Table of Contents
Poor circulation happens when blood flow is restricted or compromised due to narrowed arteries, blood clots, or health conditions like diabetes and high blood pressure. This makes it harder for blood, oxygen, and nutrients to get to vital organs and your extremities.
Addressing poor circulation is essential to avoid symptoms like numbness, swelling, and muscle pain, but it also lowers your risk of heart disease. A combination of lifestyle changes, diet, and supplements can help you avoid serious health issues and ensure your body functions at its best.
1. Exercise Regularly
Regular exercise improves circulation by strengthening the heart, enhancing blood flow, and promoting oxygen delivery throughout the body. Physical activity helps your arteries remain flexible, reducing the risk of high blood pressure and blood clots. (1)
Aerobic exercises like swimming, biking, and hiking are great when you want to increase blood flow in the body. If you’re new to exercise, start with walking. More strenuous exercise like jogging and walking activates muscles that pump the movement of blood upward. (2)
Strength training also supports circulation by improving muscle tone and skeletal function, which helps pump blood back to your heart. (3) Leg-specific exercises like calf raises, ankle pumps, and squats enhance circulation by stimulating blood flow.
Consistent exercise, even the low-impact variety, helps prevent circulation-related issues like varicose veins, swelling, and deep vein thrombosis for better overall vascular health.
2. Eat a Healthy Diet
Eating a healthy diet improves circulation by reducing inflammation and preventing plaque buildup in the arteries for better overall heart health. Here are a few foods known to do just that:
Fatty fish: Salmon, mackerel, and sardines are rich in omega-3s for reduced inflammation and lower blood pressure.
Fruits: Berries, like blueberries and strawberries, contain antioxidants that strengthen blood vessels. (4) Citrus fruits are packed with vitamin C for healthy blood flow.
Vegetables: Leafy greens like spinach and kale are high in nitrates that can help widen blood vessels and improve circulation. (5)
Magnesium-rich foods: Nuts (e.g. almonds, walnuts), seeds (e.g. pumpkin, flaxseeds), and dark chocolate help relax blood vessels. (6)
Lean proteins: Poultry, beans, and tofu provide protein without excessive saturated fat, supporting heart and vascular health.
Fermented foods: Yogurt, kimchi, and natto support healthier arteries, reduce your blood clot risk, and improve blood vessel function. (7)
A balanced diet rich in heart-healthy foods is ideal for better circulation. As far as what to avoid, too much salt and high sodium levels can lead to water retention and high blood pressure. (8) Sugary foods and drinks and processed foods can increase inflammation.
3. Stay Hydrated
Drinking plenty of water helps keep your blood fluid, preventing thickening that can slow circulation and increase clot risk. (9) That’s not the only way to stay hydrated, though. Electrolytes are important, too.
Keeping a healthy balance of sodium, potassium, magnesium, and calcium helps regulate muscle contractions, including the heart, for steady blood flow. You can do this by filling your diet with electrolyte-rich foods or trying supplements.
4. Reduce Stress
Chronic stress increases cortisol levels, which can constrict blood vessels and elevate your blood pressure. (10) The strain on your cardiovascular system reduces efficient blood flow, increasing your risk of heart disease and circulation problems.
Stress also increases inflammation, which can damage arteries and impair vascular function. Manage stress through activities you enjoy or introduce new relaxing habits. Meditation, deep breathing, exercise, and adequate sleep all help lower stress and maintain healthy circulation.
5. Avoid Smoking
The evidence is clear. Smoking is bad for your heart and contributes to every phase of atherosclerosis, which leads to arterial disease. Specific to circulatory function, smoking constricts blood vessels and increases your risk of clot formation. (11) This means a higher risk of coronary heart disease, heart attack, and stroke.
Secondhand smoke is dangerous, too. Studies show it can similarly damage the heart and blood vessels in a way that makes your heart work harder. (12)
The good news is that smoking cessation can dramatically reduce your heart disease risk and improve circulatory system function.
