Let's talk about the best ways to increase blood flow and circulation in your legs and
feet without doing cardio exercises or lifting weights.
Plaque buildup, blood clots, or narrowed blood vessels can lead to poor circulation.
When obstacles or narrow paths slow down blood flow, it is difficult for your body to send
oxygen and nutrients efficiently to the furthest parts of the body.
Slow-moving blood can cause symptoms in your feet and legs, such as:
Cold, aching feet...Swollen ankles and calves...Throbbing or stinging pain...Pale or blue skin color...Tingling
and numbness…Muscle cramps...Varicose veins…and Slow-healing wounds…
Now, let's get into the 10 ways to increase blood flow to your legs, and reduce the symptoms
of poor circulation.
If you're ready, let's go.
As always, this video is educational and does not constitute medical advice.
Talk to your doctor if you notice these symptoms of poor circulation.
Let's begin, with Number 10.
"Wear Shoes That Fit."
You can do all the exercises in the world, but if your shoes are too tight, they can
apply excessive pressure to your feet and legs, reducing blood flow and increasing the
risk of blood clots and swelling.
So, the first thing is to wear shoes in which your toes are not squeezed together in a triangle
at the front.
Look for shoes with a wide toe box so that your feet can spread out and rest in their
natural state.
These shoes are helpful for those with conditions such as diabetes and varicose veins.
Next up, we have Number 9.
"Elevate Your Legs."
A proven way to improve blood flow in your legs is to elevate your feet above your heart.
This counters the force of gravity and opens up the valves in your leg veins, allowing
blood to more easily return to the heart, resulting in improved circulation throughout
the body.
There are a few ways to elevate your legs; the easiest is to put your legs up against
the wall while you rest or meditate.
Another way is to use leg elevation wedges to prop up your legs at an angle during the
day or while sleeping at night.
Another method is to sit in a zero-gravity chair; this chair is inspired by the liftoff
posture of astronauts and positions the body in a reclined position with the legs elevated
above the heart.
Elevating the legs, can help people with circulatory issues, varicose veins, or those who spend
a lot of time on their feet.
Moving along, we have Number 8.
"Foot Alignment Socks."
One in five people live with chronic foot pain.
If you are one of them, then you know how seriously it can limit your life.
Foot alignment socks offer natural relief and can help eliminate foot pain.
They're designed to enhance circulation, decrease swelling, and reduce foot pain over time.
The "toe dividers" gently separate your toes, improving foot strength and dexterity.
They're particularly beneficial for conditions like plantar fasciitis, hammertoes, bunions,
bursitis, tendinitis, arthritis, and diabetes.
What's interesting is that the design is inspired by a 5,000-year-old yoga technique of toe
stretching.
To see our recommended foot alignment socks, click the link below.
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Coming up next, is Number 7.
"Compression Socks."
Compression socks can be a real help if you have a job that requires long hours of sitting
or standing; they increase blood circulation in your legs, alleviate swelling, and reduce
discomfort.
Their secret is "graduated compression," which means the socks are tightest at the ankle
and become looser as they go up your leg.
This helps to push stagnant blood out of your feet and legs, similar to squeezing toothpaste
from the bottom of the tube.
Doctors often recommend these socks for long flights or post-surgery to prevent deadly
blood clots.
Compression socks are also used to alleviate chronic venous insufficiency (CVI), wherein
the valves in the leg veins are damaged, causing blood to leak and pool in the legs instead
of flowing back to the heart.
Plus, athletes wear them to improve athletic performance and quicken recovery time.
However, traditional compression socks come with a problem.
Learn about this problem and see our recommended compression socks that solve it by clicking
the link below.
And at Number 6, we have, "Soak Your Feet in Hot Water."
Soaking your feet in a hot tub of water can help promote sleep, enhance blood circulation,
and de-stress your mind.
Hot water causes the dilation of blood vessels, helping to move congested blood in your feet
and lower legs.
This not only reduces swelling but also helps prevent the formation of blood clots.
Adding Epsom salt or essential oil to the water further enhances the benefits.
Next up, is Number 5.
"Krill Oil".
One of the main causes of edema, or fluid retention in the feet or ankles is chronic
venous insufficiency (CVI).
Omega-3 supplements, such as fish oil and krill oil, may help alleviate edema.
