How to Boost Your Circulation Naturally

  • By Jennifer Mulder
  • 31 October 2016
  • 3 minute read
How to Boost Your Circulation Naturally | The Health Sessions

Are your hands and feet usually cold? Do you often experience tingling, numbness or aching in your arms and legs?

These could be tell-tale signs that you have poor blood circulation.

Your circulatory system transports oxygen-rich blood packed with nutrients throughout your body. For an optimal blood flow, you need a strong heart to pump oxygenated blood to your organs and limbs, a healthy blood pressure and clear, open arteries. At the same time, your lymphs carry waste products, bacteria and toxins away from your tissues to be removed or filtered.

But when you’re chronically ill, your blood and lymph flow might nog function optimally, due to your health issues, side-effects of medication or as a result of being bedridden. In healthy people, a sedentary lifestyle is often the biggest culprit of poor circulation.

As a result, you could experience symptoms like cold hand and feet, numbness, muscles cramps, exhaustion, varicose veins, a pale skin or brittle hair and nails.

So how can you improve your blood and lymph flow, even when you suffer from health problems? Have a look at these 7 natural ways to boost your circulation. 

How to Boost Your Circulation Naturally | The Health Sessions
Image by Joāo Lucca Oliveira via

How to Boost Your Circulation Naturally

1. If possible, treat the underlying cause. Heart disease, diabetes and obesity are well-known contributors to poor circulation. Check with your doctor if there’s anything that can be done to better manage your health problems, including your circulation. It also helps to make general heart-healthy choices, like monitoring your weight and blood pressure, reducing your intake of red and processed meats and putting omega-3 rich fatty fish on the menu.

2. Get moving. Sitting down all day long hurts your health; it slows your overall metabolism as well as your blood flow. Your body cells are no longer optimally supplied with oxygenated, nutrient-rich blood, leaving you feeling tired and mentally sluggish. So make a habit of getting up from your chair. Set your alarm to stretch your legs every hour, take the stairs instead of the elevator or go for an invigorating walk on your lunch hour. If you’re bed bound or have physical limitations, try to ‘exercise’ lying or seated down: circle your ankles, wrists and shoulders; flex your toes and spread your fingers, or do simple stretches to increase the blood flow to your extremities.

3. Dry body brushing is an ancient wellness practice that boosts your blood flow and stimulates your lymph to remove waste products from your body by firmly running a bristled brush over your skin. For better circulation, dry brush your body with long, smooth strokes starting at the your feet and hands, moving towards your heart, before you jump in the shower in the morning.

4. Spice it up! Ginger, cayenne pepper, onions and garlic are known to support a healthy cardiovascular system. Staying hydrated with water or warming drinks also helps to keep your blood and lymph flowing.

How to Boost Your Circulation Naturally | The Health Sessions
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5. Take contrast showers. Alternating hot and cold water revs up your blood circulation, by diluting (warm) and constricting (cold) your blood vessels. You can start off with your usual (warm) water temperature before turning the shower to cool for 1 minute. Repeat this hot-and-cold cycle 3-5 times. Always end your contrast shower with a cold burst for a refreshing and energizing start of your day.

Warning: Be sure to check with your doctor whether drastic temperature changes are safe for you if you suffer from a chronic (heart) condition.

6. Try massages to relax tight muscles and keep your blood flowing. You could gently pat your body with open palms, rub your feet, use a self-massage tool or see a licensed massage therapist.

7. Mind your posture. Sitting with your legs crossed is a classic faux-pas, resulting in cold feet, swollen ankles or numb legs. Try not to slump over your desk or lean on one hip while standing, but keep an open, upright pose to let your blood flow freely through your body.

Do you suffer from poor circulation due to health problems? How do you keep your blood and lymph flowing freely?

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Thank you for including this post in your weekly round-up Claire! And for supporting other health bloggers by sharing their work.

Great post and information - I have shared a link on my regular feature Monday Magic – Inspiring Blogs for You! Claire (PainPalsBlog) x

Thank you soo much may God bless you in many ways ☺

I'm sorry, the blog post is a few years old so the giveaway has been closed for a while now. Perhaps you can use some of the tips above to create a care package: puzzles or magazine, (free) samples of body care products if your dad is still in the hospital, a gift card for iTunes? I also like the Gifts in A Tin from DIYMommy: (Scroll down for an overview) or an edible gift like the five bean soup IF he's medically allowed to eat that of course!: Hope your father feels better soon!

I was going to leave a comment for the give away... For my dad cuz he had his gull bladder taken out a fue hrs ago but congrats... Is there a cheep way i can make something for him?

Being careful with what you eat might be a good idea if you're feeling sick or have stomach aches. Luckily, there are still plenty of things listed you can do to entertain yourself :-) Feel better soon!

When I am I'll myum doesn't let me eat so some wouldn't work 😢🍕

Hi Darci, thank you for your message. Unfortunately the guide is not available yet as a hardcover and a paperback. If that changes in the near future, I will let you know. Warm regards, Jennifer

I would like to buy this book in hard cover or paperback instead of e-book for a friend

thats #6

Super useful habits Nat! I also need to mentally unwind before bedtime or I'll be laying awake all night with thoughts racing through my mind.

A few things that help me ( I suffer from insomnia) is by not taking my phone to bed with me, i finish checking emails, social media etc in the living room and go to bed to switch off. Something else I do is turn on my essential oils diffuser an hour before bed so the room is scent with a relaxing mist of essential oils such as lavender, or vetiver which is like a sedative and incredible for helping me unwind. Another thing that work well when i can't switch my brain off is to write a quick list of everything i think i need to be dealing with now and highlighting only the ones that need to be taken care of the next day. Helps me not to feel so overwhelmed and in turn helps me fall asleep easier.

I'm touched by your kind words Darla, thank you. It's perfectly normal that you're resentful and feel sorry for yourself. You've had a lot to deal with. Not just experiencing horrible symptoms on a daily basis, but also having to adjust the plans you had for your future and your sense of identity. To me, positivity in the face of adversity is not about having an irrealistic rose-colored view of life. But I do believe that trying to find the good in little things each day can help make the bad ones more bearable. It's a challenge, but your insightful comment tells me that you're up for it ;-) Let me know if there's anything I can do to help. Good luck, be gentle with yourself and take care Darla!

Dr.Jen the Zen one, first off you rock! Since being diagnosed with multiple sclerosis 4 years ago and 2 years ago double pneumonia that left me with heart failure with 28% left undamaged it has seriously limited my mobility energy patience and unfortunately my positive attitude. 52 years on this planet, I lived a happy-go-lucky , look on the bright side, things will be better tomorrow, or crack a silly joke and get over it type of life. Now for the first time in my life I find myself having to work at being positive. Anger and resentment and even the dreaded " poor little me" mindset is trying to set up permanent residence. And tonight I find your blog and it gives me hope I just want to say "Thank you" Darla

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