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This article was co-written by Luba Lee, FNP-BC, MS. Luba Lee is a licensed family physician practicing in Tennessee. She received her MSN from the University of Tennessee in 2006.
There are 8 references cited in this article that you can see at the bottom of the page.
This article has been viewed 6,598 times.
Poor circulation is caused by reduced blood flow to a certain part of the body. This condition most commonly occurs in the extremities, especially the legs. Good circulation in the legs is important, as it helps deliver nutrients to the foot tissues and remove waste, which is essential for foot health and strength. Fortunately, circulation in the legs can be improved by establishing healthy habits. You can start making positive changes now!
Steps
Create habits for healthy feet
- If you work in an office and your job requires you to sit often, get up every hour and a half and take a break. Even if it’s just going to the bathroom and then going back to the table, your legs have been exercised and will help blood circulation better.
- You might also consider using a standing desk instead of sitting.
- When you’re on a plane, try standing up every few minutes, about every 30 minutes. If you can’t stand for some reason, you can rotate your ankles while sitting to increase blood circulation. [1] X Research Source
- When sitting, you should keep your feet slightly apart, feet flat on the floor. Remember to get up from time to time to avoid staying in one position for too long.
- You can also elevate your legs slightly to help improve blood circulation. Place your feet on a stool about 15-30 cm above the ground.
- Exercise daily for maximum benefits. Even just walking for 10 minutes a day, 4-5 times a week, you can help improve the health of your feet.
- If you’re looking for more gentle activities, try yoga. [2] X Research Source There are many yoga poses that use the legs and stimulate the circulatory system.
- Wear tennis shoes or loafers to allow your feet to breathe.
- Wear shoes with a rounded or almond-shaped toe instead of pointed toe shoes. If you want to increase your height, you can choose wedge shoes instead of high heels.
- If you live in the US, you can call the smoking cessation assistance number at 1-800-QUIT-NOW. They can give you practical advice, give you advice on how to quit smoking, and refer you to other smoking cessation resources. [4] X Trusted Source Centers for Disease Contrp and Prevention Go to source
Using herbs and functional foods
- The recommended dosage of ginkgo leaf extract is 120-240 mg per day, divided into 2-3 doses. [6] X Research Sources
- Fish oil supplements come in capsule form and are usually made from mackerel, tuna, cod liver, salmon or herring.
Healthy eating
- Try to cook for yourself instead of eating out or buying ready-to-eat foods. Restaurants and ready-to-eat foods often use more salt than you think. Avoid this by cooking your own meals with whole foods whenever possible.
- Avoid salty snacks, fast foods and ready-to-eat foods that reheat in the microwave.
- Drink plenty of water to remove salt from the body. You need to drink about 2 liters of water a day to stay hydrated.
- If you really like salt, you can use salt instead. There are many salt substitutes available at health food stores.
- Eat plenty of fruits and vegetables, whole grains, and lean meats.
- Make sure to get enough fiber from legumes, nuts, oats, and other high-fiber foods.
Medical treatment
- Common diseases that cause poor circulation include obesity, diabetes, cardiovascular disease, arterial complications, and peripheral artery disease.
- Many of these conditions can be controlled or treated with a combination of medications and lifestyle modifications to lower blood sugar and cholesterol.
- If left untreated, peripheral artery disease can lead to a heart attack or stroke.
- Feeling like ants crawling in the legs
- Numbness in the legs
- Sharp or stinging pain in the leg
- Pain in leg muscles
- Cramp
Advice
- Always ask your doctor for the most helpful advice.
This article was co-written by Luba Lee, FNP-BC, MS. Luba Lee is a licensed family physician practicing in Tennessee. She received her MSN from the University of Tennessee in 2006.
There are 8 references cited in this article that you can see at the bottom of the page.
This article has been viewed 6,598 times.
Poor circulation is caused by reduced blood flow to a certain part of the body. This condition most commonly occurs in the extremities, especially the legs. Good circulation in the legs is important, as it helps deliver nutrients to the foot tissues and remove waste, which is essential for foot health and strength. Fortunately, circulation in the legs can be improved by establishing healthy habits. You can start making positive changes now!
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