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Poor circulation is a common condition affecting millions of people each year. And if you’ve ever experienced weak blood flow in your lower limbs, you know how frustrating it can be — especially when you have to deal with cold toes, numbness, or tingling sensations throughout the day. The good news is that if you want to learn how to get better circulation in your feet, some lifestyle changes and remedies might be able to help.
Keep reading to learn about seven of the best natural ways to boost the blood flow in your feet and toes.
1. Get Your Body Moving
Exercise is just about the most powerful thing you can do regarding overall health and well-being. Regular exercise means a stronger heart, healthier lungs, and more energy overall.
But did you know exercise can also play a key role in your blood circulation?
Here’s how it works:
Arteries are crucial for ensuring healthy blood flow. And when your arteries start to become stiff or blocked, it’s more difficult for your heart to pump all that oxygen-rich blood to areas that need it most.
Fortunately, even just a little bit of exercise each day can support your artery health, even as you get older.
That said, it may be worth adding a few minutes of exercise into your daily routine. You might be surprised to see the difference it can make.
2. Embrace a Colorful Diet
Embracing a vibrant diet rich in fruits and veggies can help blood move more efficiently throughout your whole body (including your feet.)
Certain foods contain nitrates, and these little compounds help your body move blood around more freely. A 2015 study found that spinach (which is surprisingly high in nitrates) can boost healthy circulation. Other foods to try out include:
- Cayenne pepper: It contains a compound called capsaicin, which promotes healthy blood flow.
- Beets: This is another powerful nitrate-rich food that may have promising benefits for circulation.
3. Try Green or Black Tea
Certain types of tea are chock-full of healthy plant compounds known as flavonoids. According to the July 2015 Harvard Heart Letter, regularly consuming these colorful molecules may support your heart health. And in turn, this can help you get better circulation in your feet.
A 2012 review notes that both green and black tea seem to have a surprisingly positive impact on cardiovascular health. So, the next time you’re at the grocery store, be sure to grab a box of tea or two — your body will thank you!
4. Elevate Your Feet
Elevating your feet is an easy, effective way to encourage healthy blood flow in your lower body. When you lift your legs and feet above heart level, gravity helps blood cycle back to your core from your lower extremities, making room for new blood to pump in.
To try this tip, all you need to do is lay down on your back in a comfortable position. Then, place your feet on a tall cushion or stack of pillows and relax for a few minutes.
Another option for foot elevation is to try a yoga pose known as the legs-up-the-wall pose.
5. Try a Sauna or Hot Bath
On top of being incredibly relaxing, regular sauna sessions and hot baths can increase skin blood flow and may improve circulation throughout the body. A bonus is that these can both do wonders for stress relief. And as you may know, lower stress is a great way to support your heart health and general well-being.
Keep in mind that saunas and heat therapy aren’t a good choice for everyone. Just be sure to talk to your doctor before you make sweating it out a part of your routine.
6. Try These Foot Stretches for Circulation
Just like exercise, stretching can pack some positive benefits for blood flow. Many well-known stretches are great for whole-body circulation — but in this case, it’s worth trying some foot-specific ones, too.
If you’ve been trying to figure out how to get better circulation in your feet, be sure to give these two stretching exercises a try:
- Ankle pumps: Stretch your feet by pointing your toes and then relaxing your foot. This will activate many of the muscles in your lower leg to boost the blood flow throughout the region.
- Foot circles: Circle each foot clockwise and counterclockwise as many times as feels good to you. This also engages the muscles around your feet and ankles to encourage healthy circulation in the tissue.
7. Make Massage a Part of Your Daily Routine
Foot massage is an ancient method of healing and relaxing the body, and one of its many benefits is that it may increase circulation. In massage, the kneading of foot tissue allows blood to move around. And every time a masseuse releases pressure, there’s room for new, oxygen-rich blood to flow in.
Many people find that massage is one of their favorite ways of supporting healthy circulation because it’s so accessible. Feet are relatively simple to self-massage, so it’s easy to do at home whenever you feel like you could use a circulation boost.
It’s important to keep in mind that some conditions causing poor circulation may not be safe with massage. With that in mind, it’s best to check with your doctor before adding it to your routine.
The Takeaway On Improving Foot Circulation Naturally
Figuring out how to get better circulation in your feet is tough. Fortunately, the strategies covered here may be able to help.
You can try lifestyle changes, like exercising more often, eating healthy foods, and stretching. And for in-the-moment options, you can also try remedies such as heat therapy and massage.
Try a Therapeutic Foot Massager for Better Feet Health
The MedMassager MMF07 is one product designed to improve blood flow and stimulate the tissue in the lower limbs. Beyond improving circulation, it’s an excellent tool for soothing and restoring your feet muscles after a long day.
Click here to learn more about the foot MedMassager and its many benefits today.
