8 simple steps to boost your circulation

What is circulation and why is it important for your health?

The circulatory system - also known as the cardiovascular system - transports blood around your body. It's made up of blood vessels, the heart, and the lungs - all of which work together to keep your blood flowing smoothly.

Think of your circulatory system as your body's lifeline, delivering everything it needs to stay healthy. More importantly, as Debbie Grayson, a pharmacist and nutritional therapist from Greater Manchester, UK says: "It helps to keep us alive."

She explains that each part of the circulatory system has a specific function:

• Blood - delivers oxygen, nutrients, hormones and waste products to where they're needed.

• Heart - pumps blood around your body.

• Lungs - add oxygen to and remove carbon dioxide from your blood.

Healthy blood flow movement helps fight infections, reduce fatigue and regulate your body's temperature.

What are the common signs of poor circulation?

Poor circulation happens when your blood vessels aren't getting to the right parts of your body to keep it functioning well.

Each symptom usually relates to the area of your body where blood flow is reduced. For example, you might experience pins and needles in your fingers and toes because the nerves in those areas aren't getting enough oxygen.

The following symptoms could be signs your circulation isn't working at its best:

Simple ways to improve circulation

Improving your diet and adopting healthier lifestyle habits can significantly improve circulatory health. Grayson recommends these 8 steps as a path to improving your body's blood flow.

1. Stop smoking

Smoking is one of the most harmful things you can do to your health. It damages your blood vessels, heart and circulation. Quitting smoking can significantly enhance blood flow and is crucial for reducing your chance of developing heart disease.

2. Eat better

A heart-healthy diet - such as the Mediterranean diet - that includes fruits, vegetables, whole grains, healthy fats, nuts, seeds, and dark chocolate can substantially boost your circulation.

These foods are rich in antioxidants, fibre, omega-3 fatty acids, and other nutrients that promote heart health and reduce inflammation.

Increasing your fibre intake can reduce cholesterol levels and improves overall heart health. Grayson says that using the following herbs and spices in your meals may also help:

• Turmeric - has anti-inflammatory properties.

• Ginger - helps reduce blood pressure.

• Cayenne pepper - stimulates blood flow and strengthens blood vessels.

3. Reduce your intake of salt and saturated fats

An unhealthy level of salt (sodium) in your body can cause it to retain water. This can contribute to high blood pressure and be bad for your circulation. Aim to consume no more than 5 grams of salt a day - around 1 teaspoon.

You should also limit your intake of processed foods as these can contain too much salt, as well as unhealthy (saturated) fats.

Grayson says: "If you eat too much, these fats can lead to a hardening of the arteries (atherosclerosis), which reduces your blood flow." She recommends you limit your intake of fatty meats and avoid processed foods as much as possible."

4. Exercise and lose weight

Getting at least 150 minutes of weekly exercise is a reliable way to stimulate your blood flow - try activities such as walking, jogging, cycling and swimming.

Grayson says: "Building muscle through weight training helps improve circulation and lower blood pressure. Stretching exercises - such as yoga - not only enhance flexibility and reduce muscle tension, but they also promote blood flow.

"Carrying excess weight puts extra strain on your heart and blood vessels. If you have a sedentary job, take breaks to walk around and stretch, as sitting or standing too long can cause blood to pool in your legs. Compression stockings - socks that apply pressure to the legs to move blood flow back to the heart - can help prevent blood pooling."

5. Drink more fluids

Drinking 6-8 glasses of water a day helps maintain proper blood volume and stops your blood from becoming too thick. Stay hydrated to support a healthy blood flow, so that oxygen and nutrients are efficiently delivered to all your cells and tissues.

6. Avoid too much alcohol and caffeine

Drinking too much alcohol and caffeine can dehydrate the body, leading to poor circulation.

7. Manage stress and sleep well

Long-term stress and poor sleep can raise your blood pressure and negatively affect your circulation.

"Practices like deep breathing, meditation, and mindfulness can help manage stress," says Grayson. "Aim for 7-9 hours of quality sleep a night to help keep your body and mind functioning."

8. Stay warm

Cold temperatures can cause blood vessels to constrict, which reduces circulation.

"Keep your body warm - especially your hands and feet - to encourage better blood flow," says Grayson. "This can be extremely important if you have Raynaud’s disease."