Poor circulation is a common problem caused by a number of conditions.
Peripheral artery disease (PAD), diabetes, obesity, smoking, and Raynaud’s disease are some of the many causes of poor circulation (1Trusted Source, 2Trusted Source, 3Trusted Source, 4Trusted Source, 5Trusted Source).
Reduced blood flow can cause unpleasant symptoms, such as pain, muscle cramps, numbness, digestive issues, and coldness in the hands or feet.
In addition to those with poor circulation, athletes and active individuals may want to increase blood flow in order to improve exercise performance and recovery.
Although circulatory issues are often treated with medications, eating certain foods can also improve blood flow.
Here are the 14 best foods to optimize blood flow.
1, Cayenne pepper
2. Beets
3. Garlic
4. Pomegranate
5' spinach or leafy greens
6. walnut
7 Berries
8 Turmeric
9 Fatty fish
10 Citrus foods
While incorporating any of these foods into your diet may improve circulation, other lifestyle changes may have a larger impact.
Here are some other lifestyle modifications that can optimize blood flow:
Quit smoking:
Smoking is a risk factor for many chronic diseases - such as cancer - and can
negatively impact circulation (41Trusted Source).
Increase physical activity: Exercise
stimulates blood flow and helps improve vasodilation. Plus, regular exercise decreases
your risk of heart disease (42Trusted Source).
Lose weight:
Being overweight or obese negatively impacts blood flow and can lead to
dangerous complications, such as plaque buildup in your arteries (43Trusted Source).
Follow a healthy diet:
Instead of simply stocking up on particular foods, try switching to a diet rich in
healthy, whole foods - such as vegetables, healthy fats, and fiber-rich
foods - which can improve circulatory health.
Stay hydrated: Proper hydration
is critical to all aspects of health, including circulation. Dehydration
can damage endothelial cells and promote inflammation in your body,
restricting blood flow (44Trusted Source).
Reduce stress: Research proves that stress levels
can significantly impact blood pressure. Manage your stress
through yoga, meditation, gardening, or spending time in nature (45Trusted Source).
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