Do you experience any of the following symptoms? Swelling in your legs and ankles, cold hands and feet, numbness in your hands or feet, muscle cramping, leg pain when walking, and slow or delayed wound healing. If so they are the most common signs that your circulation is sluggish and that you need to improve your circulation.
Even if your circulation is not in dire conditions, it’s the difference between surviving and thriving. Healthy blood circulation increases your fitness, and fitness increases your circulation – It’s a win-win. But you might not be optimizing your blood flow. Use these top tips to improve your circulation so that you can deliver more power to every cell in your body.
Basics to Improve Circulation
The following are some of the basic things to keep in mind in order to improve your circulatory function:
Lose Excess Body Fat
Being overweight puts you at risk for numerous chronic diseases and disrupts many systems in the body, including the cardiovascular system. Being obese or overweight increases the risk factors for coronary disease, in which poor circulation is at its core. On the contrary, maintaining a healthy weight allows your heart and vascular system to function properly, helping promote good circulation.
Don’t Skimp on Cardio
The benefits of strength training are immeasurable, but if you’re not balancing it with cardio work, your circulation could be suffering. Even walking can help mobilize your blood and provide great results, boosting blood flow to your brain, muscles, lungs, lymph system, and more. You can choose your preferred activity: running, swimming, cycling, or even something like yoga.
Water is chemically the simplest, yet most important nutrient in the body. We are mostly water, making it indispensable for human functioning. How do you know if you are drinking enough water? If your urine’s color is darker than a light yellow, you are not drinking enough water. Additionally, if you are thirsty, you are already dehydrated.
Besides drinking water, you can drink other liquids that can assist your circulatory system. It might not sound as exciting as a power drink, but certain teas can improve blood vessel health and lower the risk of coronary artery disease. That’s thanks to the antioxidants in the brews, particularly green tea, matcha, and black tea.
Foods that Improve Circulation
Another way to improve your circulation is by eating foods that keep your cardiovascular system healthy. All you have to do is snack a bit more strategically. With better fuel, you can count on better blood flow to improve your athletic performance. Among the foods to prioritize are:
- Leafy greens
- Citrus fruits
- Cayenne pepper
How to Improve Your Circulation
Implement the following tips to optimize blood flow:
Senior citizens have long taken advantage of compression garments like socks. Travelers swear by them for long flights, and more athletes have discovered them for sports such as running. The concept of compression socks is that the pressure on your veins can fight gravity, squeezing blood back up from your feet more quickly toward your heart. It speeds up the removal of lactic acid from your muscles and can help you recover faster from workouts.
Get a Massage
You probably don’t need convincing, but science backs this up. Even a gentle massage can encourage built-up lymph fluids to move more effectively to drain waste and toxins from your tissue. Massages have numerous benefits. They can break through congested areas, flush lactic acid, and clear the way for blood flow. If you can’t get a massage, get a massage gun so you can self-massage anytime.
Supplements that Increase Circulation
There are certain supplements that been clinically shown to enhance circulation and help maintain healthy arteries, veins, and capillaries:
- Systemic enzymes: Systemic enzymes, such as protease and serrapeptase, work within the bloodstream rather than the digestive system and are best known for their anti-inflammatory and circulation-boosting powers. They also help thin excess mucus and break down toxins, blood clots, and allergens. Systemic enzymes are best taken on an empty stomach and can be used instead of NSAIDs (ibuprofen) for pain relief. Vitälzym Cardio Proteolytic Systemic Enzymes have Serrapeptase, Nattokinase, and CoQ10 and Serracor-NK contains Serrapeptase and Nattokinase CoQ10 and Bromelain.
- Omega-7 Fatty Acids: They are found in ikura (salmon roe), cold-water fish, and buckthorn berries. Their benefits include inflammation and appetite reduction, regulation of metabolic syndrome, and decreased risk of heart disease, type 2 diabetes, and weight gain. Sea Buckthorn Oil from buckthorn berries and Purified Omega 7 Oil from anchovy fish are great.
- Omega-3 Fatty Acids: Omega-3 fats [docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA)] are found in fish oil. They help protect blood vessels, lower high blood pressure, triglycerides, and modulate mechanisms of atherosclerosis, including inflammation, blood clotting, and platelet aggregation. Fish oils, also, help reduce symptoms of depression. Nordic Naturals Ultimate Omega and Green Pasture Blue Ice Fermented Cod Liver Oil are good brands.
- Coenzyme Q10 (CoQ10): CoQ10 helps inhibit the formation of blood clots and prevent the oxidation of LDL cholesterol, supporting circulation. Unfortunately, natural CoQ10 stores decline with age and statin drugs deplete it further. Garden of Life Raw CoQ10 is made from Chia Seed Oil and Qunol Mega Ubiquinol Coq10 is made from ubiquinol, not ubiquinone (better for you).
- L-arginine: L-arginine is an amino acid that boosts nitric oxide levels, relaxes blood vessels, and improved blood flow. You can find it in turkey, chicken, pork, pumpkin seeds, and soybeans. L-arginine is a good pre-workout as well and when you combine it with Aged Garlic Extract you can help reduce coronary artery calcification.
- Resveratrol: Resveratrol is found in red wine and red grapes that helps to keep the cells lining of blood vessels healthy, boost nitric oxide, relax blood vessels, lower LDL cholesterol, and prevent blood platelet clumping. Choose formulas that combine resveratrol with grape seed extract for a more powerful effect such as Adora Organics Resveratrol with grape seed extract, quercetin, and green tea.
Some of the top tips to improve your circulation are actually incredibly simple. Keeping a healthy weight, staying active and hydrated, using compression socks, getting massages, and consuming they right supplements and foods can help your circulation function properly.
To a Fitter Healthier You,
The FitnAll Family