improve your circulation Archives - The New Jersey Vein & Vascular Center

Top Foods That Improve Circulation and Vein Health

Jul 31, 2024 | General Health, Prevention of Vein Conditions, Vein Care, Vein Health, Vein Treatments

Maintaining optimal circulation and vein health is essential for overall well-being.

Good circulation is the key to a healthy body, ensuring every cell receives the necessary oxygen and nutrients and effectively removes waste products.

On the other hand, poor circulation can lead to various health issues, including fatigue, numbness, and even more severe conditions like varicose veins or chronic venous insufficiency.

Fortunately, the foods we choose to incorporate into our diets can play a significant role in promoting healthy blood flow and supporting vein strength.

This article will explore some of the top foods that can enhance circulation and bolster vein health. From vibrant fruits and vegetables to heart-healthy fats and spices, these dietary choices provide essential nutrients and contribute to improved vascular function, ensuring that your body remains energized and thriving.

Discover how to nourish your circulatory system and support your veins with delicious, wholesome foods.

Bioflavonoids-Rich Food

Vibrant assortment of vegetables and fruits rich in bioflavonoids

One of the best ways to support vein health is consuming foods rich in bioflavonoids.

These compounds, which give fruits and vegetables their vibrant colors, play a crucial role in strengthening your veins.

A diet that includes a variety of colorful vegetables—such as leafy greens, deep purples, bright reds, oranges, and yellows-can significantly contribute to preventing the development of varicose veins.

Ginkgo Biloba

An image of Ginkgo Bilboa in raw form and in the form of oral tablets

Ginkgo Biloba, commonly known as ginkgo, is one of the oldest living tree species native to China. Although poisonous, ginkgo is available as an oral tablet, extract, or tea.

The ginkgo seeds have been a part of Chinese medicine for ages. It is said to increase blood flow. Scientific evidence has proven this belief to be true.

For blood vessels to dilate, nitric oxide must be present. Ginkgo increases the levels of nitric oxide in the blood-enhancing circulation.

Celery

Celery is an excellent source of Vitamin K, an often overlooked powerhouse, which is vital for blood clotting and circulation.

It is low in calories but high in essential vitamins, and celery also acts as a natural diuretic, helping eliminate toxins.

Additionally, celery contains antioxidants and anti-inflammatory compounds that can support vascular health by reducing inflammation in blood vessels.

The high water content in celery aids in hydration, promoting optimal blood flow and circulation.

Enjoy it raw, blended in smoothies, or added to soups and salads to reap benefits.

Regular consumption of celery can contribute to overall cardiovascular health, making it a heart-friendly snack choice.

Dark Chocolate

In addition to promoting better blood flow, the flavanols in dark chocolate may help strengthen the endothelial cells that line blood vessels, contributing to improved vascular health.

Furthermore, the antioxidant properties of dark chocolate can help combat inflammation, which is crucial for maintaining healthy veins and overall cardiovascular wellness.

By supporting circulation and reducing inflammation, dark chocolate can be a flavorful, heart-healthy choice that benefits your vein health.

Fiber

Fiber is essential for not only managing weight but also promoting vein health.

It comes in two forms—soluble and insoluble—which provide significant health benefits.

While soluble fiber helps prevent constipation (a condition that can increase pressure on your veins), insoluble fiber helps reduce cholesterol levels.

Fiber also plays a crucial role in regulating blood sugar levels, which can further contribute to overall vascular health.

Additionally, a high-fiber diet encourages healthy digestion. It supports proper blood circulation, reducing the risk of conditions like varicose veins.

For a healthy boost, Include high-fiber foods like oats, apples, berries, and carrots.

By prioritizing fiber intake, you support your digestive system and contribute to the strength and elasticity of your veins, promoting a healthier cardiovascular system overall.

Avocados

In addition to their high glutathione content, avocados also provide healthy monounsaturated fats, which can help reduce inflammation and improve blood circulation.

These fats support the flexibility of blood vessel walls, contributing to overall cardiovascular health.

Avocados are packed with potassium, a mineral that helps regulate blood pressure and reduce strain on the veins.

Incorporating avocados into your diet can enhance vein health and contribute to a well-balanced nutritional profile, making them a smart choice for maintaining optimal vascular function.