6. Wear Compression Socks
Compression socks apply gentle pressure to the legs, which helps force blood back toward the heart and throughout the circulatory system. This prevents blood from pooling in the lower extremities, reducing swelling, varicose veins, and the risk of deep vein thrombosis (DVT). (13)
This is especially important for anyone who spends a lot of time sitting or standing. (That’s why compression socks are popular with frequent long-distance travelers.)
Compression socks can also help reduce leg fatigue and discomfort from conditions like chronic venous insufficiency (CVI), even if it’s temporary.
7. Manage Underlying Health Conditions
Chronic issues and medical conditions can impair blood flow and increase your risk of cardiovascular problems. Getting to the root of those concerns can prevent damage to artery walls, reduce inflammation, and keep blood vessels functioning efficiently.
Here are a few conditions that impact overall health and may contribute to poor circulation:
High blood pressure: Hypertension can increase pressure on blood vessel walls, making it harder for blood to flow smoothly.
Diabetes: High blood sugar can damage blood vessels and nerves, leading to poor circulation, especially in the legs and feet. (14)
Peripheral artery disease (PAD): Narrowed arteries restrict blood flow, particularly to the legs, causing symptoms like leg pain, cramping, and numbness.
Obesity: Excess weight puts extra strain on the circulatory system and increases your risk of conditions related to poor circulation. (15)
CVI: Weak vein valves cause blood to pool in the legs. This can increase pressure on leg veins and cause swelling.
Raynaud’s syndrome: This condition causes blood vessels in the fingers and toes to constrict in response to cold or stress, reducing blood flow. (16)
Deep vein thrombosis (DVT): Blood clots in a deep vein, usually in the legs, can block blood flow, causing swelling, pain, and redness.
High cholesterol is often considered a risk factor for poor circulation, but it’s important to understand what’s really happening in the body when cholesterol is too high.
Rising cholesterol levels become an issue when LDL cholesterol becomes oxidized. This damages the endothelium, the layer of cells that lines your blood vessels, restricting healthy blood flow.
That means it’s less about cholesterol and more about everything as a whole that contributes to oxidative stress and inflammation, two key predictors of plaque buildup.
Read Next: Potential Degradative Effects of Natto on COVID Spike Protein
8. Try Specific Supplements
Certain supplements can further support circulation by improving blood vessel function, reducing inflammation, and enhancing oxygen delivery. Here are a few of our favorites for optimal circulation:
B vitamins: B vitamins like B6, B9 (folate), and B12 help reduce homocysteine levels, which can contribute to blood vessel damage and poor circulation when elevated. (17) Vitamin B3, or niacin, is linked to balanced cholesterol and reduced blood pressure. (18)
Omega-3 fatty acids: We already mentioned the benefits of fatty fish when it comes to reduced inflammation. Fish oil is a good substitute for lower triglycerides, improved blood vessel flexibility, and reduced plaque buildup in arteries.
Iron: Iron helps with red blood cell production and oxygen transport. If you’re anemic or following a diet low in iron-rich foods like red meat, chicken, and shellfish, you may be at risk of poor circulation.
Magnesium: If your diet is low in magnesium, a supplement can help promote healthy blood flow by relaxing blood vessels and reducing high blood pressure. Magnesium also helps prevent muscle cramps.
L-arginine: This amino acid helps produce nitric oxide, which relaxes and widens blood vessels for better circulation. Studies show it may also improve symptoms in those with PAD. (19)
Vitamin K2: When calcium builds up in blood vessels, it can lead to stiff, narrowed arteries and restricted blood flow. Vitamin K2 can help direct calcium away from your arteries, preventing arterial calcification. (20)
Nattokinase: This enzyme supports circulation by breaking down fibrin, a protein involved in blood clot formation. This can mean better blood flow, lower blood pressure, and improved arterial function.
