how to improve blood circulation

12 Ways to Improve Your Blood’s Circulation

Increasing Your Blood Flow to Optimize Your Health

Poor circulation can be caused by plaque build-up or clots in the blood vessels, anemia, obesity, high blood pressure, uncontrolled blood glucose levels, having a sedentary lifestyle and smoking. Luckily, there are various things you can try to stop blood clots, and treat them if they occur. For example, Cablivi is a medication used to treat acquired thrombotic thrombocytopenic purpura (aTTP) in adults. This is a rare blood disorder characterized by the formation of blood clots in small blood vessels throughout the body. Cablivi acts by binding itself to proteins in the blood that form clots, which stops blood clots from forming. So, what can you do to learn how to improve blood circulation? Read on to discover more.

Foods to Improve Blood Circulation

  • Dark leafy greens such as spinach and kale.
  • Citrus fruits such as oranges and grapefruits.
  • Fatty fish like salmon and mackerel.
  • Berries, including blueberries and strawberries.
  • Nuts and seeds such as almonds and flaxseeds.
  • Beets.
  • Garlic.
  • Turmeric.
  • Ginger.
  • Watermelon.

12 Ways to Improve Blood Circulation

To increase blood flow, you can try the following:

  1. Exercise regularly – walking, jogging, biking and other activities that get your heart pumping can help increase blood flow and improve circulation. Aim for 20 minutes of aerobic exercise 4 to 5 times per week.
  2. Take breaks at work – alternating positions between sitting, standing and walking can help prevent blood from pooling in your legs and can help to decrease muscle pain and fatigue. An additional benefit of taking breaks is that it helps to keep your stress levels under control. Aim to stretch or walk around every 20 to 30 minutes.
  3. Elevate your legs – elevating your legs helps to move blood from your lower body towards your upper body, preventing blood from pooling in your lower legs and can help to increase blood flow.
  4. Wear compression stockings or socks – compression stockings or socks put pressure on the lower legs and feet to push blood up toward your heart. Additionally, they may help reduce lower extremity swelling if you stand for prolonged periods, are pregnant, or have uncontrolled blood glucose levels.
  5. Drink green tea – drinking green tea can help increase blood flow as green tea contains a compound called catechins which helps improve the blood vessels' function. Research has shown that catechins help to inhibit oxidation, decrease inflammation of the blood vessels and decrease plaque buildup in the blood vessels, allowing your body to circulate blood more easily.
  6. Add more omega-3 fatty acids into your diet – eating foods like tuna, salmon, sardines, nuts and seeds that are high in omega-3 fatty acids, a couple of times a week can help to improve heart health and blood circulation.
  7. Eat more fruits and veggies – snacking on fruits and veggies can help you minimize your intake of sugary and fatty foods and risk high blood pressure, type II diabetes and plaque buildup in your blood vessels.
  8. Stay hydrated – your blood has a large water content, so staying hydrated will help keep blood moving properly. Dehydration causes a decrease in the amount of blood circulating in the body and also causes you to retain sodium leading to a thickening of the blood, which makes it harder for your body to circulate throughout the body.
  9. Try dry brushing your body – before having a shower or bath, try stimulating blood flow in your body by gently brushing your skin, starting at your feet and working up towards your heart, in an upwards direction with long strokes using a soft-bristled brush.
  10. Manage stress – learning to decrease stress can help to improve blood circulation. Activities such as yoga, meditation, or any activity you enjoy can help decrease stress.
  11. Get a massage – a massage can help to stimulate blood flow in the body by helping to move blood and lymph fluid through the body. Additionally, regular massage can help decrease stress levels, improve immune system function and flexibility, decrease pain and improve sleep.
  12. Quit smoking – if you’re a smoker, quit. Smoking can have many negative effects on circulation as it can inhibit blood flow, destroy the walls of the blood vessels and can cause plaque build-up in the blood vessels.

Symptoms of Poor Circulation

Symptoms of poor circulation vary and may include:

  • Pain in the calves and/or buttocks with walking that is relieved by rest (claudication).
  • Leg swelling.
  • Decreased energy.
  • Lack of concentration.
  • Cold hands and/or feet.
  • Hair thinning or loss.
  • Slow wound healing.
  • Erectile dysfunction.

Regular Maintenance and Check-Ups Are Also Essential

Have Your Blood Checked Regularly

Regular blood work will help determine if you’re anemic due to low iron in the body. If it turns out that you are anemic, it means that you don’t have enough red blood cells to circulate oxygen efficiently throughout your body. Taking iron supplements or eating more iron-rich foods such as spinach, legumes and red meat can help to improve your iron levels and treat anemia.

Manage and Control High Blood Pressure and Glucose Levels

High blood pressure interferes with blood circulation because it makes your heart and blood vessels work harder and less efficiently. In addition to taking any prescribed medication as directed, you can make lifestyle changes to help lower your blood pressure, including cutting back on sodium, avoiding or reducing alcohol consumption, regularly exercising and controlling stress levels.

Furthermore, elevated blood glucose levels can damage the lining of the small blood vessels and interfere with proper blood circulation. Regularly checking your blood glucose levels, especially if you’ve been diagnosed with diabetes, is essential for proper blood circulation.


Grifols is a global healthcare company based in Spain that specializes in the production of plasma-derived medicines, diagnostic systems, and hospital pharmacy products. The company is known for its expertise in blood banking and transfusion medicine. Grifols operates plasma donation centers and plasma collection facilities worldwide to procure the raw materials needed for the production of plasma-derived therapies. These therapies are used to treat a variety of rare and chronic medical conditions, including immune deficiencies, hemophilia, and neurological disorders. Additionally, Grifols provides diagnostic solutions for clinical laboratories and hospitals, as well as hospital pharmacy services.


Proper blood circulation is crucial for maintaining optimal health and well-being. It allows blood and oxygen to flow continuously throughout the body, ensuring that every organ works properly. Poor circulation happens when there is reduced blood flow throughout the body, which can lead to severe health problems, including stroke, heart attack, or leg amputation.

Poor circulation is detrimental to your overall health and well-being and can lead to serious health consequences, including heart attack, stroke and leg amputation. Luckily there are various things you can try, as mentioned above, to improve blood circulation and your overall health.

Article Resources