Rosemary

This aromatic herb isn’t just for flavoring your dishes; it’s also known for its circulation-boosting properties.

Rosemary is rich in antioxidants and has anti-inflammatory effects, making it a fantastic choice for those concerned about vein health.

The herb helps stimulate blood flow, improving overall circulation and reducing the risk of conditions like varicose veins.

Additionally, compounds in rosemary may aid in toning blood vessels, further promoting vascular health.

By incorporating rosemary into your diet or wellness routine—whether fresh, dried, or used as an essential oil—you can naturally tap into its multifaceted benefits and support your circulatory system.

Regular use may also enhance tissue nutrient delivery, improving healing and vitality.

Vitamin C

In addition to its role in collagen and elastin production, vitamin C is a powerful antioxidant, helping protect blood vessels from oxidative stress and inflammation that can weaken vein walls.

This nutrient supports overall circulation by improving blood flow and reducing the risk of clots forming, which is essential for maintaining healthy veins.

Vitamin C aids in iron absorption, contributing to a healthy blood supply and nutrient delivery.

By ensuring an adequate intake of vitamin C, you strengthen your veins and enhance your overall vascular health.

Tomatoes

Tomatoes are a powerful fruit packed with lots of vitamin K.

They increase the production of platelets in the body and promote good blood health.

Tomatoes also contain lycopene, which is a powerful antioxidant. It aids in protection against cardiovascular illnesses. Moreover, lycopene helps reduce fat deposition in blood vessels.

Eat tomatoes any way you like – soups, salsa, or even juice – the benefits are outstanding.

Citrus Fruits

Citrus fruits are among the best anti-inflammatory foods you can eat. These fruits are naturally sweet and contain critical soluble fibers for the heart and blood.

Lemons, limes, oranges, and grapefruit are all high in Vitamin C.

Pomegranate

Pomegranates are a nutritious way to promote your overall circulatory health. They are rich in nitrates and polyphenol antioxidants, two powerful vasodilators. Vasodilators widen blood vessels and allow blood to flow more easily.

Pomegranates are especially beneficial for people who lead an active lifestyle. That is because they improve oxygenated blood flow to muscle tissue.

Try using pomegranate supplements, juices, or simply eating the raw fruit.

Garlic

Garlic has long been praised for its medicinal properties, including its natural blood-thinning effect.

It helps lower blood pressure and reduces stress on veins—making it an excellent addition for those concerned about circulation.

Additionally, garlic is rich in antioxidants, and its anti-inflammatory properties may also play a role in reducing the risk of chronic diseases.

Incorporating garlic into your diet can be as simple as adding it to your favorite dishes and salads or even enjoying it in supplement form, allowing you to take advantage of its many health benefits.

Cinnamon

This warming spice has impressive heart health benefits. Cinnamon can improve blood flow to the coronary artery and helps widen blood vessels, reflecting its ability to relax the circulatory system.

Additionally, studies suggest that cinnamon may help lower bad cholesterol (LDL) levels while elevating good cholesterol (HDL), further supporting cardiovascular health.

Its antioxidant properties also play a role in reducing oxidative stress, which is often linked to heart disease.

Incorporating cinnamon into a balanced diet may enhance the flavor of meals and promote overall wellness and heart vitality.

As with any health supplement, it’s essential to consume it in moderation and consult a healthcare professional, especially those on medication or with existing health conditions.

Ginger

Ginger is not only a popular spice but is also known for its remarkable medicinal properties. It may help improve circulation by promoting blood flow. Often believed to reduce inflammation, ginger can contribute to overall cardiovascular health and assist in easing discomfort in your veins.

Fatty Fish

Fatty fish, such as salmon, mackerel, and sardines, are rich in omega-3 fatty acids. These healthy fats are often vital for reducing inflammation and improving overall circulation.

Omega-3s have been shown to enhance endothelial function—the thin layer of cells lining blood vessels—promoting the overall health of veins and arteries.

Phenol Rich Foods

An image of tea which is representing a phenol rich consumable

Phenol rich foods act as a protectant and can give our bodies a boost. Phenol is considered an antioxidant that benefits the entire body.

