Optimal health, energy, and proper function of every system of the body are all directly impacted by blood circulation.

I’ve studied this topic quite a bit due to having the condition of dysautonomia, which directly impacts my blood flow. So I’m sharing these tips from first hand experience as things that significantly impact my daily quality of life. Whether or not you have a condition that directly impacts circulation, everyone can greatly benefit from optimizing circulation as it impacts nearly every aspect of our health.

Symptoms that may be signs of poor circulation:
-chronic fatigue
-cramping muscles
-swelling
-cold hands or feet
-tingling sensations
-slow wound healing
-lack of hair growth on legs
-slow growing toenails
-leg pain 
-brain fog
-slow motility
-digestive distress

10 Ways to increase blood circulation in the body:
-Legs up the wall posture: 5 minutes of laying on your back with your legs at a 90 degree angle up the wall directs blood to flow towards your head and heart rather than pooling in the legs.

-Intentional movement: focusing on stretch + strength + cardio. Stretching expands the muscles and tendons allowing for better blood flow. Strengthening (even light weights or body weight exercises such as yoga) expands the veins which allows for greater blood flow. Cardio activity (a brisk walk, biking, jogging, jumprope, jumping jacks, etc.) strengthens your heart to allow blood to pump more efficiently. Taking at least 15 minutes each day to do a little of each of these (stretch + strength + cardio), can do wonders for circulation.

-Cold exposure - Cold causes arteries and blood vessels to restrict, which then encourages the heart to circulate blood faster through the body. Turning the water to cold before leaving the shower, or setting an ice pad on the back of your neck or abdomen, are easy ways to promote this.

-Reduce or eliminate saturated fats especially found in meat. Studies show that even a single meal with saturated animal fats can greatly reduces blood flow.

-Consume pepper, ginger, and turmeric. These are powerful herbs for improving circulation. I start every morning with a cup of ginger tea because it’s helpful for gut motility and blood circulation. Look for a tea that has 1500 mg of ginger so that it’s potent enough for the benefits.
One of my favorite ways to incorporate pepper and turmeric is to roast potato wedges, and once removed from the oven, drizzle with tahini and a sprinkle of black pepper, turmeric, and a pinch of pink himalayan salt.

-Increase water consumption. Aim to drink at least half of your body weight in oz each day to increase blood volume and thus circulation.

-Walking: 30 minutes of walking each day promotes blood to flow upward towards your heart and brain, increases oxygenation, and improves muscle strength - all of which improve overall circulation.

-Standing breaks: Be mindful of not sitting for more than 1.5 hours at a time without getting up to move/walk.

-Supplement with vitamin b12 and D. Both are critical in blood flow and are very common deficiencies.

-Compression socks. If you’re someone who struggles pretty severely with blood circulation (such as someone with dysautonomia like myself), medical grade compression socks can be really helpful as they push blood upward and keep it from pooling in the legs and feet. Not all compression socks are created equal, and they have different strengths depending on your needs. Here is a chart to help you decide which strength is best for you. I personally use SIGVARIS Sheer 780 Open Toe Calf-High in 20-30mmHg Compression for orthostatic hypotension. It’s a bit of an investment, but I HIGHLY recommend these as they are super long lasting, comfortable, and high quality.

I hope this is helpful for you! Whether you’re roasting up some turmeric pepper tahini fries and taking a brisk walk for more mental clarity, or you’re pulling on some stylish compression socks for hypotension ;)….. Here’s to optimizing the way we care for these precious bodies we’ve been given.

-Christina

***Interested in learning more about ways to increase your energy, reduce brain fog, optimize the overall function of your body, or manage and improve dysautonomia symptoms? Reach out to book a free Integrative Health Consultation with me! I’d love to chat.

***The above information is based on my research and education, and is not to be used as a medical diagnosis. You should always consult your doctor and find what works best for your specific body and needs.