If you’ve always got cold hands and feet, like me, it could be due to poor circulation. In the extreme, there can be swelling, pins and needles, and muscle cramps. However, improving diet and lifestyle can tackle and banish the problem for good.
Poor circulation affects us in different ways, but usually, it consists of:
- Cold hands and feet, fingers and toes
- Pins and needles or numbness
- Swelling in the hands, feet and legs
- Weak muscles
- Muscle cramps or throbbing pain in the limbs
According to medical research and literature, several factors cause poor circulation.
- Health conditions like diabetes and high blood pressure can damage the arteries leading to poor circulation.
- Stress triggers the production of certain hormones that increase heart rate and blood pressure, restricting blood vessels and circulation.
- Eating a poor diet high in table salt, saturated fats, fried foods, damaged oils (trans-fats such as in margarine, baked products, etc.), sugar, refined carbohydrates (bread, pasta, pizza, pastries, biscuits, cakes), and junk food restricts circulation.
- Lack of exercise limits muscular contraction that helps blood circulate and return to the heart.
- Smoking damages artery walls, constricts blood vessels, and raises heart rate and blood pressure.
- Alcohol affects circulation as it impacts blood flow and how our blood vessels function. Excessive alcohol consumption can lead to vessel constriction, causing them to narrow and reduce blood flow.
Ways to boost circulation
Eat foods rich in nutrients
- Organic vegetables and fruit containing vitamins B, C, and D, and antioxidants are great. Think onions, cabbage, courgettes, carrots, cucumber, spinach, leeks, broccoli, asparagus, lettuce, cauliflower, aubergines, tomatoes, garlic, peppers, apricots, apples, pears, plums, cherries, peaches and pomegranates!
- Protein from beans, lentils, chickpeas, peas, nuts and seeds.
- Omega-3 foods like flaxseeds, chia seeds, walnuts, sardines, mackerel, and trout are great.
Reduce or avoid intake of:
- Pasteurised dairy products (milk, cheese, butter), high-sugar foods and refined carbohydrates, damaged oils, and junk food.
Warming spices in food
- Promotes healthy circulation and reduces inflammation. Turmeric, ginger, cardamon, cinnamon, chilli, and cayenne pepper are hugely beneficial for the body.
Cut out:
- Caffeinated tea, coffee, and energy drinks, replacing them with caffeine-free alternatives.
Drink:
- Sufficient filtered water to stay hydrated. This will stop dehydration and the decrease of blood circulation.
Exercise and daily movement
- Effectively improves circulation and blood flow through the body. Daily brisk walks are great for moving and pumping blood more efficiently around the body.
Have a bath
- With two to three drops of rosemary essential oil to boost circulation and leverage its anti-inflammatory properties.