Good sources of phenol foods are peas, beans, soy milk, black and green teas, parsley, and broccoli. The high phenol content of olive oil reduces the risk of developing a blood clot.

Beets

Did you know a common ingredient in most sports drinks is beet powder or beet juice? That’s because beets are linked to improved performance in athletes. Beets contain a high number of nitrates that the body converts to nitric oxide – a blood flow enhancement nutrient.

Although, beets aren’t only for the sports minded. Many older adults with circulatory health issues have found success by adding beets to their daily regimen.

Raw Nuts and Seeds

Nuts contain niacin or vitamin B3 which prevent circulation problems. They also aid with inflammation and are helpful to those with diabetes. Walnuts and almonds are two of the most nutrient-packed nuts that are said to help clear arteries.

Hemp, chia, flax, sunflower, and pumpkin seeds have large amounts of omega 3 fatty acids, fiber, and antioxidants. They are all a good source of anti-inflammatory proteins that help lower cholesterol and improve blood quality.

Turmeric

Increased blood flow is one small benefit provided by the spice turmeric.

In fact, in ancient Chinese medicine, there are several uses for turmeric besides opening blood vessels.

Turmeric has been used for centuries as a healing agent to treat chronic pain. It decreases inflammation throughout the body and even aids in depression.

Cayenne Pepper

Cayenne pepper is known for its ability to give dishes a spicy kick, but it’s also thought to improve circulation.

The compound capsaicin in cayenne can aid blood flow by dilating blood vessels, which helps promote healthy circulation.

Additionally, it may offer a thermogenic effect that can help elevate metabolism.

Staying Hydrated

An image of a glass of water being poured from a pitcher

While not a food, staying hydrated is fundamental to maintaining healthy circulation.

Water plays a critical role in transporting nutrients and oxygen in your bloodstream.

Dehydration can lead to thickening of the blood, making it harder for your heart to pump effectively. Therefore, drink enough water daily to support your circulation and vein health.

Conclusion

A healthy diet can improve circulation and vein health, providing benefits to the entire body. In addition to diet there are other ways to improve circulation.

One-third of our population over the age of 45 has some form of vein disease. Early symptoms may be minor but could become severe. While vein disease can be hereditary, lifestyle and food choices also affect your veins.

Incorporating these foods into your diet can be a game-changer for overall circulation and vein health.

Many of these foods enhance blood flow and can improve your overall health, which is ultimately key for achieving that coveted vascularity in bodybuilding and maintaining a healthy lifestyle.

As you consider incorporating them into your meals, remember that a balanced diet not only nourishes your body but supports a healthy circulatory system.

It is important to treat vein disease to prevent permanent damage or disability. If you have concerns about the health of your veins, consult with a healthcare professional. Contact The New Jersey Vein and Vascular Center. We can relieve your symptoms, improve your appearance, and help you prevent complications.

What You Need to Know About Venous Ulcers

Aug 19, 2019 | Venous Insufficiency, Venous Ulcers

A product of venous insufficiency, venous ulcers are a painful and stressful health issue. Managing this condition means making lifestyle changes. But, how do you know if you have a venous ulcer to begin with? And, are there ways to prevent them?

Here we discuss everything you need to know about venous ulcers: what they are, the risks associated with them, and how to prevent and treat them.

What is a Venous Ulcer?

Venous ulcers or leg ulcers are open sores on your legs caused by poor blood circulation in the veins of the leg. They heal very slowly and can lead to further complications if not adequately treated.

What Causes Venous Ulcers?

Venous ulcers occur as a result of your leg veins not being able to keep blood flowing back to the heart. This leads to blood pooling in the lower legs, especially the bony areas, usually the ankles. Since blood is not flowing properly, the legs swell, exacting pressure on the skin. This results in an open sore otherwise known as an ulcer.

What does a leg ulcer look like?

Leg ulcers begin to form when blood pooling in the lower legs goes untreated. The very next sign is stasis dermatitis. Stasis dermatitis is itchy, thin and hardened skin that may have undergone a color change to red, blue, or purple.

