Do you suffer from insufficient or otherwise poor circulation? If so, you may be at risk for a variety of chronic diseases. Atherosclerosis, for example, is a chronic disease that's characterized by plague buildup in the blood vessels. With poor circulation, less plaque is flushed from the blood vessels. Over time, the accumulation of plaque can lead to atherosclerosis. You can lower your risk of chronic diseases like atherosclerosis, diabetes and cardiovascular disease, however, by improving your blood circulation.
Eat More Omega-3 Fatty Acids
Adding more omega-3 fatty acids to your diet can have a positive impact on your blood circulation. Omega-3 fatty acids, such as those found in salmon and nuts, have anti-inflammatory properties. When consumed, they'll fight inflammation in your body, thereby allowing blood to flow more freely. Just remember to choose omega-3 fatty acids and not omega-6 fatty acids. While the former reduces inflammation, the latter promotes inflammation.
Drink Green Tea
Another way to improve blood circulation is to drink green tea. Studies have shown that green tea lowers both blood pressure and cholesterol levels, both of which are associated with poor circulation. It's believed that the antioxidants in green tea fight inflammation -- similar to omega-3 fatty acids. By drinking more green tea, blood will more freely through your body, resulting in better circulation.
Manage Your Stress
Stress can affect your blood circulation. According to the American Psychological Association (APA), over one in three Americans say their stress levels have increased over the past year. When stressed, you'll have more cortisol running through your body, which can cause swelling in your blood vessels. For healthy circulation, you must manage your stress levels.
It shouldn't come as a surprise to learn that exercising can improve your blood circulation. If you don't exercise, blood will become stagnant inside your blood vessels. As your blood slows down, it can manifest in the form of poor circulation. For healthy blood circulation, you need to exercise. Current guidelines recommended between 75 and 150 minutes of cardiovascular exercise each week. Following these guidelines will help to improve your blood circulation and, therefore, lower your risk of chronic disease.
Drink More Water
Dehydration is a major risk factor for poor circulation. If you don't drink enough water, blood will flow more slowly through your blood vessels. For healthy circulation, try to get into the habit of drinking at least eight 8-ounce glasses of water daily.