Improve circulation naturally
The circulatory system includes the vessels and fluid that carry much-needed oxygen to organs and tissues throughout the body. Poor circulation can cause coldness, numbness and tingling in the extremities, swelling in the hands and feet, even headaches. Certain conditions that can cause circulation problems, such as obesity, diabetes, high cholesterol and blood pressure disorders, should be treated by a medical professional. However, there are a few simple steps that you can take to help to improve circulation naturally.
Diet
Eating a variety of healthy foods is key.
One of the most basic ways to improve circulation and overall health is to follow a healthy diet. The human body requires a number of macronutrients, vitamins and minerals to function properly and prevent disease. Eating a variety of fruits, vegetables, whole grains and quality proteins each day is the key. According to the U.S. Department of Agriculture, adults require a minimum of 1 1/2 to 2 cups of fruit, 2 1/2 to 3 cups of vegetables, 3 to 4 ounces of grains, and 5 1/2 to 6 ounces of protein daily.
Exercise
Find an exercise you enjoy.
Another sensible way to improve circulation naturally is through regular exercise. USDA guidelines recommend adults get at least two and a half hours of moderate aerobic activity, spread over three or more days each week. However, as much as five hours of regular exercise can have even more health benefits. It is important to find one or more activities that you enjoy. Forms of physical fitness that can provide aerobic exercise include jogging, biking, hiking, swimming, spinning, tennis, aerobics, dancing, in-line skating or even a brisk walk.
Vitamins
Whole grains are rich in B vitamins and vitamin E.
Certain vitamins are used by the body to help nourish the circulatory system and can be used therapeutically to improve blood circulation. B vitamins, especially niacin, can help to lower cholesterol, enhance circulation and prevent arteriosclerosis. Natural sources of B vitamins include meat, eggs, beans, whole grains and brewer's yeast. Another heart-healthy vitamin is vitamin E. This fat-soluble vitamin helps to improve blood vessel tone and prevent cell-damage by free radicals. Vitamin E occurs naturally in nuts, seeds, beans, brown rice, dark-green leafy vegetables and vegetable oils.
Other Supplements
Ginkgo biloba may help to improve blood flow.
In addition to a healthy diet, exercise and vitamin regimen, other natural supplements have been found to improve circulation. One of the most well-recognized botanicals for cardiovascular health is an Asian herb, ginkgo biloba. The University of Maryland Medical Center explains that ginkgo has been shown to improve blood flow in patients with intermittent claudication. The recommended dose is 120 mg to 240 mg per day. As with any natural supplement, check with your health-care provider before trying ginkgo biloba, especially if you are currently taking prescription medications.
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