You will also notice heaviness, pain, or cramping in your legs. Signs that this condition has advanced into a leg ulcer are:

A sore with a red base. It may usually be covered by yellow tissue
Uneven sore borders
Shiny, tight, warm, and discolored skin surrounding the sore
Leg pain

For people who think they’re at risk for venous ulcers, you should develop a prevention plan. Ulcers are a very stubborn condition to treat once fully formed. Typically, it takes 3-4 months for your legs to fully heal from a venous ulcer.

Venous Ulcer Prevention

To prevent venous ulcers, you will need to embrace lifestyle changes that promote a healthy flow of blood for the veins in your legs. Preventative methods include:

Avoiding smoking
Getting regular exercise
Staying at a healthy weight – if you are overweight you may want to develop an exercise program
Not staying in the same position for hours – take breaks to move around
Moderate your salt intake
If you have high blood pressure or diabetes, keep it in check
Wear compression stockings, which can help increase pressure in your leg veins, keep swelling at a minimum, and prevent venous ulcers

Risks Associated with Ulcers

If not properly treated, venous ulcers can lead to severe complications such as:

Skin Infections

The sore may become infected if treatment is ignored. The symptoms of infection include odor, pus, serious pain, and fever.

Bone Infections

When a wound is open too long, bone infections may occur from invading bacteria. Signs of bone infection include fever, muscle spasms, and deep pain in your legs.

Skin Cancer

If your ulcer becomes infected and you continue to ignore it, a malignant tumor may form. Sometimes even with treatment, this may still occur. It is always important to seek medical attention at the first signs of an ulcer.

Management/Treatment

Venous ulcers are not a condition that will go away over time. Without help from a professional, they can escalate to severely painful or even life-threatening conditions.

That’s why this specific type of ulcer requires a lot of care from the patient and treatment from a professional. Treatment of venous ulcers includes:

Compression stockings, to increase blood circulation in your veins, improving your body’s capacity to heal the ulcer.
Elevating your legs for 30 minutes 3 to 4 times a day to improve circulation
Antibiotics to clear the infection
Surgery to improve circulation. This will help the sore to heal and prevent future blood pooling, as well as the development of future ulcers.

Are you experiencing pain in your legs? Have you noticed any symptoms of venous ulcers? The New Jersey Vein and Vascular Center offers top of the line, personalized vein diagnosis and treatment. We will do our best in expediting your length of treatment to limit your pain and downtime. Contact us today for the highest standard of care.

Everything You Need to Know About DVTs: Signs, Symptoms, and Treatment

Oct 18, 2018 | Deep Vein Thrombosis (DVT), Vein Conditions

DVT (Deep Vein Thrombosis) is a serious condition that can be life threatening. It’s important to be aware of the signs, symptoms, and treatment to detect it quickly and seek help. Here is everything you need to know about DVTs:

What is a DVT?

Though you may not have heard of a DVT, you’ve very likely heard of a blood clot and the dangers associated with blockages in your veins or arteries. Blood clots are classified, in part, based on their locations.

A DVT, short for Deep Vein Thrombosis, is what happens when a blood clot forms in one of the deep veins in your body—most commonly, in your legs. DVTs can be both painful and dangerous.

The most dangerous complication that can arise from a DVT is a pulmonary embolism. This occurs if the blood clot dislodges itself from your deep vein and moves to block your lungs.

A shifted clot could also cause a heart attack or stroke. Because of these serious potential complications, it’s important to seek care immediately if you suspect you or a loved one may have a DVT.

Who is at Risk for a DVT?

Although anyone can get a DVT, certain people are more at risk for a DVT than others. Those most at risk for a DVT include:

Adults over the age of 50
Anyone recovering from a recent surgery
Pregnant women and those taking hormonal birth controls
Anyone with blood clotting disorders such as Factor V Deficiency
People leading a sedentary lifestyle
Individuals with a family history of a DVT
Heavy smokers

How Do You Prevent a DVT?

Staying active is the best way to prevent a DVT. Be sure to get up and move around regularly and avoid sitting for several hours at a time.

Losing weight, giving up smoking, and watching your blood pressure are all great additional ways to lower your odds of having a DVT in your lifetime.

If you are at high risk for a DVT based on previous personal or family history, blood clotting disorders, or surgery, your doctor may prescribe a blood thinner to help prevent a DVT. Taking this medication as prescribed is an important step to avoiding the complication of a DVT.