Flow | Nattokinase (10,800 FU)
$59.99
Find Your Flow A daily powdered supplement designed to promote clear, efficient blood flow and circulation, ensuring vital nutrients reach your heart and organs while supporting your body’s ability to clear metabolic waste for sustained vitality and overall wellness.… read more
Toku Flow is a daily supplement that combines nattokinase with vitamin K2 and beta-glucan for a natural approach to improved circulation and overall heart health. Other Considerations
In addition to everything we’ve shared already, there are a few more lifestyle habits and natural practices that may improve circulation and get your blood pumping:
Try dry brushing. Gently brushing the skin with a natural bristle brush before your shower or bath may temporarily stimulate circulation and support lymphatic drainage. (21)
Elevate your legs. Elevating your legs is an easy way to improve blood flow, especially if you already have a condition that affects circulation. Get them at least above hip level. (Above your heart is best!)
Get a massage. Some types of massage, like trigger point therapy, stimulate blood flow in localized areas on top of the added health benefits of reduced stress and tension. (22)
Stretch. Gentle movements like stretching and yoga reduce stiffness and improve flexibility in both your muscles and your blood vessels.
Apply heat. Heat therapy through warm baths, heating pads, or sauna sessions helps dilate blood vessels and promote muscle relaxation. (23)
Limit alcohol. Drinking too much alcohol dehydrates the body and constricts the blood vessels, increasing your risk of poor blood circulation.
Avoid tight clothing. This may sound counterintuitive as compression socks improve circulation, but wearing pants or shoes that are too tight can have the opposite effect.
Get acupuncture. Studies show acupuncture may improve blood flow in targeted areas while decreasing inflammation. (24)
When to Consult a Doctor
Seek medical advice if your attempts at tackling poor circulation aren’t working. Talk to your healthcare provider if you’re experiencing persistent signs of poor circulation, like tingling extremities, frequent leg cramps, or chronic fatigue.
Seek medical attention immediately if you notice sudden swelling in one leg, severe chest pain, or skin discoloration, as these could indicate serious conditions like DVT. Chest pain, dizziness, or shortness of breath are all signs of a heart-related emergency.
The Bottom Line
The causes of poor circulation can be hard to pinpoint, especially if you’re at risk for other health conditions that impact overall wellness. A holistic approach to better circulation and your heart health is always best.
That means looking at health markers like blood vessel health and overall inflammation alongside factors like your diet, sleep, exercise routine, and chronic stress.
Consultations with your doctor are essential, but you should also take steps to empower yourself with preventative measures that don’t just boost circulation but improve your health long-term.
FAQs
What are the signs of poor circulation?
Symptoms of poor circulation include cold or numb hands and feet, tingling sensations, swelling in the legs, muscle cramps, varicose veins, and skin discoloration. Fatigue, dizziness, and difficulty concentrating can also mean reduced blood flow. You may also notice slower wound healing and vascular ulcers if poor circulation is allowed to progress.
Who is most affected by poor circulation?
Poor circulation is more common in older adults, smokers, those with a sedentary lifestyle, and anyone with existing health conditions that affect circulation. That includes diabetes, high blood pressure, obesity, cardiovascular disease, and certain cancers. Pregnant women may also be at higher risk due to increased strain on blood vessels.
Sources
Role of berries in vascular function: a systematic review of human intervention studies
Effect of Dietary Sodium on Blood Pressure: A Crossover Trial
Tobacco smoking and vascular biology and function: evidence from human studies
Compression stockings for preventing deep vein thrombosis in airline passengers
Peripheral Blood Flow Regulation in Human Obesity and Metabolic Syndrome
Raynaud's Phenomenon: Reviewing the Pathophysiology and Management Strategies
The Medical Benefits of Vitamin K2 on Calcium-Related Disorders
Kanpumasatsu: A superficial self-massage with a dry towel to enhance relaxation and immune functions
Effect of massage on blood flow and muscle fatigue following isometric lumbar exercise
