In the UK, circulatory system diseases affect approximately four million people, accounting for almost 40 per cent of deaths each year—more common than heart disease and cancer.
Amidst these startling statistics, could the secret to alleviating poor circulation, often manifested through symptoms like numbness, tingling,
throbbing or stinging pain in your limbs, and muscle cramps, be nestled in our everyday activities and dietary habits?
Circulation, the vital process where blood delivers oxygen-rich sustenance to the brain and other tissues while concurrently eliminating waste products, is pivotal for maintaining good health.
While the mechanisms of circulation are largely automated, there exist several strategies that can enhance it.
This article delves into various research-backed strategies to enhance circulation, exploring risk factors, symptoms, and providing guidance on when to seek medical advice, all with a lens focused on safeguarding and nurturing our vascular health amidst a prevalent health challenge.
The insidious impact of cigarette smoke on our vascular system is well-documented. Both firsthand and secondhand smoke introduce a plethora of harmful substances into our bodies, which can damage our blood vessels[1].
These substances not only damage the vessel walls but also alter our cholesterol levels, reducing the beneficial cholesterol that our bodies need. Moreover, the risk of blood clot formation is significantly heightened, which can further impair circulation and increase the risk of strokes and heart attacks.
Steering clear of cigarette smoke, or taking decisive steps towards quitting smoking, can markedly enhance circulatory health and mitigate risks associated with poor blood flow. Quitting smoking can drastically improve circulation and lung function within 2 weeks to 3 months[6].
The food we consume plays a pivotal role in determining our overall health and, more specifically, the health of our circulatory system. Diets high in saturated fats have been linked to arterial blockages, which can significantly hinder optimal blood flow.
These blockages, often resulting from a buildup of cholesterol and other substances in the arterial walls, can restrict the efficient delivery of oxygen-rich blood to various tissues and organs.
By adopting a diet that is lower in saturated fats, we pave the way for smoother, unhindered blood flow, thereby supporting the vitality of our circulatory system and, by extension, our entire body.
In our increasingly sedentary world, where prolonged sitting has become the norm, the importance of regular movement to counteract its effects cannot be overstated[2].
Extended periods of inactivity can significantly hamper effective circulation, leading to stagnation of blood in the vessels and potentially contributing to the formation of blood clots.
Introducing regular movement into our routines, whether it be through short walking breaks, stretching, or adopting a standing workstation, can invigorate our circulatory system, ensuring that blood continues to flow efficiently throughout our bodies. By consciously minimising prolonged sitting and embracing regular movement, we actively support our circulatory system, fostering enhanced blood flow and overall health.
Engaging in cardiovascular exercises, such as jogging, not only bolsters circulatory health but also significantly enhances blood circulation.
A study conducted in 2018[3] underscored the many benefits of regular cardiovascular exercise, revealing that it not only optimises the body's utilisation of oxygen but also facilitates the dilation of blood vessels, ensuring efficient oxygenation of muscles.
Moreover, it boosts endothelial function—ensuring the inner lining of the vessels works optimally—and strengthens heart health, both crucial for sustaining a vigorous circulatory system.
Choose exercises that focus on that part of the body affected by poor circulation. If it's in your feet, walking gets blood moving in your toes, feet, ankles and legs. If you can’t get outside, walking up and down the stairs will do. Or you can try some squats, leg lifts and calf raises.
If it's your hands and fingers, you can extend your hand in front of you and shake for a few seconds. Or, try clenching your fist with a stress ball (or rolled up sock) in your hand.
Carrying excessive body weight, especially in the form of visceral fat, can hinder insulin function and lead to arterial damage, both of which adversely affect circulation.
By maintaining a healthy weight through a balanced diet and regular exercise, you can reduce the risk of conditions like atherosclerosis — a buildup of fats, cholesterol, and other substances in the artery walls that can obstruct blood flow.
Furthermore, a healthy weight decreases the likelihood of developing other health complications such as diabetes and hypertension, which can further compromise circulation.
Yoga, with its bending and stretching, can compress and decompress veins, enhancing circulation[12]. Postures like the downward-facing dog can improve circulation by positioning the heart above the head, allowing gravity to facilitate blood flow towards the head.
Oily fish, rich in omega-3 fatty acids, promote cardiovascular health and improve circulation[4]. Antioxidants in both black and green tea have been associated with improved blood vessel health and reduced cardiovascular risk, respectively[5].
Spicy foods, particularly those containing chilli peppers, can have a positive impact on blood circulation[8]. Capsaicin, the compound that gives chilli peppers their heat, has been shown to improve blood flow by affecting blood vessel dilation.
Vasodilation: Capsaicin stimulates receptors in the blood vessels, causing them to relax and dilate. This process, known as vasodilation, allows for increased blood flow through the vessels.
Blood Thinning: Some studies suggest that capsaicin may also have a blood-thinning effect, which could further enhance circulation by preventing blood clots and allowing the blood to flow more easily through the vessels.