What Are the Symptoms of a DVT?

Sharp, debilitating pain in the leg, ankle, or foot is usually the first and most pronounced symptom of a DVT. This pain may be accompanied by swelling or cramping.

Sometimes, people ignore the signs of a DVT until the clot moves and they experience signs of pulmonary embolism. These include dizziness, faintness, sweating, and heart palpitations.

How is a DVT Diagnosed?

To diagnose a DVT, your doctor will first take a medical history and assess your pain levels. Once that has been done, they will have to image your leg to locate the DVT. Often, this is done using either an MRI or an ultrasound.

How Do You Treat a DVT?

Depending on the location and severity of the clot, your doctor may choose one or several treatment options. Compression socks may be used to increase circulation in your legs, while blood thinners may be prescribed to break up the clot. In some cases, surgery may be necessary to remove the clot.

Be proactive about DVT complications and schedule and appointment with your Vein Care Specialist to learn about the health of your veins. Knowing more about possible blockages or clogs could end up saving your life.

For more information about DVTs or vein care contact us our staff at NJVVC.

9 Hidden Health Risks of Untreated Varicose Veins

Jan 18, 2018 | Varicose Veins, Vein Conditions, Vein Health

When one thinks of vein treatment, often what immediately comes to mind is the aesthetic aspect. But there are hidden health risks of untreated varicose veins. Varicose, spider, reticular, and pregnancy veins are all considered unsightly. While many may not care to invest in treating vein conditions and are willing to accept the look of their blue, red or purplish veins, this certainly isn’t the only reason to consider having vein treatments. The truth is, some vein conditions carry their share of risks as well as discomfort, and if left untreated can lead to larger issues.

Varicose veins are a common symptom of age (especially in women), a sedentary lifestyle, and excess body weight, among other genetic factors. Most people consider them more of an unsightly cosmetic inconvenience, rather than an actual health risk.

Learn the Health Risks of Untreated Varicose Veins:

If left untreated for a prolonged period, varicose veins pose some potential major health risks that could leave you hospitalized and in pain.

1. Changes in Skin

The skin near an untreated varicose vein will turn “shiny”, feel waxy and thin, and take on a darker, almost bruised pigmentation. This will deepen over time without treatment. The skin around a varicose vein is easily disturbed and delicate enough to be damaged by a slight bump. Heavy bruising is not uncommon.

While not a serious health risk, this symptom causes many to feel self-conscious about their skin. Dermatitis from the varicose vein could lead to infection if not treated properly.

2. Itching

One of the most common symptoms of untreated varicose veins is an “itching” sensation. It is often treated as dry skin if varicose veins are not obvious. This symptom is one of the mildest on this list and can often be treated with over-the-counter skin salves and ointments. Seeking the opinion of a specialist is important to make sure that there aren’t serious issues happening beneath the skin.

3. Swelling

Varicose veins can cause far more problems than meets the eye. Don’t think that they are simply visible little veins. They are visible for a reason. When blood isn’t pumping out of the legs properly due to damaged valves within the vein walls, blood begins to collect. This enlarges parts of the veins where blood is stagnant.

While some people may never feel any discomfort due to appearance of varicose veins, there are many who experience leg swelling, cramps, restlessness, and even burning sensations.

4. Pain and Cramping

Because varicose veins affect the flow of blood through the veins, oxygen that is carried through the blood does not reach the proper areas, leading to muscle cramps near the site of the vein. These cramps are painful, sometimes debilitating, and can severely affect mobility.

5. Bleeding

Some experience bleeding when veins close to the skin burst. While this isn’t usually a very serious health risk it’s important to have veins checked and treated so it does not continue to occur. Bleeding can sometimes prove heavy. In cases of bleeding, it is important to seek medical assistance.

6. Ulcers Due to Untreated Varicose Veins

Venous diseases can also cause leg ulcers. An ulcer is a break in the skin, which is dangerous due to exposure to bacteria and infection. According to Mayo Clinic, these ulcers are caused by long-term fluid buildup in the tissues surrounding the varicose veins due to “increased pressure of the blood within the affected veins”. These ulcers are slow-healing, painful, and can even be caused simply by scratching the skin over a varicose vein.

