10 Natural Ways To Improve Blood Circulation For A Healthier You - Shape Singapore

19/06/2019 10 Natural Ways to Improve Blood Circulation For a Healthier You | Shape Singapore
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10 Natural Ways to Improve Blood

Circulation For a Healthier You
by Dawn Chen
HEALTH | 22 MARCH 2018
Maintaining healthy blood circulation is important for various

bodily functions.
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Photo: Shao-Chun Wang / 123rf.com
As someone who gets cold easily, I never thought much about my perpetually icy hands
and feet. I attributed them to the air condition being too chilly. But it was only after I’d
gone for massages where various therapists would rub my cold hands and tell me that I
had poor blood circulation that I started to pay more attention to them. Poor blood
circulation is actually a pretty common condition among women. But why exactly is
blood circulation so important, and how does it actually a ect one’s health? Curious, I
turned to Chua Kay Tse, naturopath health educator and senior training manager at
Blackmores Singapore to get more insights into this.
Why is it important to have good blood circulation?
The blood circulatory system is an integral part of our body as it delivers nutrients and
oxygen to cells and vital organs. A healthy blood circulation is critical for ghting against
infections, stabilising body temperature, and ensuring that the body is functioning well.
Without it, many of the body’s primary functions will cease. Poor blood circulation could
be sign of underlying health issues, such as obesity, diabetes and high blood pressure
or could just be a consequence of a sedentary lifestyle. Women of all ages can be
a ected poor blood circulation, so it is important to spot the symptoms early and
address them.
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What are the telltale signs of someone with poor blood circulation?
Cold hands and feet all year round

