How to Improve Your Blood Circulation

Optimal blood circulation throughout the body helps maintain energy levels, supports efficient healing, and promotes overall comfort and health. If you have diabetes, hypertension, high cholesterol, atherosclerosis or other conditions affecting circulation, devise a comprehensive management plan with your primary care physician. Even with such a condition, there are several approaches to improving your blood circulation. Generally, combining different therapies is the most successful route to better circulation, and this should be done under your doctor's supervision.

Exercise

• Exercise--especially the cardiovascular or aerobic type--is an effective way to improve blood circulation. Brisk walking, jogging, swimming, bicycling, elliptical and stair-climbing machines as well as step aerobics are all forms of cardio exercise.

  Aim for at least 30 minutes daily, provided your doctor has given the go-ahead, though you may need to build up to this amount gradually. Your heart pumps harder, your blood vessels dilate and your muscles use the oxygen transported by your blood more efficiently as muscles become toned. If you're overweight, losing weight will also improve your circulation, and exercise is key to accomplishing this.

Diet

• A healthy, balanced diet made up mostly of natural whole foods is essential to weight and cholesterol level management, and for better circulation. Your daily meal plan should emphasize whole grains, vegetables and fruit, unsaturated fats, lean protein and nonfat dairy products. Fatty fish, nuts and legumes are particularly beneficial sources of protein and unsaturated fats. Stick to small quantities of nuts, however, as they're high in calories. Minimize your consumption of added sugar, trans fat, saturated fat, cholesterol, sodium and processed foods.

  Some foods and specific nutrients improve blood circulation, so work these into your diet whenever possible. Ask your doctor before deciding to begin a supplementation regimen. Garlic, ginger, sesame seeds, sunflower seeds, pumpkin seeds, goji berries, turmeric, iron, vitamin B3 and vitamin E are examples of foods and nutrients that provide circulatory benefits.

Medication

• Your physician may recommend blood thinners or anti-clotting agents to improve blood circulation. Aspirin, clopidogrel, dipyridamole, ticlopidine, cilostazol and pentoxifylline can be prescribed to enhance blood flow.

  Medications may be needed to manage other health conditions affecting circulation. For example, your doctor may prescribe statins or other cholesterol-lowering drugs, medication to control high blood pressure, insulin to regulate blood glucose levels or other products. Use prescribed medication exactly as instructed by your doctor.

Lifestyle Approaches

• Besides exercise and diet, other lifestyle changes and approaches help improve circulation. If you smoke, quit; smoking narrows the arteries, decreasing blood flow.

  Drink plenty of water and, if you can handle it, drink it at room temperature or warmer. Avoid alcohol and sugary beverages. Also, soak in a warm bath for 15 minutes or so every day to open up the blood vessels.

  Don't sit with your legs crossed or sit still for prolonged periods. If you sleep with your head elevated about an extra 6 inches, blood will flow better to your legs and feet overnight.

  If you take any medications or supplements, look into whether they can inhibit circulation. For example, over-the-counter cold and sinus products containing pseudoephedrine narrow the blood vessels. Ask your physician about alternatives.