Good blood circulation in the feet can help the foot tissues to absorb nutrients and get rid of substances that are not needed. This of course is very important for the health and strength of your legs for the long term. The quality of circulation itself can be improved by doing small habits, such as consuming herbal ingredients or other types of supplements, or it can also be by changing your daily diet. Here are some ways to improve blood circulation in your legs.
Step
Method 1 of 4: Starting Healthy Habits on Feet
Step 1. Avoid sitting or standing for long periods of time and try to always move actively so that blood circulation can run smoothly throughout the leg tissue
This is very important because if you sit or stand for too long, blood circulation in your legs will be hampered so that blood that should flow to all tissues accumulates at one or several points. Obstructed blood circulation of course can interfere with your health from time to time. So if you feel like you've been in the same position for about an hour, move your legs for a few minutes before returning to the starting position.
- If you work in a room that requires you to sit passively in the room, make it a habit to take a short break every half hour by walking. Even if you just walk to the bathroom and then return to your desk, the movement of your feet still helps the blood circulation in your legs.
- You can also try to get your work done by using a stand-up desk so you don't have to sit down during work.
Step 2. Sit in a position that helps improve blood circulation
Are you the type of person who tends to sit with your legs crossed? This position actually inhibits blood circulation to the tissues of your feet. Therefore, get used to sitting in a good position for the smooth circulation of your blood.
- Sit with a little distance between your legs and try to keep your feet always touching the floor. Don't forget to get out of your chair every now and then so you're not in the same position for too long.
- You can also elevate your legs slightly to help improve blood circulation. Place your feet on a bench 15 to 30 cm above the floor.
Step 3. Start exercising regularly
Making exercise a daily routine will of course provide enormous benefits for the smooth running of your blood circulation.
- Exercise every day to get the maximum benefit. Simply by walking for half an hour every day, your foot health can be maintained properly.
- If you are looking for a low-impact exercise, yoga could be an alternative option for you. Yoga has many movements centered on leg strength which also stimulates blood circulation in your body.
Step 4. Wear comfortable shoes
Wearing high heels, pointy-toed shoes, or other narrow shoes can block the circulation of blood flowing from your feet to your heart. If you want to improve blood circulation in your feet, try to continue to wear shoes that are flat, soft, and comfortable.
- Wear sneakers or casual shoes that give your feet enough room to breathe.
- For matching dresses or skirts, choose shoes with blunt ends and not high heels. If you want shoes that add height to your body, use wedges instead of high heels.
Step 5. Wear socks that can stabilize the tissues in your feet and improve your blood circulation, also known as compression hoses
Socks of this type are similar to stockings and can be found in various pharmacies. You can also see your doctor to order socks specifically designed to suit your needs.
Step 6. Quit smoking
Smoking can cause peripheral artery disease, which is hardening of the arteries in the legs so that the blood vessels cannot circulate blood properly. If you have poor blood circulation, avoiding cigarettes and other tobacco products is one way to improve the health of your feet.
Method 2 of 4: Taking Herbal Medicines and Supplements
Step 1. Try drinking birch bark tea, which is an herbal concoction that is believed to stimulate the vascular system
Besides being able to be taken as a daily supplement, this herb is also delicious to enjoy as a tea, especially when served with a little ginger.
Step 2. Take a ginkgo-based supplement
This plant has long been used for a number of treatments and has proven useful for opening blood vessels and improving blood circulation.
The recommended dose for consuming ginkgo leaf extract is 120-240 mg daily. Divide the dose into two or three small doses
Step 3. Drink a tea made from cayenne pepper (red pepper)
Cayenne pepper is believed to open blood vessels and improve blood circulation. You can also sprinkle your food with cayenne pepper or mix it with tea and honey. Consuming cayenne pepper every day will improve your blood circulation over time.
Step 4. Take a supplement made from fish oil
Fish oil is rich in omega 3 fatty acids which are believed to be essential for a healthy lipid profile. If your HDL (high-density lipoprotein) levels are high, your blood circulation will improve.
Fish oil supplements usually come in gel capsules and are made from mackerel, tuna, cod liver, salmon, or herring
Method 3 of 4: Living a Healthy Diet
Step 1. Avoid foods that contain salt
Salt causes water in the body to be retained so that the body then swells. The swelling puts excessive pressure on the blood vessels so that blood circulation worsens.
- Start making your own dishes and avoid dishes outside the home because you will not know how much salt is used in one serving of the dish and it may contain a very high salt content.
- Avoid salty foods, fast food, and instant foods.
- Drink lots of water to flush out the salt in your body. We are recommended to drink water as much as approximately 2 liters a day so that the body is not dehydrated.
Step 2. Maintain a healthy weight
This is very important for the health of your feet and blood circulation because excess weight can put pressure on the vascular system. Have a balanced diet and if necessary, consult your weight problem with your doctor.
- Eat plenty of fruit, vegetables, whole grains, and fat-free meats.
- Make sure you eat foods that are high in fiber, such as beans, oatmeal, etc.
Method 4 of 4: Undergoing Medical Treatment
Step 1. Talk to your doctor about treatments for poor blood circulation
If healthy living habits don't solve your blood circulation problems, it's possible that you have peripheral artery disease. Talk to your doctor about this possibility and what treatment you should have.
- Peripheral artery disease occurs when a plate grows inside a blood vessel, interfering with the circulation of blood from the legs to the heart. This disease is characterized by pain in the legs and symptoms of other blood circulation disorders.
- Usually, peripheral artery disease is treated with medications to combat leg pain, lower blood pressure and cholesterol levels.
- Peripheral artery disease can also be treated with heart surgery.
Step 2. Watch for symptoms
Doctors can provide the most appropriate treatment if you clearly convey the symptoms of the disease. Observe what symptoms you feel, when you experience them, and how long they last. Common symptoms of poor blood circulation include:
- Tingling in the feet
- Numbness in feet
- A throbbing or stinging sensation in the legs
- Pain in leg muscles
- muscle cramps