Leg ulcers can easily get infected and lead to further health complications. Treating a varicose vein is paramount to treating an ulcer, as the ulcer is not likely to heal while the vein is still affected. Healing leg ulcers can take a very long time and often require a wound care specialist. This can be avoided with proper vein treatment before the ulcers take hold.

7. Superficial Thrombophlebitis

This condition occurs when a blood clot forms in a vein that is close to the skin, causing it to swell and push against the dermis (layer of skin under the epidermis), making it visible. This symptom causes discomfort and can lead to more complications, since the vein is more vulnerable to damage or irritation.

8. Deep Vein Thrombosis (Blood Clots)

When varicose veins are present, the blood in the veins is unable to cycle back through and pools in the body. This creates what is called “stagnant blood flow”. A blood clot located in deep veins is known as deep vein thrombosis. While superficial veins are not at risk for deep vein thrombosis, often those who experience discomfort from varicose veins may not realize that perhaps their discomfort is from deep veins.

Blood clots for superficial veins are often not much of a health problem; however, according to WebMD clots found in deep veins have the potential to travel through the bloodstream to the lungs, causing potentially life-threatening issues. This is one of the most serious health risks associated with untreated varicose veins.

9. Lipodermatosclerosis

The appearance of veins may indeed be a warning of a bigger issue, which is why it’s important to have them checked by a doctor. For example, varicose veins are a key symptom in an illness called Lipodermatosclerosis. The National Institute of Health says those suffering from this disease suffer “pain, hardening of skin, change in skin color, swelling, and tapering of legs above the ankles.” It’s important to start recommended treatment to control symptoms, as in more severe cases surgery may be necessary.

Don’t Ignore Unsightly Veins

While many unsightly veins prove simply superficial, there are potential risks to ignoring them. It is important to have visible veins checked, and if necessary, treatment by a medical professional to avoid future issues that may cause discomfort, stress, and serious health problems.

Call today to schedule an appointment at The New Jersey Vein and Vascular Center, a leading center for treatment of varicose vein disease and venous insufficiency, or visit our website for more information.

12 Simple Ways to Improve Circulation

Jan 18, 2018 | Diet & Exercise, General Health, Vein Health

Your circulatory system is your body’s method of distributing both nutrients and oxygen. It also functions to clean your body, whisking away carbon dioxide and waste products from all areas. It is very important to keep your blood circulating well so that your body gets all the support it needs to survive. Which is why we have compiled a list of the simplest ways to improve circulation and stay healthy.

The symptoms of poor circulation can vary. Some people experience slight tingling in their extremities, while others might develop varicose veins in their legs. Whatever the symptoms, inadequate blood flow is a major risk factor for issues like heart attacks, strokes, and even amputation of limbs.

Proper circulation is vital for one’s health, and can also prevent varicose veins. If you’re worried about your circulation or experience pain or coldness in certain areas, you should contact your doctor immediately, as this may be indicative of poor blood flow. With these tips in mind, it is easier than ever to prevent and improve poor circulation to keep yourself healthy.

Take a Walk

Poor circulation can be a problem for those who stand for extended periods of time at work. In this position, the blood simply is not recirculating adequately in the body, and it can result in extreme pain in the legs and feet. According to this study, the simple act of walking every day can dramatically increase the circulation throughout your body.

If you find yourself standing for too long, or remaining sedentary for any reason, find a friend, go for a walk, and get that blood moving. A simple exercise like walking is enough to stretch your muscles and restore blood flow.

Stop Smoking

It’s no secret that smoking cigarettes leads to a host of health problems. Not least among them is the fact that cigarettes are extremely damaging to cardiovascular health. Smoking causes swelling of the wrists and ankles. It damages your cells on a molecular level and can increase the risk of blood clots.

Cigarettes kill 140,000 people in America because of their impact on cardiovascular health. Quitting cigarettes is one of the best things you can do to ensure your vital organs receive an increased amount of oxygenated blood.

Try Swedish Massage

A therapeutic Swedish massage, available at most spas, is a luxurious getaway for your body and mind. Though relaxation is tied to healthier blood flow, massage therapy has been shown to increase local blood circulation and lymphatic flow. Trained massage therapists know how to increase your circulation through specialty strokes throughout the session.

