10 Ways to Improve Your Circulation

You likely know that varicose veins can weaken your circulation. Good circulation delivers the essential oxygen and nutrients to your body at the cellular level needed for healthy metabolic and organ functions. Impaired circulation is a serious condition that can compromise your health. Luckily, there are many simple steps that you can take to improve your circulation.

1. Maintain a healthy weight

Maintaining a healthy weight helps promote good circulation. Being overweight can negatively affect your circulation.

2. Regular Exercise

Aerobic exercise greatly increases your heart rate, causing your heart to pump blood much more quickly. Try swimming, cycling, or a similar full-body exercise for at least half an hour every day. 

3. Stay Hydrated

The plasma in your blood is composed of 93% water. Dehydration prevents your blood from flowing through your body as it should.

4. Drink Tea

The antioxidants in tea promote cardiovascular health and may improve circulation. This is true for both black tea and green tea.

5. Relax

Stress can cause a significant increase in blood pressure, which itself can exacerbate varicose veins. Whatever your relaxing activity of choice – be it yoga, meditation or tai chi – observational studies have found these activities to have a positive effect on heart function and circulation.

6. Stop Smoking

Carbon monoxide in tobacco reduces the blood’s ability to carry oxygen, the free radicals in smoke destroy valuable antioxidants and nicotine raises blood pressure. Quitting immediately can result in significant improvement in your condition.

7. Eat Oily Fish

The omega-3 fatty acids in oily fish promote cardiovascular health and improve circulation.

Oily fish include:

  • salmon

  • mackerel

  • sardines

  • tuna

Supplements containing omega-3 fatty acids are an option for people who do not eat fish.

8. Keep Iron Levels Balanced

Iron is a vital component of hemoglobin, the blood’s oxygen transporter, and deficiency in this mineral is the most widespread nutritional deficiency, according to the World Health Organization. Eating foods rich in iron, such as red meat or spinach, helps the body maintain this essential mineral.

9. Monitor Your Sitting

The way you sit has more of an effect on your circulation than you think. Sitting in the same position for long periods can cause poor circulation. Women tend to cross their legs while at their desks. Not only is this bad for your posture, but it can be bad for the circulation. Make the time to lift your legs and do leg extensions under your desk, or try to work standing up for periods of time.

10. Eat Less Saturated Fats

Choose leaner cuts of meat, like poultry, and try not to eat too much full-fat dairy. Both of these dietary measures are important for circulatory health.

A few basic lifestyle adjustments can help improve your circulation, and prevent or manage varicose vein symptoms.


Elmore Medical Vein & Laser Treatment Center is the premier vein specialty medical practice in the Central Valley. Dr. Mario H. Gonzalez and his staff offer years of experience and medical expertise that you won’t find anywhere else. Contact us today to set up a consultation appointment.
 

Jennifer GuidryComment