Metabolism Boost: Spicy foods can temporarily boost metabolism, which may increase heart rate and enhance blood flow throughout the body.
Iron plays a pivotal role in our circulatory system, being a key component in the production of hemoglobin, which is responsible for transporting oxygen throughout the body. Ensuring an adequate intake of iron is vital for maintaining optimal circulatory health and overall vitality.
Foods rich in iron, such as spinach and red meat, are not only nutritious but also essential in supporting the efficient delivery of oxygen to various tissues and organs. Adopting a diet that includes iron-rich foods can help sustain the robustness of your circulatory system and contribute to your general well-being.
Compression socks can enhance blood flow in the lower legs. They apply graduated pressure, meaning they are tighter at the ankle and gradually loosen as they move up the leg. This helps improve blood circulation by pushing blood back up towards the heart.
Compression socks are inexpensive and widely available, either online or from the local chemist.
Here are some additional things you can try which can further support vascular health:
Hydration: Mentioning the importance of staying hydrated for maintaining vascular health and supporting blood flow could be beneficial. Adequate hydration is crucial for optimal blood viscosity, promoting better circulation[7].
Warm Baths: Sometimes, warm baths are recommended to improve circulation, especially in the extremities. The warmth can help expand blood vessels and enhance blood flow[9].
Massage Therapy: Some studies suggest that massage therapy can enhance blood circulation[10]
Leg Elevation: For individuals who experience poor circulation in their lower extremities, elevating the legs can sometimes facilitate improved blood flow back to the heart[11].
Blood Pressure: Maintaining optimal blood pressure levels is crucial for effective circulation.
Blood Health: Ensuring a balanced composition of red and white blood cells is pivotal for optimal circulation.
Heart and Blood Vessel Health: A healthy heart and unobstructed blood vessels facilitate optimal blood flow.
Poor circulation may stem from underlying health conditions like obesity, diabetes, and heart conditions. Symptoms might include tingling, swelling, cognitive issues, and skin changes.
Experiencing symptoms of poor circulation warrants a consultation with a doctor, who can diagnose underlying issues and recommend strategies like adopting a nutritious diet, regular exercise, and smoking cessation to enhance circulation.
Improving circulation involves a holistic approach encompassing lifestyle modifications, dietary adjustments, and regular physical activity.
While the strategies outlined herein are backed by research and general guidelines, it’s important to consult your GP if you have an concerns, especially for individuals with existing health conditions.
1. What are the initial signs of poor circulation?
Numbness, tingling, throbbing, stinging pain, and muscle cramps in the limbs are common initial signs.
2. Can yoga genuinely improve circulation?
Absolutely. Yoga, especially poses that invert the body, enhances blood flow and is recommended for improving circulation.
3. How does smoking affect circulation?
Smoking damages the vascular system, impeding blood flow and leading to various health issues related to poor circulation[1].
4. What types of tea are beneficial for circulation?
Both black and green tea have been associated with improved blood vessel health and reduced cardiovascular risk[5].
5. How quickly can I improve my circulation by quitting smoking?
Significant improvements in circulation and lung function can be observed as early as 2 weeks to 3 months after quitting smoking[6].
This article is for general information only and is not intended to treat or diagnose medical conditions. If in doubt please check with your GP first.
Reference:
[1] Smoking, the Heart and Circulation: https://ash.org.uk/resources/view/smoking-the-heart-and-circulation
[2] NHS. Why we should sit less https://www.nhs.uk/live-well/exercise/exercise-guidelines/why-sitting-too-much-is-bad-for-us/
[3] Cardiovascular Effects and Benefits of Exercise. Front Cardiovasc Med. 2018; 5: 135.
[4] Effect of omega-3 fatty acids on cardiovascular outcomes. The Lancet July 2021.
[5] Apranta Deka, Joseph A. Vita Tea and cardiovascular disease. Science Direct 2011
[6] American Cancer Society: Health Benefits of Quitting Smoking Over Time https://www.cancer.org/cancer/risk-prevention/tobacco/benefits-of-quitting-smoking-over-time.html
[7]Joseph C. Watso and William B. Farquhar Hydration Status and Cardiovascular Function. Nutrients. 2019 Aug; 11(8): 1866.
[8] Capsaicin may have important potential for promoting vascular and metabolic health. Open Heart. 2015; 2(1): e000262.
[9] Satoko Ojima & Mitsuru Ohishi: Effects of hot spring bathing on cardiac and vascular function. Hypertension Research volume 46, pages 1705–1706 (2023)
[10] Effect of massage on blood flow and muscle fatigue following isometric lumbar exercise. Med Sci Monit. 2004 May;10(5):CR173-8.
[11] Enhanced muscle blood flow with intermittent pneumatic compression of the lower leg during plantar flexion exercise and recovery. J Appl Physiol. 2018 Feb 1; 124(2): 302–311.
[12] Bridget M. Kuehn. Emerging Data Support Benefits of Yoga for Patients With Heart Disease. Circulation. 2017;135:398–399
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