Do Some Yoga to Improve Circulation

Regular, gentle yoga is another pleasant alternative therapy for improving circulation. Studies have shown that certain yoga poses have proven beneficial for cardiovascular health, and offer a myriad of other health benefits as well.

The best part about yoga is that simple exercises and stretches can be safely done in the comfort of your own home, without expensive equipment or gym fees.

Put Those Feet Up

Aside from the fact that you deserve a break at the end of a long, exhausting day, there are legitimate health reasons to put your feet up daily. Gravity can cause fluids to build up in your lower limbs if you’re on your feet all day. Laying down with your feet elevated about six inches above your torso is a great way to reduce swelling.

Elevating your feet lets gravity help your blood flow establish a more natural rhythm, especially if you’ve spent a great portion of your day on your feet.

Decrease Stress

When you’re stressed out, your body produces higher levels of the hormone cortisol, which is linked to cardiovascular issues like high blood pressure. Studies have shown that stress significantly decreases the amount of oxygenated blood flow to the heart.

If you’re experiencing elevated levels of stress, it’s likely impacting your circulation. Try to focus on mediating that stress in your life. Whether you de-stress through hobby time, meditation, phone calls with friends, listening to music, or journaling, make sure you prioritize your peace of mind.

Losing Weight Will Improve Circulation

Like quitting smoking, losing weight takes a little more of a lifestyle change to implement. Weight gain restricts blood flow due to endothelial dysfunction, blocking circulation to the limbs. It’s been shown that having excess fat, especially belly fat, can make it more difficult for your abdominal arteries to expand. This means less blood flow throughout the rest of your body.

Losing weight can help take pressure off those arteries, and lead to better circulation.

Wear Compression Stockings or Socks

Compression stockings are long, tight socks that hug your lower legs and improve blood circulation. They counteract the tendency of blood to pool in the lower legs. Compression socks squeeze your vein walls in such a way that the blood returns to the heart from the legs more easily. They help mimic the muscle movement created by walking even when you’re sitting still. This discourages stiffness and swelling, and is very useful for people who work long hours sitting at a desk.

Compression socks can be purchased in a variety of styles, fabrics, colors, and levels of compression. Some are designed for dress, casual, and sports, in open and closed toe. There are four main levels of compression from 8-15 mmHg to 30-40 mmHg. The lower the number, the milder the compression. People in many professions wear compression socks daily to improve circulation, and prevent leg fatigue and swelling.

Eat Antioxidant-Rich Foods

Pomegranates and blueberries are great sources of antioxidants, which are thought to increase blood flow by neutralizing free radicals, which can damage your cells. Some other super foods to include in your diet to increase circulation are grapes, nuts, dark green veggies, sweet potatoes, beans and fish.

Wear the Right Clothes

Tight clothing prevents blood flow by placing pressure on the skin. Loose clothing allows blood to flow freely without restriction. Shoes that are too tight or at an odd angle (like high heels) force your feet into uncomfortable positions, causing swelling in the feet and ankles which restricts blood flow.

Choose clothes and shoes that are comfortable if you know you will be on your feet for long periods of time. Save those more form fitting clothes and high heels for date night or special occasions.

Don’t Cross Your Legs

Crossing your legs while sitting can restrict blood flow. Sitting with both feet flat on the ground helps prevent this. If you typically cross your legs, this can be a difficult habit to break, but it is highly recommended that you give it a try.

Crossing your legs not only hinders circulation but it can also lead to poor posture, back pain and leg stiffness.

Drink Water

Your body needs water to move nutrients and waste throughout the blood. It helps keep both your blood and skin cells hydrated so they can repair themselves efficiently. Dehydration can lead to serious health problems.

Keep water on hand and drink it regularly throughout the day. Drinking water will improve circulation, brain function and heart problems.

Poor circulation is a serious health threat that afflicts many Americans, but there are plenty of interventions to consider. If you have been giving extra thought to improving your circulation, the professionals at New Jersey Vein and Vascular Center can help answer questions about vascular health, blood flow, and varicose veins.