead to blood clot formation. Higher doses may help people with a higher chance of getting heart problems even more.

This is because beets are high in nitrates, which your body converts into nitric oxide. Nitric oxide relaxes blood vessels and increases blood flow to muscle tissue.

This means beets may help improve blood flow. In a study of 12 older adults, those who drank 5 oz. In fact, both Ayurvedic and traditional Chinese medicine have utilized turmeric since ancient times to open blood vessels and improve blood circulation, particularly due to a compound found in turmeric called curcumin.

Leafy greens like spinach and collard greens are high in nitrates , which your body converts into nitric oxide, a potent vasodilator. Research has observed that people following a traditional Japanese diet high in nitrate-rich vegetables like Chinese cabbage and spinach have lower blood pressure than those who consume a diet low in vegetables.

Citrus fruits like oranges, lemons, and grapefruit are packed with antioxidants, including flavonoids. Consuming flavonoid-rich citrus fruits may help reduce blood pressure and stiffness in your arteries while improving blood flow and nitric oxide production.

Additional research from also found that eating citrus fruits like oranges is associated with reduced blood pressure. Tomatoes may help reduce the activity of angiotensin-converting enzyme ACE , which causes blood vessels to constrict to control blood pressure.

Test tube research suggests that tomato extract works similarly to ACE-inhibiting drugs, by opening up your blood vessels and improving blood flow.

Berries are especially healthy, as they have antioxidant and anti-inflammatory qualities, which may have a positive impact on blood flow. Research shows that eating berries can lower blood pressure, heart rate, platelet aggregation, and blood levels of inflammatory markers like interleukin-6 IL-6 while also improving artery dilation.

Ginger is a staple in traditional medicine in India and China for thousands of years. In both human and animal studies, ginger has been shown to reduce high blood pressure, which negatively impacts blood flow In a study of 4, people, those who consumed the most ginger — 2—4 g per day — had the lowest risk of developing high blood pressure.

We may earn commission from links on this page, but we only recommend products we back. Why Trust Us? You might not think about it as much as you do eating healthy, exercising, and getting enough sleep , but maintaining good circulation is one of the most important building blocks to keeping your health on the rails.

The process of plaque build-up is a slow one and usually takes decades, he adds, yet studies have shown the precursors of plaque developing as early as our twenties. A sedentary lifestyle , unhealthy eating, high blood pressure , diabetes, smoking, and a family history of early heart or vascular disease can all contribute to poor circulation.

Hicks, M. Cold extremities , leg swelling , and foot wounds that take a while to heal, especially if you have a family history, are all signs you should check in with a vascular specialist. Walking can benefit both the arteries and veins. Shoot for 20 minutes of heart-pumping cardio think: cycling , elliptical, HIIT four to five times per week.

Besides reducing your sugar and fatty food intake to steer clear of high blood pressure, plaque formation, and diabetes , adding more fruits and veggies to your repertoire leads to more nitrates and other compounds in your diet, says Dr.

Patel, which your body then uses to create nitric oxide —a chemical compound we exhale that boosts blood flow by relaxing blood vessels. Foods that are high in nitric oxide converters include leafy green vegetables spinach, kale, swiss chard, bok choy, arugula , beets, cauliflower, carrots, broccoli, citrus fruits, watermelon, and pomegranates.

The more colorful your plate looks, the better off you will be. Smoking causes a build-up of plaque in your arteries that can ultimately lead to peripheral artery disease PAD.

Quitting smoking slows the process of plaque formation and vessel damage. The process of quitting is different for everyone, but there is medication available through your doctor if you find yourself struggling.

High blood pressure messes with your circulation by making your heart and blood vessels worker harder and less efficiently. This creates itty bitty tears in the artery walls, which is what gives plaque from bad cholesterol the chance to make itself at home.