How to Improve Circulation
Overview
Improving circulation is beneficial to overall health. Poor circulation may be caused by lifestyle choices including eating cholesterol-laden foods, smoking or leading a sedentary life. Poor circulation can also contribute to health conditions and diseases including high blood pressure, heart and circulatory disorders, diabetes or varicose veins. Circulation can be improved with preventive measures and making lifestyle adjustments. Adding daily physical activity and eating heart-healthy foods are natural ways to combat a preventable condition.
Step 1
Stretch the body gently to improve blood circulation. Stretching will increase blood flow to your muscles, according to MayoClinic.com. Stretch the body gently to improve blood circulation. For a meditative, flowing exercise which can stretch you try some Tai Chi exercises.
Step 2
Incorporate gentle exercise and activity into your everyday routine. Walking, running, swimming or biking will help improve blood circulation. Find a gentle exercise you can take short 10 minutes walks three times a day, five days a week. Breaking down a half hour of exercise into three short sessions is an effective way to exercise, according to the American College of Sports Medicine.
Step 3
Invert the body in different positions to circulate blood from the legs, and use other positions to circulate blood in the whole body. For just the legs, sit down facing a wall, close to the wall. Bend your knees and place your feet against the wall. Stay in that position and get comfortable. Scoot your bottom closer to the wall, and straighten the legs. Intensify it by slowly sliding your body up the wall, while resting on the shoulders. People in good health can also perform a headstand or handstand against the wall.
Step 4
Eliminate high-fat and high-cholesterol foods from your diet. Start by reducing them if eliminating them completely is too difficult. Reduce sodium intake and try to follow the DASH Diet promoted by the National Heart Lung and Blood Institute. (See Resources)
Step 5
Add heart-healthy foods to your diet including including garlic, Ginkgo Biloba and cayenne pepper, if you don't suffer from an ulcerous condition. Add folate-rich foods including kidney beans, spinach or lentils to your diet. Increase fiber to at least 25 grams of day. For even better results, go for about 35 grams of fiber per day.
skill
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tip
Use a folded towel or flat pillow when exercising on the floor, to support the head and neck.
warning
Pregnant women and menstruating women should not do any inverted exercises or yoga poses.
Inverted poses should also be avoided if you have a heart condition or any blood pressure issues.
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Resources