The circulatory system – also known as the cardiovascular system – transports blood around your body. It’s made up of blood vessels, heart, and lungs – all of which work together to keep your blood flowing smoothly.
Think of your circulatory system as your body’s lifeline, providing everything it needs to stay healthy. More importantly, says Debbie Grayson, a pharmacist and nutrition therapist in Greater Manchester, UK: “It helps keep us alive.”
She explains that each part of your circulatory system has a specific function:
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Blood – Transports oxygen, nutrients, hormones and waste products to where they are needed.
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Heart – Pumps blood around your body.
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lungs – Add oxygen to your blood and remove carbon dioxide.
Healthy blood flow circulation helps fight infection, reduce fatigue, and regulate your body temperature.
Poor circulation occurs when your blood vessels can’t reach the right parts of your body for it to function properly.
Each symptom usually relates to an area of your body where blood flow is reduced. For example, you may experience pins and needles in your fingers and toes because the nerves in those areas are not getting enough oxygen.
The following symptoms may be signs that your circulation is not working at its best:
Improving your diet and adopting healthy lifestyle habits can significantly improve your circulatory health. Grayson recommends these 8 steps as a way to improve your body’s blood flow.
1. Stop smoking
Smoking is one of the most harmful things you can do to your health. It damages your blood vessels, heart and circulation. Quitting smoking can significantly increase blood flow and is important for reducing the chance of developing heart disease.
2. Eat better
A heart-healthy diet — such as the Mediterranean diet — that includes fruits, vegetables, whole grains, healthy fats, nuts, seeds and dark chocolate can boost your circulation significantly.
These foods are rich in antioxidants, fiber, omega-3 fatty acids and other nutrients that promote heart health and reduce inflammation.
Increasing fiber intake can lower your cholesterol levels and improve your overall heart health.
Grayson says using the following herbs and spices in your food may also help:
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Turmeric – It has anti-inflammatory properties.
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Ginger – Helps reduce blood pressure.
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red chilli – Stimulates blood flow and strengthens blood vessels.
3. Reduce salt and saturated fat intake
Unhealthy levels of salt (sodium) in your body can cause water retention. This can contribute to high blood pressure and be bad for your circulation. Aim to consume no more than 5 grams of salt a day – about 1 teaspoon.
You should also limit your intake of processed foods as they may contain too much salt, as well as unhealthy (saturated) fats.
Grayson says: “If you eat too much, this fat can cause hardening of the arteries (atherosclerosis), which reduces your blood flow.” She recommends that you limit your intake of fatty meats and avoid processed foods as much as possible.”
4. Exercise and lose weight
Getting at least 150 minutes of exercise weekly is a reliable way to stimulate your blood flow – try activities like walking, jogging, cycling and swimming.
Grayson says: “Building muscle through weight training helps improve circulation and lower blood pressure. Stretching exercises — like yoga — not only increase flexibility and reduce muscle tension, but they also promote blood flow.
“Carrying excess weight puts extra strain on your heart and blood vessels. If you have a sedentary job, take breaks to walk around and stretch, as sitting or standing for too long can cause blood to pool in your legs. Compression stockings — socks that apply pressure to the legs to direct blood flow back to the heart — can help prevent blood pooling.”
If you have mobility issues, Grayson suggests investing in a desk bicycle, which allows you to pedal while sitting in your chair. If appropriate, consider a circulation booster that sends a mild electrical current through your legs to contract the muscles. This can stimulate your muscles to move fluid away from your legs to your heart.
If you experience swelling or poor circulation in your legs, elevate them periodically to encourage blood flow.
5. Drink more fluids
Drinking 6-8 glasses of water a day helps maintain proper blood volume and prevent your blood from becoming too thick. Stay hydrated to maintain healthy blood flow, so oxygen and nutrients can efficiently reach all your cells and tissues.
6. Avoid too much alcohol and caffeine
Drinking too much alcohol and caffeine can dehydrate your body, which can lead to poor blood circulation.
7. Manage stress and sleep well
Prolonged stress and poor sleep can increase your blood pressure and negatively affect your circulation.
“Exercises like deep breathing, meditation, and mindfulness can help manage stress,” says Grayson. “Aim for 7-9 hours of quality sleep a night to help keep your body and brain functioning.”
8. Stay warm
Cold temperatures can cause blood vessels to constrict, reducing blood circulation.
“Keep your body warm—especially your hands and feet—to encourage better blood flow,” says Grayson. “This can be extremely important if you have Raynaud’s disease.”
Poor circulation can be a result of various underlying conditions such as atherosclerosis, diabetes, chronic venous insufficiency, peripheral artery disease (PAD), Raynaud’s disease, etc.
These conditions can disrupt blood flow to different parts of the body, causing symptoms such as leg pain, numbness, swelling and difficulty breathing. Although diet and lifestyle changes may help, they may not be enough to resolve circulation problems. If you experience symptoms of poor circulation for a long period of time, it is important to talk to your doctor for a proper diagnosis.
