Your body has about six quarts of blood, which circulate three times every minute. In one day, your blood travels around 12,000 miles. This system needs a healthy heart to pump blood and healthy blood vessels to travel through. If there are problems in this system, the first signs usually appear in areas far from your heart, like your lower legs and feet.
At MoovKart, we understand the importance of improving circulation in feet amd toes. Here’s a look at what can affect blood flow to these areas and what you can do to help improve it.
Causes of Low and Weak Blood Circulation in Feet
Poor circulation in the feet can occur for a variety of causes, including:
- Atherosclerosis: The plaque accumulation in your arteries can narrow them and cause less blood flow.
- Diabetes: Elevated blood sugar can cause circulation problems and blood vessel damage.
- Smoking: Smoking lowers circulation and destroys blood vessels.
- Obesity: Being overweight puts additional strain on your blood vessels, which hinders blood flow.
- Sedentary Lifestyle: Prolonged standing or sitting might cause your legs and feet to swell with blood.
- Blood clots: In your veins or arteries, clots can obstruct blood flow.
13 Tips to Improve Circulation in Feet and Toes
Improving blood circulation in your feet can keep them healthy and comfortable. Here are some simple tips to help boost blood flow to your feet.
1. Exercise Regularly
One easy yet powerful technique to increase circulation is to walk. Using the muscles in your feet and legs promotes the blood's return to your heart. Try to walk for at least half an hour every day.
Stretching techniques that increase flexibility and stimulate blood flow include toe touches and calf stretches. Make an effort to stretch your feet and legs multiple times a day.
Simple toe exercises, such as curling, wiggling, and heel and toe movements, can assist in maintaining blood flow. You can either sit or lie down and perform these exercises.
Read the best exercises for senior citizens.
2. Stay Hydrated
Staying well hydrated is crucial to preserving healthy blood circulation. Water thins the blood, facilitating more effortless blood flow via your veins. Try to have eight glasses of water or more each day.
3. Wear Proper Footwear
Overly tight shoes may restrict blood flow. Select footwear that allows for sufficient toe room and provides adequate arch support.
Wearing hosiery or tight socks might restrict blood flow. Choose breathable, loose-fitting socks instead.
4. Lift Your Feet
Raising your feet above your heart level encourages blood flow back to your heart and helps lessen edema. Every day, take a few minutes to lie down and elevate your feet on cushions.
5. Massage Your Feet
Frequent massages help to relax the muscles and increase blood flow. Utilize little pressure while massaging in circular movements.
You can get a comparable result by placing a tennis ball or a foot roller beneath your feet. Every day, spend a few minutes rolling the ball beneath your feet.
6. Warmth
Decreased circulation can result from blood vessels constricting in cold weather. Wear slippers or socks to warm your feet, or soak them in warm water. Steer clear of direct heat sources since they might cause skin harm.
7. Quit Smoking
Smoking decreases blood flow by hardening and narrowing blood vessels. Giving up smoking enhances cardiovascular health overall and circulation.
8. Healthy Diet
Lean protein, whole grains, fruits, and vegetables all contribute to a diet that promotes healthy blood flow. Antioxidant-rich foods like leafy greens and berries shield your blood vessels.
Your body may retain water due to overeating salt, which can cause edema and poor circulation. Instead of using salt to flavor your cuisine, use herbs and spices.
9. Stay Active
Your legs may start to pool blood if you sit for extended periods. Every hour, even briefly, get up and move around.
You can raise your legs while seated and briefly hold them parallel to the floor. It facilitates better blood flow and leg muscle activation.
10. Compression Socks
Your legs will feel mild pressure from these socks as they assist in returning blood flow to the heart. They are helpful if you spend a lot of time sitting or standing.
11. Maintain a Healthy Weight
Carrying too much weight might cause vein pressure and blood flow restriction. You can reduce this stress by eating a balanced diet and exercising regularly to maintain a healthy weight.
12. Avoid Crossing Legs
Sitting with your legs crossed might constrict blood vessels and impair blood flow. Instead, sit with your legs straight and your feet flat on the floor.
13. Foot Hygiene
You can avoid athlete's foot and other infections affecting circulation by keeping your feet dry and clean. Every day, thoroughly wash your feet with soap and water, paying careful attention to the spaces between your toes.
A Last Word!
If you are struggling with pain, Moovkart has the perfect solution. Check out our range of pain management accessories to reduce pain and improve your quality of life. Visit Moovkart today and find the relief you deserve!
People Also Ask!
Q1. How do you improve foot circulation while sleeping?
A1. Elevate your legs slightly with pillows to aid blood flow and avoid crossing your legs, which can restrict circulation.
Q2. How to improve the blood circulation in your legs in just 3 minutes?
A2. Stand up and march in place vigorously for 3 minutes, lifting your knees high to stimulate blood flow in your legs quickly.
Q3. How do you check foot circulation?
A3. Press your toenails until they turn white, then release. If the color returns slowly, it could indicate poor circulation.