Omega-3s are anti-inflammatory and have been found to combat CVI; they help open your arteries
and promote better blood flow, effectively reducing symptoms of edema.
They also help lower blood pressure and prevent blood clots.
A deficiency in omega-3s can lead to painful swelling in your legs, ankles, and feet.
If you have never enjoyed fish oil or it has never worked for you, click the link below
to see our recommended wild-caught krill oil.
And at Number 4, we have, "Manage Blood Pressure."
If you have high blood pressure, it can damage your arteries, and make them stiff and narrow.
This condition is called atherosclerosis.
As a result, your legs and feet may not get enough blood flow, which can lead to the symptoms
of Peripheral Artery Disease (PAD).
Symptoms of PAD include pain and cramps in the legs or buttocks when walking, cold feet,
and stinging pain in the feet at night.
To lower blood pressure and prevent PAD, eat high-potassium foods, reduce salt and sugar
by avoiding processed foods, get a good night's sleep, and reduce stress.
To reverse PAD, see our video "The Best Way to Clear Your Arteries".
Coming into the Top 3, Number 3 is, "Stand More".
Standing up can boost blood flow to your legs, improving circulation.
Try to stand more often in your daily routine.
If you work at a desk all day, consider getting a standing desk.
At home, stand more instead of lounging on the couch.
Aim to get up and walk around for five minutes every half-hour that you spend seated.
And at Number 2, we have, "Stay Well Hydrated".
When you are well-hydrated, your blood has an easier time circulating throughout your
body.
If you are a coffee drinker, you may want to cut back to one cup per day.
Caffeine is a diuretic, which means it dehydrates your body.
Drinking herbal teas is a delicious way to stay hydrated.
Studies show that the antioxidants in tea may improve circulation, among other benefits.
This is true for both black and green tea.
Additionally, certain teas contain nutrients that make them natural vasodilators, meaning
they widen blood vessels and enhance blood flow.
These include ginger, hibiscus, Ginkgo Biloba, and White Peony Root teas.
And at Number 1, we have, "Eat Red Foods."
Many of nature's top fruits and vegetables, which are excellent for your heart, circulation,
and energy levels, are some shade of red.
They get their vibrant colors from nutrients called polyphenols.
These nutrients are powerful antioxidants that help protect your body from harmful damage
caused by excessive free radicals.
Plus, polyphenols can enhance the production of nitric oxide, which improves blood flow
and boosts your energy.
The "reds" you'll want to eat regularly include beets, apples, pomegranates, grapes, cranberries,
strawberries, raspberries, (blueberries, blackberries, and bilberries), tomatoes, watermelon, and
cayenne pepper.
For more foods that boost blood flow, see our video, "Top 10 Foods that Improve Blood
Circulation in Legs".
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Now that we've looked at the ways to increase blood flow, let's look at the causes of poor
circulation in your legs.
First, these common lifestyle factors can drain your energy and productivity and pave
the way to circulatory problems.
-Consuming too many omega-6 fatty acids or processed foods with refined grains and sugars
can cause your blood to become thick and sluggish.
-Inadequate exercise, including both cardio and weight lifting, and lack of regular stretching
can contribute to poor blood flow.
-Not getting 7-9 hours of deep, restful sleep or experiencing excess stress can also negatively
impact your circulation.
-And smoking and overindulgence in alcohol are both recipes for poor circulation.
Other major causes of poor circulation in the legs are:
Peripheral artery disease (PAD) - PAD is most common in adults over 50, as well as in smokers.
Deep Vein Thrombosis (DVT) - A condition in which a blood clot forms in the deep veins
of your leg.
This is the most common cause of chronic venous insufficiency (CVI).
Varicose Veins - These are enlarged veins, usually found in the legs, that are caused
by damaged blood vessels.
Diabetic neuropathy - This is nerve damage that can occur in the arms, legs, hands, and
feet when you have persistently high blood glucose levels, causing damage to nerves and
blood vessels.
Obesity - If you are obese, you are more likely to have circulatory problems.
To enjoy good blood circulation, eat an anti-inflammatory diet.
Get your FREE anti-inflammatory diet plan by clicking the link below.
I hope you enjoyed this video.
The next videos to watch are, "Top 10 Foods that Improve Blood Circulation in Legs", and
"The Best Way to Clear Out Your Arteries".