We often hear how important good circulation is. But why? And how can you really improve it?
We often hear about the importance of good circulation, but what exactly is circulation, why is it so crucial, and how can you boost it? You’ll find answers to these questions in this article.
At a Glance
Circulation is vital for delivering oxygen, nutrients, and supporting the body’s immune defence. Good circulation helps maintain healthy organs, tissues, and a strong cardiovascular system.
Regular exercise, especially aerobic activities and those requiring concentration, boosts circulation throughout the body, particularly in the brain. A balanced diet with plenty of water, fruits, nuts, and spices, as well as wellness practices like massages and saunas, also enhances circulation.
If diet alone isn’t enough, supplements such as magnesium, Omega-3 fatty acids, and B vitamins can help improve circulation. Always consult a doctor before taking any supplements.
Circulation refers to the flow of blood throughout the body, which delivers nutrients, hormones, chemical messengers, and oxygen to all areas. Blood helps regulate body temperature, supports immune defence, and aids in the removal of metabolic waste. To carry out these tasks, circulation occurs through the bloodstream, with the heart at the centre. Through the heart’s pumping action, blood continuously flows, ensuring the body remains well-supplied.
The better your circulation, the more efficiently your cells receive nutrients, energy, oxygen, and other vital signals. It also aids in the removal of waste products. Good circulation helps to:
In short, good circulation plays a vital role in maintaining overall bodily functions, supporting the performance of all cells, tissues, and organs.
By taking action to boost your circulation, you can help prevent circulatory issues from arising.
Since the brain needs a constant supply of oxygen, it receives more blood than any other organ. The best way to promote blood flow to the brain is through physical activity. Ideally, combine movement with focus, such as dancing. Aerobic activities like cycling, swimming, or hiking also ensure ample oxygen reaches the brain and supports circulation throughout the body.
Every form of physical activity also improves skin circulation. When you exercise, your body generates heat, causing the skin to flush—a sign of increased blood flow. Regularly well-circulated skin appears fresh and smooth. Moving your legs and feet also helps the heart pump blood back from these distant areas, reducing strain on the heart and promoting healthy leg veins and muscle strength.
A balanced diet is equally important for promoting good circulation. To improve blood flow to the brain, ensure you stay well-hydrated. Foods that help support circulation include:
To support circulation, it’s also advisable to limit your intake of sugar, alcohol, salt, and animal fats, and to avoid smoking.
You can also enhance circulation by treating yourself well. Massages, saunas, and relaxation exercises all contribute to better blood flow. Alongside professional massages, you can boost circulation at home by using a loofah or brush during your shower. Heat is particularly beneficial for improving circulation, especially in the feet and legs. Wearing warm, natural materials like wool socks can keep you warm and encourage blood flow.
Visiting a sauna provides twofold benefits for circulation. The heat, along with alternating hot and cold showers or baths, rapidly increases blood flow. Following up with a circulation-boosting oil, such as rosemary, arnica, or eucalyptus, gives your circulation an additional boost. Relaxation and breathing exercises can also improve blood flow to the brain.
Herbs, minerals, and vitamins can help promote circulation. Ideally, you should obtain these through your diet. However, if you’re unable to get enough through food alone, supplements can be used to support circulation. Look for the following ingredients:
Beate Ebbers: In Bewegung bleiben, in: National Library of Medicine, 2020
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7240246/
Rachel Borne, Christophe Hausswirth, François Bieuzen: Relationship Between Blood Flow and Performance Recovery: A Randomized, Placebo-Controlled Study, in: International Journal of Humankinetics, 2015
https://journals.humankinetics.com/view/journals/ijspp/12/2/article-p152.xml
Andreo Fernando Aguiar, Mario Carlos Welin Balvedi, Sodme Franklim Buzzachera u. a.: L-Arginine supplementarion does not enhance blood flow and muscle performance in healthy and physically active older women, in: Springer Link, 2015
https://link.springer.com/article/10.1007/s00394-015-1019-6
Maria M. Anton, Miriam Y. Cortez-Cooper, Allison E. DeVan, Daria B. Neidre, Jull N. Cook, Hirofumi Tanaka: Resistance training increases basal limb blood flow and vascular conductance in aging humans, in: Journal of Applied Physiology, 2006
https://journals.physiology.org/doi/full/10.1152/japplphysiol.00497.2006
Jordan S. Querido, A. William Sheel: Regulation of cerebral blood flow during exercise, in: Springer Link, 2012
https://link.springer.com/article/10.2165/00007256-200737090-00002
Daniel Matienzo, Bruno Bordoni: Anatomy, Blood Flow, in: National Library of Medicine, 2023
https://www.ncbi.nlm.nih.gov/books/NBK554457/
Maxim P. Nikitin, Ivan V. Zelepukin, Victoria O. Shipunova, Ilia L. Sokolov u. a.: Enhancement oft he blood-curculation time and performance of nanomedicines via the forced clearance of erythrocytes, in: Nature biomedical engineering, 2020
https://www.nature.com/articles/s41551-020-0581-2
Jurgen A. H. R. Claassen, Dick H. J. Thijssen, Ronney B. Panerai, Frank M. Faraci: Regulation of cerebral blood flow in humans: physiology and clinical implications of autoregulation, in: Rhysiological Reviews, 2021
https://journals.physiology.org/doi/full/10.1152/physrev.00022.2020
As always, it’s recommended to consult a healthcare professional before starting any supplements.
Daniel Milej, Lian He, Keith St. Lawrence: Quantification of cerebral blood flow in adults by contrast-enhanced near-infrared spectroscopy: Validation against MRI, in: Sage Journals, 2019
https://journals.sagepub.com/doi/full/10.1177/0271678X19872564
