What Is Good For Poor Circulation In The Legs And Feet?

Natural treatments for poor circulation include using diuretic teas, such as green tea or parsley tea, drinking more fluids throughout the day or decreasing salt intake. Also, one of the best ways to alleviate poor circulation is to simply move your legs and arms throughout the day, with the goal of facilitating blood circulation and preventing fluid accumulation that can cause swelling. 

Poor circulation can arise from a natural aging process of the body, but it can also occur from conditions such as peripheral arterial disease, diabetes, obesity or smoking, and can have as main symptoms swelling of the legs; cold hands and feet, and cramps, for example. Learn about other symptoms of poor circulation. 

What is good for poor circulation in the legs and feet?

Natural treatment options for poor circulation include the following:

1. Drink more fluids

Drinking fluids throughout the day can help improve and prevent poor circulation, because when the body is not sufficiently hydrated, blood does not circulate properly, potentially causing fluid retention and swelling of the legs, feet or hands. 

For this reason, it is important to drink at least 8 to 10 glasses of water a day or juice with fruits that help improve blood circulation.

Watch the video of nutritionist Tatiana Zanin with tips on how to increase water intake per day:

2. Use cayenne pepper

An excellent strategy to improve poor circulation is to employ cayenne pepper, also known as chili powder or red pepper, which is rich in capsaicin, a substance that improves blood flow to tissues, reduces blood pressure and stimulates the release of nitric oxide, responsible for dilating blood vessels, which makes blood flow more easily through veins and arteries. 

Certain studies show that increased intake of cayenne pepper improves circulation and resistance of blood vessels and, in addition, reduces the accumulation of fatty plaques in the arteries. 

A good way to use cayenne pepper is to add a pinch in a liter of water and drink it during the day, being careful not to put it in excess, as the drink can become very spicy. Another option is to add 1 teaspoon of cayenne pepper powder in 1 liter of olive oil and use this mixture to dress salads. 

3. Drink a diuretic tea

Diuretic teas such as green tea, parsley tea or horsetail tea, for example, have natural diuretic properties and substances such as flavonoids, minerals, such as potassium, and caffeine, which have antioxidant and anti-inflammatory properties, which improves poor circulation and helps eliminate excess fluid that causes swelling of the hands, legs and feet, for example. 

To get the benefits of diuretic teas, one should choose one of the teas and drink it throughout the day. 

See how to prepare diuretic teas. 

4. Increase omega-3 intake

Omega-3 is a type of good fat that has a potent anti-inflammatory action, promoting the release of nitric oxide, a substance that increases blood vessel dilation, improving blood flow and thus circulation. 

Likewise, omega-3 also lowers blood pressure and helps inhibit the accumulation of fat in veins and arteries, preventing the development of cardiovascular diseases such as atherosclerosis, heart attack or stroke. 

An excellent way to increase omega-3 intake is to eat salmon, tuna or sardines, at least 3 times a week, or chia and flaxseeds, chestnuts, walnuts and olive oil, every day. Another option is to consume an omega-3 supplement in the form of capsules, which are sold in pharmacies, nutrition stores and online stores. 

See the following video for some tips on how to increase omega-3 intake:

5. Eat more dark green vegetables

Dark green vegetables, such as spinach, watercress, cilantro, parsley and collard greens, are rich in nitrates, a substance that is converted to nitric oxide in the body and works by dilating blood vessels, allowing blood to flow more easily, which helps fight poor circulation. 

For this reason, you should consume vegetables from color every day in salads, juices or soups, for example. 

Learn about a list of other foods that help improve blood circulation. 

6. Eat more citrus fruits

Citrus fruits such as orange, lemon and grapefruit are rich in vitamin C and flavonoids, which are powerful antioxidants that help improve poor circulation because they reduce blood vessel damage caused by free radicals; lower blood pressure and artery stiffness; and improve blood flow and the production of nitric oxide responsible for relaxing blood vessels. 

Ideally, at least two types of fresh citrus fruits or in juices and smoothies should be consumed every day. 

Learn how to prepare juices for poor circulation. 

7. Decrease salt intake

Eating large amounts of salt in the diet can hinder blood circulation, because salt contains a lot of sodium, which retains water, so if it is possessed in large quantities in the body, it increases fluid retention, causing the appearance of swelling in the legs, feet, ankles, arms and hands. 

A good way to decrease its consumption is to use salt with low sodium content, avoid adding it in meals or use aromatic herbs to replace it. 

8. Do an immersion bath with Epsom salts

Epsom salts are rich in magnesium sulfate, which is easily absorbed by the skin, facilitating blood flow and reducing symptoms of poor circulation such as swelling or pain in the legs or feet, for example. 

This soaking bath is very easy to prepare and allows you to relieve pain and swelling quickly at the end of the day, as well as promoting relaxation. 

A good way to use Epsom salt is to prepare a foot bath by adding 1/2 cup of Epsom salts to 2 to 3 liters of warm water or enough water to cover the feet and reach at least halfway up the calf. Dissolve the salts well by moving the water with your hands and place your feet inside for about 15 minutes. This process can be done up to 3 times a week. 

9. Move your legs and arms

Practicing light physical activities, such as walking or hydrogymnastics, for example, stimulates blood circulation and helps to decrease and prevent poor circulation. Also, moving the body helps reduce swelling in the legs, feet, hands and arms by improving blood and lymphatic circulation. 

One way to move your legs if you work sitting for a long time is to walk a little every hour within the company or walk a block at lunchtime, for example. However, if the job requires standing for a long time, it is important to bend your knees and ankles every hour or stand up on your toes to help your calf pump blood from your legs to your heart. To move the arms, they should be raised upward every hour, opening and closing the hands to facilitate blood circulation and prevent swelling due to poor circulation. 

When to see a doctor

Symptoms that may accompany poor circulation and need medical attention as soon as possible include the following:

  • Swelling of the legs, feet or arms suddenly;
  • Swelling of only one foot or one hand;
  • Redness of the swollen foot or hand;
  • Shortness of breath;
  • Coughing and sputum;
  • Other symptoms such as fever or tingling sensation.

    • In these cases, the physician may order blood tests or a Doppler ultrasound, for example, in order to identify the source of the poor circulation and recommend the most appropriate treatment. 

    Learn how treatment for poor circulation is carried out. 

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