The circulatory system is a network of roadways which carries blood to every corner of your body. When your circulation is poor, it slows or blocks the blood flow resulting in the cells not getting all the oxygen and nutrients they need to function. However, nature offers a wide range of effective remedies to boost blood flow throughout your body and this natural approach not only improves circulation but also supports your overall cardiovascular health. Here we will take a look at what you can do to stay healthy.
Signs of Poor Circulation
When your limbs can’t get enough blood, your hands and feet may feel cold or numb. You may also experience a tingling sensation or have muscle cramps and in some cases mild swelling. If you’re light-skinned, your legs might also get a blue tinge. Poor circulation also can dry your skin, turn your nails brittle, and make your hair fall out, especially on your feet and legs.
10 tips to improve your circulation
1. Stop smoking
Smoking causes immediate and long-term damage to your circulation. Nicotine harms the walls of your arteries, the lining of blood vessels, and increases blood viscosity, making it harder for blood to flow efficiently. Research has found that some vascular damage begins to reverse within one month of stopping smoking, with significant improvements continuing over time.
2. Take care of your blood pressure
Aim for 120 mmHg over 80 mmHg or less, but ask your doctor about the best numbers for your age and health.
3. Stay hydrated
Around half of your blood is made up of water so keeping hydrated is key! If you’re not drinking enough fluid, you will have less blood in your body, and your blood may also become thicker. Aim for 8 glasses of water a day to keep the blood flowing. You’ll need to drink more if you exercise or if it’s hot outside.
4. Get some exercise
Exercise stands as perhaps the most effective natural circulation booster. Aerobic means “with oxygen” so when you exercise you take in more oxygen and move it to your muscles. This gets your blood pumping, makes your heart stronger, and lowers your blood pressure. Set a goal to exercise and try to do some type of physical activity every day. Do strengthening activities that work all the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) at least 2 days a week.
5. Try some Yoga
Yoga is a low-impact exercise that can jump-start your blood flow. When you move, it brings oxygen to your cells. When you twist, it sends blood to your organs. And upside-down positions shift blood from the bottom half of your body up to your heart and brain.
6. Stand up
Sitting for hours at a time isn’t great for your circulation. It weakens leg muscles and slows the blood flow in your legs, which could cause a clot. If you work at a desk, consider a standing desk instead or taking regular breaks for a walk and stretch. Getting up on your feet works the valves in your leg veins, sending blood up to your heart and keeps everything moving.
7. Compression socks
These put a bit of a squeeze on your legs so your blood doesn’t hang around too long. Instead, it’ll move back up to your heart. Check with your doctor which ones would be best for you.
8. Eat a balanced diet
Make sure you eat a healthy balanced diet including a variety of fruits and vegetables. Stay away from saturated fats and processed foods which often contain more salt. This will help keep your weight in a healthy range and your cholesterol and blood pressure in check.
9. Keep your legs elevated
Try to prop up your feet at least slightly higher than your hips when you’re sitting down. This means gravity makes it easier for the blood in your legs to travel back up to your heart. Leg elevation pillows can also be an option if you have trouble sleeping.
10. Take a bath
It’s a temporary fix, but a bath is a great way to kick-start your circulation. Warm water makes your arteries and veins open a bit wider, letting more blood through. Drinking hot water or tea does the trick as well.
Natural Remedies to Boost Blood Circulation
Omega-3 Fatty Acids
Omega-3 fatty acids have earned their reputation as circulation superstars. These essential fats help reduce inflammation, decrease blood platelet aggregation (preventing excessive clotting), and improve the flexibility of red blood cells, allowing them to navigate through smaller vessels more easily.
- Eat fatty fish like salmon, mackerel, sardines, or herring on a weekly basis
- Add plant-based sources such as flaxseeds, chia seeds, and walnuts to your diet
- Consider a high-quality fish oil or algae-based omega-3 supplement
- Use flaxseed oil in salad dressings (but not for cooking, as heat damages omega-3s)
Cayenne Pepper
Cayenne pepper contains capsaicin, the compound responsible for its heat, which acts as a powerful vasodilator, expanding blood vessels and improving circulation. Studies have also found that regular capsaicin intake may reduce blood pressure and improve cardiovascular function.
- Add a pinch of cayenne to soups, stews, and other dishes
- Try a morning drink with of warm water, lemon, honey, and a dash of cayenne
- Create a warming circulation-boosting tea with ginger, cinnamon, and cayenne
- Consider cayenne supplements
Ginger
Ginger contains the potent bioactive compound gingerol which promotes circulation by reducing inflammation and relaxing blood vessels.
- Drink fresh ginger tea daily (simmer sliced ginger in water for 10 minutes)
- Add grated ginger to stir-fries, soups, and smoothies
- Combine with citrus and honey in warm water as a morning circulation booster
- Consider high-quality ginger supplements
Circulation-Boosting Foods
Numerous studies have shown that a healthy well-balanced diet rich in antioxidants, nitrates, and vitamins can improve endothelial function and reduce cardiovascular risk. The Mediterranean diet, in particular, has been extensively studied for its circulation boosting benefits.