Numbness and tingling sensation in limbs with no apparent reason
Frequent tiredness
Light headedness and poor concentration
Dry skin
Brittle hair and nails
Swelling of hands and feet
What are the health consequences of having poor blood circulation?
Since blood circulation is critical to the proper functioning of the human body, poor
blood circulation can lead to multiple health consequences.
Decreased cognitive ability
The brain is a vital organ in our body and requires a healthy supply of blood to function
well. Poor blood circulation can slow down one’s mental abilities as the brain is not
receiving su cient oxygen and nutrients.
Poor digestive system
Poor blood circulation can cause a loss of appetite but can also a ect the body’s ability
to obtain nutrients from the food we consume.
Weakened immune system
The circulatory system and immune system both serve the same purpose and are
complementary to each other. While the circulatory system works to transport oxygen
and nutrients throughout the human body, the immune system protects the body by
consuming foreign substances that can cause damage to the body. Since immune cells
travel throughout the body through the circulatory system, poor blood circulation
means that fewer immune cells are available to help ght against harmful substances.
Photo: pitinan / 123rf.com
What are some natural ways someone can improve their blood circulation?
A healthy blood circulatory system is constituted by healthy blood that can e ectively
carry oxygen and nutrients to cells and vital organs, a strong heart that is capable of
pumping blood throughout the body, and unclogged blood vessels. Some natural ways
to boost blood circulation include: 
1. Consume more iron-rich foods I Accept
Iron is needed for the formation of haemoglobin, the oxygen-binding part of red blood
cells that is responsible for carrying oxygen around the body. Try to include iron-rich
foods such as red meat, organ meats, dark and leafy greens, seafood, eggs, kelp and
molasses to increase your intake of iron.
2. Stay active
Walk, run, cycle or engage in any activity that keeps you moving and raises your heart
rate. This will ensure that your heart is pumping blood around the body for a healthy
circulatory system.
(Also Read: 4 Reasons Why Walking Is Great for Weight Loss)
Photo: Fabio Formaggio / 123rf.com
3. Pamper yourself with a trip to the spa
Massages can improve circulation in the body as it increases blood ow throughout the
body and stimulates the lymph vessels. So, if you have had a rough week in the o ce
or if you’re tired out from the household chores, treat yourself by booking a massage.
4. Refrain from crossing your legs
Most of us are guilty of sitting in the same position for prolonged periods during o ce
hours. Women who cross their legs at their desks should note that it is bad for their
posture and it also a ects blood circulation. Remember to take a break regularly to
stretch out your legs.
(Also Read: Cassey Ho’s 5 Stretches to Relieve Back Pain And De-Stress After Work)
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Photo: Prakasit Khuansuwan / 123rf.com
5. Stay hydrated
Just like how car engines need oil to function, the human body needs water for our
organs to work at an optimal level. In addition to that, drinking su cient water can also
help to ush out toxins from the body and reduce the chances of blood thickening and
clots. Try adding a squeeze of lemon or mint leaves to boost your water as well as
antioxidants to support the immune system.
Additionally, eating the following foods may also help to promote better blood
circulation:
6. Cayenne pepper
Cayenne pepper is used to treat conditions such as poor circulation, indigestion and
blood clotting. Capsaicin found in cayenne has been studied for its e ect in dilating
blood vessels which may be bene cial in alleviating conditions such as cluster
headaches and coronary artery disease. You can season meat or sh with cayenne
pepper to add some spice to your diet and improve blood circulation.
Photo: Elena Schweitzer / 123rf.com
7. Ginger 
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Besides helping with digestion, ginger also has blood-thinning characteristics and
stimulates blood ow to all organs. Incorporating ginger into your diet can be as easy
as adding it into fruit juices or tea.
8. Gingko biloba
Studies have proven that ginkgo may support the central nervous system (CNS) and
vascular system by promoting circulation via its blood thinning e ect. If you nd it hard
to include ginkgo in your diet, consider taking ginkgo biloba supplements from a
trusted supplement brand to support healthy blood circulation and cognitive function.
9. Fatty cold-water sh
EPA and DHA can be found in fatty sh. Opt for small fatty sh such as anchovies and
sardines as these are usually exposed to a lower level of contaminants. According to
numerous studies, Omega-3 fatty acids have been found to support blood circulation
and cardiovascular health through a range of ways, including maintaining the elasticity
of blood vessels, dilatation of blood vessels which decreases blood pressure,
demonstrating anti-platelet e ects and reduction of triglyceride levels in the blood.
(Also Read: Is Crispy Fish Skin Healthy? A Dietitian Weighs In)
Photo: svl861 / 123rf.com
10. Dark chocolate
Hooray, chocolate is on the list! Dark chocolate that is cocoa-rich contains compounds
called polyphenols that may support vascular health by improving blood ow via the
dilatation of blood vessels. Let dark chocolate be your new guilty pleasure from now
on!
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19/06/2019 10 Natural Ways to Improve Blood Circulation For a Healthier You | Shape Singapore

10 Natural Ways to Improve Blood

HEALTH | 22 MARCH 2018

Maintaining healthy blood circulation is important for various

Photo: Shao-Chun Wang / 123rf.com

Why is it important to have good blood circulation?

Cold hands and feet all year round

What are the health consequences of having poor blood circulation?

Decreased cognitive ability

Poor digestive system

Weakened immune system

Photo: pitinan / 123rf.com

1. Consume more iron-rich foods I Accept

(Also Read: 4 Reasons Why Walking Is Great for Weight Loss)

Photo: Fabio Formaggio / 123rf.com

3. Pamper yourself with a trip to the spa

4. Refrain from crossing your legs

Photo: Prakasit Khuansuwan / 123rf.com

Photo: Elena Schweitzer / 123rf.com

(Also Read: Is Crispy Fish Skin Healthy? A Dietitian Weighs In)

Photo: svl861 / 123rf.com

10. Dark chocolate

Weightlifting Myths You Need to

Enter your email here SUBMIT

By signing up, you indicate that you have read and

EVENTS & PROMOTIONS

Win a set of X-mini

Win a Craft & Culture

[CLOSED] Win a For

LATEST STORIES RELATED STORIES

ABOUT US SITEMAP NEWSLETTER

PRIVACY STATEMENT | CONDITIONS OF ACCESS | PDPA

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