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This article was co-written by Luba Lee, FNP-BC, MS. Luba Lee is a licensed family physician practicing in Tennessee. She received her MSN from the University of Tennessee in 2006.
There are 8 references cited in this article that you can see at the bottom of the page.
This article has been viewed 6,598 times.
Poor circulation is caused by reduced blood flow to a certain part of the body. This condition most commonly occurs in the extremities, especially the legs. Good circulation in the legs is important, as it helps deliver nutrients to the foot tissues and remove waste, which is essential for foot health and strength. Fortunately, circulation in the legs can be improved by establishing healthy habits. You can start making positive changes now!
Steps
Create habits for healthy feet
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Do not sit or stand for long periods of time. Sometimes you should walk to help blood circulation in the legs. Sitting or standing for too long will cause blood to pool instead of circulating, which will eventually damage health. When you realize you’ve held a position for an hour or more, walk back and forth for a few minutes before returning to the original position.
- If you work in an office and your job requires you to sit often, get up every hour and a half and take a break. Even if it’s just going to the bathroom and then going back to the table, your legs have been exercised and will help blood circulation better.
- You might also consider using a standing desk instead of sitting.
- When you’re on a plane, try standing up every few minutes, about every 30 minutes. If you can’t stand for some reason, you can rotate your ankles while sitting to increase blood circulation. [1] X Research Source
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Maintaining a posture improves circulation. Do you often sit cross-legged? This position blocks blood circulation in the legs, making it difficult for blood to reach the leg tissues to keep them healthy. Get in the habit of sitting in a good posture for blood circulation.
- When sitting, you should keep your feet slightly apart, feet flat on the floor. Remember to get up from time to time to avoid staying in one position for too long.
- You can also elevate your legs slightly to help improve blood circulation. Place your feet on a stool about 15-30 cm above the ground.
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Create an exercise routine. If you can spend time exercising, the blood circulation will definitely be better. Any exercise that uses the legs will help improve circulation. Try brisk walking, running, cycling, and other exercises that force your feet into motion.
- Exercise daily for maximum benefits. Even just walking for 10 minutes a day, 4-5 times a week, you can help improve the health of your feet.
- If you’re looking for more gentle activities, try yoga. [2] X Research Source There are many yoga poses that use the legs and stimulate the circulatory system.
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Wear comfortable shoes. High heels, pointed toes or tight shoes can impede blood flow from the feet to the heart. If you’re looking to improve circulation in your feet, it’s important to choose shoes with low heels and comfortable insoles.
- Wear tennis shoes or loafers to allow your feet to breathe.
- Wear shoes with a rounded or almond-shaped toe instead of pointed toe shoes. If you want to increase your height, you can choose wedge shoes instead of high heels.
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Wear medical socks. Medical socks are shaped like pantyhose, specially designed to help stabilize leg tissues and help blood flow more easily. You can find medical socks at drugstores or visit your doctor to order them to fit your feet and meet your unique needs.
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Stop using tobacco products. Smoking habits can lead to peripheral artery disease, which means the arteries in the legs harden and lose their ability to circulate blood. If you have poor circulation, stop smoking and do not use tobacco products to restore foot health. [3] X Research Sources
- If you live in the US, you can call the smoking cessation assistance number at 1-800-QUIT-NOW. They can give you practical advice, give you advice on how to quit smoking, and refer you to other smoking cessation resources. [4] X Trusted Source Centers for Disease Contrp and Prevention Go to source
Using herbs and functional foods
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Try birch bark tea. This herb is said to be beneficial for the circulatory system. You can use birch bark as a supplement, but tea is also great, especially when mixed with a bit of ginger. Drink one cup a day. [5] X Research Sources
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Take ginkgo extract functional foods. Ginkgo has long been used for a variety of medicinal purposes, and there is evidence that ginkgo can dilate blood vessels and improve circulation.
- The recommended dosage of ginkgo leaf extract is 120-240 mg per day, divided into 2-3 doses. [6] X Research Sources
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Drink cayenne pepper tea. This hot pepper is said to dilate blood vessels and improve circulation. You can sprinkle chili over food or stir it into tea with a bit of honey. The circulatory system will gradually improve if you take cayenne pepper daily.
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Take fish oil tablets. Fish oil contains omega 3 fatty acids, which are essential for a healthy lipid structure. High concentrations of “good” chpesterp will help improve circulation. [7] X Research Sources
- Fish oil supplements come in capsule form and are usually made from mackerel, tuna, cod liver, salmon or herring.
Healthy eating
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Reduce salt intake. Salt causes the body to retain water and swell. This condition can put pressure on the blood vessels and lead to poor circulation. Cut your salt intake by half and avoid sprinkling more salt on food after it’s been prepared. Try to limit salt intake to no more than 2,000 mg/day. [8] X Trusted Source US Food and Drug Administration Go to Source
- Try to cook for yourself instead of eating out or buying ready-to-eat foods. Restaurants and ready-to-eat foods often use more salt than you think. Avoid this by cooking your own meals with whole foods whenever possible.
- Avoid salty snacks, fast foods and ready-to-eat foods that reheat in the microwave.
- Drink plenty of water to remove salt from the body. You need to drink about 2 liters of water a day to stay hydrated.
- If you really like salt, you can use salt instead. There are many salt substitutes available at health food stores.
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Maintain a healthy weight. Staying at a healthy weight is an important part of keeping your feet healthy and improving circulation. Being overweight puts pressure on the circulatory system. Eat a balanced diet and work with your doctor to achieve the right weight for your body type.
- Eat plenty of fruits and vegetables, whole grains, and lean meats.
- Make sure to get enough fiber from legumes, nuts, oats, and other high-fiber foods.
Medical treatment
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Ask your doctor about treatment options for the cause of your poor circulation. Poor circulation is often a symptom of a larger problem. Talk to your doctor about what could be causing this.
- Common diseases that cause poor circulation include obesity, diabetes, cardiovascular disease, arterial complications, and peripheral artery disease.
- Many of these conditions can be controlled or treated with a combination of medications and lifestyle modifications to lower blood sugar and cholesterol.
- If left untreated, peripheral artery disease can lead to a heart attack or stroke.
Record your symptoms. Your doctor will give you the most effective treatment if they know your symptoms well. Keep track of symptoms, when symptoms appeared, and how long symptoms have lasted. Common symptoms of poor circulation include:
- Feeling like ants crawling in the legs
- Numbness in the legs
- Sharp or stinging pain in the leg
- Pain in leg muscles
- Cramp
Advice
- Always ask your doctor for the most helpful advice.
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This article was co-written by Luba Lee, FNP-BC, MS. Luba Lee is a licensed family physician practicing in Tennessee. She received her MSN from the University of Tennessee in 2006.
There are 8 references cited in this article that you can see at the bottom of the page.
This article has been viewed 6,598 times.
Poor circulation is caused by reduced blood flow to a certain part of the body. This condition most commonly occurs in the extremities, especially the legs. Good circulation in the legs is important, as it helps deliver nutrients to the foot tissues and remove waste, which is essential for foot health and strength. Fortunately, circulation in the legs can be improved by establishing healthy habits. You can start making positive changes now!
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