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Signs and symptoms -

Signs of poor circulation typically occur in the arms and legs. They include throbbing, stinging, numbness, tingling, cramps, pain, and swelling.

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Signs and symptoms -

Additionally, your hands or feet may feel cold, if you're light-skinned your legs might get a blue tinge, and you could experience dry skin, thinning hair, and brittle nails.

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Manage your cholesterol -

For smooth circulation, you need healthy veins and arteries, but if your cholesterol levels are too high or too low, the vessels can become injured and blocked.

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Control your blood pressure - A high blood pressure can cause arteriosclerosis, a condition that hardens your arteries and can limit blood flow.

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Stay hydrated -

Blood is about half water, so you need to stay hydrated to keep it moving. Aim for eight glasses a day.

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Stay away from tobacco - Nicotine harms the walls of your arteries and thickens your blood so much that it can’t get through and may well clot.

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Reduce intake of saturated fats -

Saturated fats can largely be found in red meat, chicken, cheese, and other animal sources.

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Don’t sit for long periods -

Sitting for hours at a time has repeatedly been shown to harm your circulation and muscles, and even shorten your life span. Consider getting a standing desk or taking regular breaks to get on your feet and work the valves in your leg veins.

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Uncross your legs -

The common position cuts off circulation to the legs, making it more difficult for blood to get to your leg tissue. Make a habit of sitting with your legs uncrossed or slightly elevated.

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Maintain a healthy weight -

Maintaining a healthy weight helps promote good circulation and keeps arteries clear.

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Walking -

In addition to some healthy exercise and stress relief, walking contracts and relaxes the muscles, squeezing the large veins in the legs, thereby promoting circulation in those more stagnant areas of flow.

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Manage your stress -

When the body experiences stress, blood vessels constrict, so learning to manage your stress is a vital way to improve your circulation.

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Cardiovascular exercise -

Activities like jogging, cycling, and swimming get your blood pumping, make your heart stronger, lower your blood pressure, and improve circulation.

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Cardiovascular exercise -

Heart-pumping exercise improves the body’s ability to take in and use oxygen, and also improves the capacity of blood vessels to dilate, which helps them work more efficiently.

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Practice yoga - A low-impact alternative to cardio is yoga, as the bending, stretching, and twisting help to bring oxygen to your cells and send blood to your organs.

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Practice yoga -

Downward-facing dog alone is a great exercise, as it puts the hips and heart above the head, allowing gravity to increase blood flow towards the head.

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Put your legs up the wall -

When your ankles or feet swell, try the legs-up-the-wall yoga pose, or viparita karani. Lie on the floor and scoot your bum to the wall with your legs up.

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Get low -

Squats are a great way to get your blood pumping through the major muscles of your body.

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Get a massage -

Not only can a massage help with stress, but it also helps improve circulation. When the muscles are manipulated properly, they release lactic acid while improving the circulation of lymph fluid, which helps relieve tension and muscle discomfort.

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Compression socks -

Compression socks or stockings slightly squeeze the legs so your blood doesn’t hang around too long. Ask your doctor which length and amount of pressure are best for you.

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Drinking tea -

The antioxidants in tea promote cardiovascular health, and the heat can provide a temporary circulation boost by opening up your arteries and veins a little wider.

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Indulge in a hot bath - The same concept applies here! It’s a temporary fix, but a bath is a great way to kick-start your circulation and widen your arteries and veins a little more.

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Get those omega-3s -

The omega-3 fatty acids found in fatty fish like salmon, tuna, mackerel, and sardines promote cardiovascular health and improve circulation. Vegetarians and vegans can get supplements!

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Get enough iron -

Iron is an essential mineral for the circulatory system as it is required to make hemoglobin, one of the major components of red blood cells, which is needed to carry oxygen. Eating iron-rich foods or taking an iron supplement can improve your circulation.

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Eat more plants and less meat -

It'll help keep your weight in a healthy range and your arteries clear.

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Spice things up - Cayenne pepper has a compound called capsaicin, which can help your arteries work well and can help relax the muscles in your blood vessels so blood can flow easily.

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Nitrate-rich foods -

Found in foods like beets, garlic, pomegranate, and spinach, nitrate helps enlarge your blood vessels and create more room for blood to move through.

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Brush your body -

Take a body brush with stiff, flat bristles and stroke on your dry skin, from head to toe, using long motions on your legs and arms. Try to make a habit of it right before you shower.

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See a doctor -

A doctor can help diagnose what might be the problem and suggest treatment for any underlying conditions.

See also: 30 signs that you may have heart trouble.

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