Blood circulation is one of the most vital functions of the body. Every minute your body pumps blood to the organs. Reduced blood flow can cause numbness in hands and feet, coldness in hands and feet, cracked, dry, or flaked skin is seen particularly on the feet, muscular pain, muscular cramps, bloating, fluid retention, brittle, or thickened toenails, slow-healing wounds, weak legs and feet, and many more. Yes! Poor circulation increases the risk of peripheral arterial disease due to the build-up of plaques in the arteries, which is caused mainly due to smoking, increased blood pressure, diabetes, high cholesterol, and ageing.
One such serious issues which we commonly notice in all age groups from kids to age-old individuals is muscular cramps and numbness in legs. Often, this is accompanied due to poor blood circulation, hence, keeping this in mind, we have jotted out 10 effective tips that you can try to increase blood circulation in the legs. Keep reading the article for more information.
10 effective tips to increase blood circulation in legs:
1. Increase mobility
One of the easiest, best, and the simplest ways to increase blood circulation is incorporating movements like walking into your daily routine. Even 5 minutes of small walks through your back yard is enough to boost the circulation during the initial periods if you are not a one who has a practice of walking daily. AS the days pass by, try increasing the walking time and speed gradually.
2. Include a few exercises
These can be like leg lifts, knee bends, ankle rotation, calf stretch, leg squats, leg stretches, bodyweight squats to increase blood flow and for strengthening the lower part of your body.
3. Use compression stockings
If you are experiencing swelling in the legs and feet then use compression stockings to increase blood flow.
4. Put your legs in the elevated position
Due to poor blood circulation, you may experience swelling in the legs. In such circumstances, put your legs in the elevated position so that it sends the blood back in the opposite direction and avoid reducing the risk of developing a blood clot.
5. Maintain Body Weight
Increased body weight and increased blood pressure can decrease the flow of blood to your legs. So, always try to maintain healthy body weight. If you are already suffering from obesity or other health issues, speak to your healthcare provider immediately. Medications along with the change in lifestyle can help to reduce your body weight. If medicines are prescribed, order them from any trusted online medical store at your convenience and get them delivered at your doorsteps.
6. Keep Your Body Hydrated
Drink enough water and keep your body well hydrated as dehydration pulls the fluid out of the blood and make the blood thicker. Fluid intake is correlated with your bodyweight so, calculate the amount of water that your body requires and consume according to it. Also, increase the water intake during the hot climate and after your physical workout.
7. Sitting Position
Avoid sitting in the same position for a prolonged time as it slows down the blood circulation to your limbs and increases the risk of developing blood clots. If you have a desk-based job, it is required to take frequent breaks to boost your blood flow.
8. Massage your legs
Massages play a pivotal role to increase blood flow also, it supplies nutrients to various parts of the body. Release your stress and pressure just by massaging your feet, sole, and legs with the oil you use regularly to improve blood circulation.
9. Take Warm water bath
Warm water bath expands and increases the arteries and veins which ultimately help to improve blood flow throughout the body.
10. Dry brush the skin
Dry brushing skin not only removes the dead cells of the skin but also it helps to improve blood circulation and stimulates the lymphatic system.
Self-care tips:
Here, we have listed out a few self-care tips that you need to take care to avoid poor blood circulation.
- Quit smoking.
- Keep blood, and cholesterol levels under control.
- Have a healthy and balanced diet.
- Reduce the intake of saturated fats.
- Foods can increase blood flow! Incorporate pomegranate, fatty fish, turmeric, onions, cinnamon, leafy greens, walnuts, berries, tomatoes, beets, etc.
- Supplements can be taken only under the doctor’s supervision, as it may hinder with regular medicines. If supplements are prescribed, then buy medicines online from the best online pharmacy store in India at the comfort of your home.
