Poor blood circulation can be caused due to many reasons. Symptoms like muscle cramps, the digestive problems are common when experiencing poor blood circulation and this highlights the need to have good blood circulation. Proper blood circulation is necessary for the healthy growth of your cells and proper functioning of organs as it helps to transfer various minerals, nutrients, and oxygen throughout the body. It helps to remove any toxins or waste products present in the body. The circulation also helps to balance the heat generated inside the body and heals the wound and injury in your body.
Various nutritious foods can help to boost your circulation. It is essential to eat fresh fruits and vegetables daily to maintain your intake of necessary nutrients. However, some foods are more beneficial in boosting your blood flow and circulation as compared to others. Below given are some top foods that can help you to maintain and improve your circulatory system.
- Cayenne Pepper
It is beneficial in increasing your metabolic rate and blood circulation. Cayenne pepper is a hot chili pepper extract and has other forms of it like paprika and bell pepper that improves the strength of blood vessels and helps to reduce plaque build-up in arteries. Plaque is made of cholesterol, fats, and other substances that can harden and narrow your arteries. It improves the symptoms like toe numbness by ensuring proper circulation in feet. It also helps to deal with inflammation as it is rich in vitamins A and C as spicy food can be effective in keeping the blood flowing and improves digestion as well. This essential ingredient is also used in making pain-relieving creams and ointments as they promote blood flow in the affected area.
- Citrus Fruits
Citrus fruits like oranges, lemons, and grapefruits are loaded with antioxidants, vitamin C, and flavonoids that have anti-inflammatory and immune-boosting benefits. This helps to reduce inflammation and aids in reducing blood pressure. It also reduces the stiffness in your arteries while improving the blood flow and nitric oxide production. They are known for their blood thinning quality and provide strength to capillary walls. They also prevent plaque buildup that occurs due to blood clots and poor circulation. Regular intake of citrus fruits is also linked to reduced blood pressure and reduced possibility of a stroke.
- Mixture of Seeds
Seeds like flax, sunflower, chia, and pumpkin are some rich sources of Omega-3 fatty acids. They are rich in vitamin E, fiber, protein, and antioxidants. These fatty acids are essential for circulation as they help in the release of nitric oxide, which aids in increased blood flow. Omega-3 fatty acids also help with high blood pressure and improve blood flow during and after exercise. They are also known for their anti-inflammatory properties that can help to remove cholesterol and keep the blood flowing freely. They can prevent blood clots and improves the quality of blood.
- Dark Chocolate
Dark chocolate is considered a healthy food and it is often recommended to satisfy your sugar cravings. The antioxidant content in it makes it ideal for improving blood flow and circulation. Flavonoids are the antioxidants present in it that are known for their many qualities. It is recommended to buy a bar of dark chocolate that has more than 60 % of cocoa content to gain its benefits. It helps to increase the level of HDL (good cholesterol) and decreases LDL (bad cholesterol) in the blood and improves blood flow in the whole body. Eat a piece of dark chocolate daily to maintain your blood circulation. It is necessary to opt for dark chocolate only as milk chocolate and white chocolate have very low cocoa content and they aren’t effective.
- Ginger
Ginger is used from ancient times for medicinal purposes. It is known for its qualities to improve blood circulation and helps to lower blood pressure. It is said to have blood-thinning quality and makes it easier for the heart to pump blood. It also helps in the varicose veins by breaking up the fibrin in your veins and reduces their visibility. It also aids in digestion due to its anti-inflammatory properties and flushes out the toxins. It improves your immunity if taken daily and promotes healthy circulation. Take a cup of ginger tea or use raw ginger daily for enjoying its benefits.
- Beet Root
Beets are associated with many health benefits. They have a high content of nitrates which are converted into nitric oxide by the body. This nitric oxide relaxes the blood vessels and increases the blood flow in the muscle tissue and also helps to lower the blood pressure. They also boost your athletic performance and increase your immunity. Long term use of beet juice can help you gain many health benefits and keep your blood pressure in control.
- Garlic
Garlic is said to have a positive influence on your heart health and circulation. The sulfur components of garlic help to lower blood pressure and increases tissue blood flow. It also has antimicrobial and anti-inflammatory properties that aid in digestion. The components of garlic also help to flush out toxins and prevent infections. It is also known as a natural blood thinner and helps in better circulation. Daily consumption of garlic in the right amount can help to unclog arteries and prevents plaque build-up. It is advised to consume three cloves of garlic daily or take garlic powder tablets to clear any blood problems and to reduce the risk of heart disease.
Other Methods to Increase Blood Flow and Circulation
While these foods can be very beneficial in improving your blood flow and circulation there are other ways to get more effective results if you have very poor circulation. Combining these other ways with healthy foods can give you the desired result easily. Improve your lifestyle and modify your habits to not only improve your circulation but also to enhance your daily life. Practice healthy habits and cut back on your unhealthy routine to get quicker results.
- Increase physical activities
Exercise is a great way to improve your blood circulation. It helps you to boost your mood and keeps you active and healthy. It strengthens your heart and increases your circulation. The increase in blood flow helps to improve oxygen levels in your body and lowers the risk for heart diseases like high cholesterol and artery disease. Regular exercise may also lower your blood pressure and improves cardiovascular health overall. You can start with a brisk walk for at least 30 minutes and some yoga. Special poses and exercises are also recommended to promote blood flow.
- Keep yourself hydrated
Keeping yourself hydrated is essential for the proper functioning of the body. Getting enough water in a day is necessary to avoid dehydration. Consumption of foods with high sodium content and saturated fats can increase cholesterol which can affect the flow of blood through your arteries. The volume of blood circulating through your body depends upon the intake of water. Dehydration decreases the amount of blood circulating as a result, blood retains more sodium content in it and circulation becomes difficult. Therefore, it is advisable to drink 7-8 glasses of water according to your weight and daily activities.
- Reduce stress and tension
A busy lifestyle can lead to a lot of stress and tension due to work and other things. Stress can badly affect your circulation and blood pressure. Constant stress for a while can cause many health problems including heart problems as well. It increases the risk of hypertension and stroke. It can cause a build-up of plaque in the arteries and trigger poor circulation to heart muscles. It is advisable to indulge in activities that can help you to manage stress like meditation, yoga, aromatherapy, or any other activity that helps you feel calm and positive.
- Restrain from smoking and drinking
Cigarettes and alcohol affect the health badly and frequent consumption of both affects your health and circulation. Nicotine present in cigarettes clogs the blood vessels making them narrow due to which flow of blood to your organs reduces and the amount of oxygen and nutrients received by your cells decreases. Alcohol influences the blood pressure to reduce which in turn increases the heart rate to maintain a sufficient flow of blood and affects the circulation and the heart. It is advisable to stop smoking and drinking to allow blood vessels to heal and work properly.