Five Ways to Help Improve Your Circulation
Luckily, there are simple ways to improve blood flow throughout your body to mitigate symptoms. In this blog post, we’ll explore five easy techniques that can help boost your circulation and leave you feeling energized and rejuvenated.
Exercise is a great way to improve your circulation. When you exercise, your heart pumps more blood, and your muscles work harder to circulate that blood. This increased circulation results in more oxygen-rich blood being pumped throughout your body, which is essential for good health. Exercise helps to keep your arteries clear and free of plaque buildup, which can cause narrowing that impedes blood flow. Exercise that continuously “pump” the calf and thigh muscles, such as walking or running, especially help to improve both leg circulation.
The American Heart Association recommends at least 30 minutes of moderate-intensity aerobic activity most days of the week. But any amount of exercise is better than none, so even if you can’t commit to 30 minutes a day, every little bit counts.
Eat a Healthy Diet
Eating a healthy diet is essential for maintaining good circulation. Foods that are high in fiber and low in saturated fat can help keep your arteries clear and prevent the buildup of plaque. Eating plenty of fruits and vegetables can also help improve circulation by keeping your blood vessels healthy and elastic.
Wear Compression Stockings
One of the best things you can do when improving your circulation is to wear compression stockings. These stockings apply gentle pressure to your legs and feet which reduces pooling of venous blood and swelling.
When buying compression stockings, make sure you choose a size that fits well – they should be snug but not too tight. We can help you figure out the best type or grade of stockings for you.
Avoid Sitting or Standing in One Position for Long Periods
To improve your circulation, avoid sitting or standing in one position for long periods of time. When you are sitting or standing, your muscles are not contracting, and blood flow slows. This can cause a build-up of fluid in your legs, which can lead to pain, swelling, and other circulation problems.
If you must sit or stand for long periods of time, take breaks every hour to move around and get your blood flowing. Also, try to keep your legs elevated when possible to help reduce the pooling of blood in your lower body. However, crossing your legs is okay!
Massage Your Legs and Feet
To massage your legs and feet, you can use your hands, a tennis ball, or a foam roller. Start by massaging your calves in a circular motion. Then, massage the soles of your feet using your thumbs. For a tennis ball massage, place the ball under your foot and roll it back and forth. For a foam roller massage, roll the foam roller up and down your leg.
Massaging your legs and feet can help to:
- Improve blood flow and circulation
- Reduce inflammation
- Relieve pain and tension
- Increase range of motion
- Promote relaxation
We Can Help
At Vanishing Veins Northwest in Renton, we help you understand the symptoms of spider veins and varicose veins, and we will discuss potential treatment options–including ways to improve your circulation.
Call us at 425-277-8346 (VEIN) to Schedule Your Appointment Today!