5 effective ways to drastically improve your blood circulation for great vascular health

Vascular surgeon Dr Sumit Kapadia shares easy lifestyle habits to improve blood circulation and support long-term vascular health. (Image: Pexels)

For our body to function properly, blood circulation plays an important role. Proper blood flow helps provide adequate oxygen and nutrients to all parts of the body. But poor circulation does the opposite: it slows or blocks blood flow, causing symptoms like weak muscles, cold fingers or toes, numbness, chest pain, swelling, etc.

Dr Sumit Kapadia, a vascular surgeon who often explains symptoms and effective ways to resolve some of the most common health issues, shared 5 tips on how to drastically improve your blood circulation for great vascular health.

Movement is necessary: Dr Kapadia called “sitting” the “new-age smoking.” With desk jobs, it is all the more necessary to move your body, as it helps prevent blood from accumulating in the legs and causing swelling, pain, and other problems. “Make sure you walk around every 30 to 40 minutes,” he recommended.

Hydration is key: Staying hydrated helps in more ways than one. Blood has a high water content, which is needed to ensure proper and efficient circulation. Dehydration makes blood thicker and more difficult for the heart to pump efficiently. Hence, Dr Kapadia recommended good water intake as essential for proper circulation. You may also include healthy drinks like green tea or fruits with high water content for hydration.

Eat circulation-boosting foods: Diet plays an important role in overall health. Eating healthy foods such as leafy green vegetables, fatty fish, berries, nuts, and seeds helps reduce inflammation, keep plaques in check, and maintain healthy blood vessels. Avoid consuming processed foods that are high in carbs, salt, or sugar.

Try simple leg exercises: “Your calf muscle is the peripheral heart which improves circulation from your legs towards the heart,” Dr Kapadia said. In another video, he explained how calf raises can be done while sitting or cooking food. Doing this simple exercise in sessions of 10 to 15, repeated 5 to 6 times a day, is extremely beneficial for your vascular health.

Elevate your legs: For those who stand for long periods of time, Dr Kapadia suggested elevating the legs after a full day’s work. This simple exercise helps push blood back to the heart and eases pain or discomfort by giving the veins a rest. Doing so helps improve circulation and relieve stiffness.

Signs include weak muscles, cold fingers or toes, numbness, chest pain, swelling, and more.

Proper hydration ensures blood remains fluid and easy for the heart to pump, preventing thickening and circulation issues.

Leafy greens, fatty fish, berries, nuts, and seeds are beneficial in reducing inflammation and maintaining healthy blood vessels.

Regular movement prevents blood from pooling in the legs, reducing risks of swelling and pain.

Exercises like calf raises promote circulation from the legs to the heart, enhancing overall vascular health.