- Incorporate nitrate-rich foods like beetroot, leafy greens (rocket, spinach, kale), and celery, which convert to nitric oxide, a powerful vasodilator
- Eat antioxidant-rich berries (blueberries, strawberries, raspberries) that protect blood vessels from oxidative damage
- Include garlic and onions containing allicin, which helps relax blood vessels
- Add citrus fruits, high in vitamin C, essential for maintaining the integrity of blood vessels
- Choose dark chocolate (70%+ cocoa) containing flavanols that boost nitric oxide production
- Add a pinch of turmeric with its active compound curcumin, which improves endothelial function
- Eat watermelon rich in l-citrulline, which converts to l-arginine and promotes nitric oxide production
Increase your Iron Intake
Iron is essential for the formation of haemoglobin, the protein in red blood cells that carries oxygen throughout your body. Without sufficient iron, your body cannot create enough healthy red blood cells, leading to anaemia and a compromised circulation. Multiple studies have shown that increased iron intake improves exercise capacity, temperature regulation, and tissue oxygenation – all markers of efficient circulation.
- Consume iron-rich foods like lean red meat, poultry, seafood, pulses, and leafy greens
- Pair iron-rich foods with vitamin C sources to enhance absorption
- Consider an iron supplement if advised by your healthcare provider
- Avoid consuming calcium-rich foods or coffee/tea with iron-rich meals, as they can inhibit absorption
If you suspect an iron deficiency might be contributing to your circulation problems, consult with a medical practitioner before supplementing, as excess iron can be harmful.
Essential Oils
Certain essential oils contain compounds that stimulate blood flow when applied topically (properly diluted). These natural plant extracts work through various mechanisms, including vasodilation and improved microcirculation to smaller blood vessels near the skin’s surface.
- Rosemary oil – stimulates circulation and reduces inflammation
- Cypress oil – strengthens blood vessels and improves venous flow
- Peppermint oil – creates a cooling sensation while dilating blood vessels
- Ginger oil – warms tissues and stimulates blood flow
- Black pepper oil – creates a warming sensation and improves local circulation
Always dilute essential oils in a carrier oil like jojoba, coconut, or almond oil (typically 3-5 drops of essential oil per tablespoon of carrier oil). Apply to areas with poor circulation, such as feet, hands, and legs, massaging in circular motions toward the heart.
Boost your circulation with massage therapy
Improved circulation is a benefit commonly gained through massage. There are two main types of circulation within the body, the circulation of lymph flow and the circulation of blood flow. When circulation is poor conditions such as swelling, tightness, tension and pain can increase. By applying physical pressure to muscles and soft tissues this helps move blood through congested areas, assists venous return (blood flowing back to the heart), and releases tension that might be restricting normal blood flow.
What type of massage is right for me?
Sports Massage uses a variety of techniques to help improve circulation and decrease pain. It can be perceived as a more intense type of massage, due to the firm pressure used throughout. Sports massage is a treatment that stretches and relieves the soft tissues in the body. Despite the name, sports massage isn’t just for athletes – it can be used to great effect by anyone who is experiencing muscle tightness or muscle tension. This type of massage improves blood circulation due to the friction created between the skin and fingers. Improving blood circulation maintains muscles strength and energy. It is ideal for preventing injury and reducing recovery time following exercise. It can improve range of movement and flexibility of the muscles and offer help for those who suffer general aches and pains from daily life.
Clinical Massage involves working with the tissues of the body and can help reduce pain in chronic conditions and everyday stresses on your body. This form of restorative massage is gentle and encourages relaxation both physically and mentally. Clinical massage decreases muscle tightness and tension due to varied pressure and techniques used throughout. The friction created between skin and fingers encourages an improved blood circulation promoting heathier, stronger muscles. This type of massage is a great stress relief for those leading chaotic lifestyles and in need of some restoring balance.
Lymphatic Massage is also known as manual lymphatic massage (MLD), is a type of massage that stimulates the flow of fluid in the lymphatic system to reduce swelling, improve circulation, and improve the immune system. By gently massaging the lymphatic system, lymphatic massage can help to remove toxins from the body more effectively and promote healthier muscles. Lymphatic massage can also have a positive calming effect on the nervous system, which can help ease tension, promote relaxation, and improve sleep.
Thai Foot Massage is a therapeutic treatment that combines elements of traditional Thai and Chinese medicine. Using hands, thumbs, and a special wooden stick. This helps to release fascial tension, restore balance and promote natural healing and a sense of well-being. Thai foot massage stimulates circulation and encourages relaxation of muscles and fascia in the feet, ankles, and lower legs, easing tension and stiffness. It also supports improved mobility and postural alignment through enhanced lower limb function, relieves foot and leg discomfort, especially from standing, walking, or sports activities and boosts energy levels.