10 Ways to Increase Blood Circulation in Legs & Feet (Naturally)

What happens to your body when you have poor blood circulation?

Tingling hands and feet, hair loss, constant fatigue, hypertension, headaches, feeling cold, aching muscles, swelling feet and ankles, dry itchy skin, varicose veins, anxiety, chronic inflammation, memory loss, sluggish digestion, heart disease – are all associated with blood circulation problems.

In this guide, you’ll discover the top causes of circulation issues and 10 simple, science-backed ways to improve blood flow naturally—many of which you can start today.

Increasing the blood circulation in your legs and feet naturally is not as hard as you may think, and can improve symptoms of a slow blood flow significantly.

The simple tips you’ll find below are mostly effortless, work super-quickly, and you may even enjoy doing them.

What Causes Poor Blood Circulation?

We’ve all been there: hours spent sitting at a desk, followed by collapsing onto the couch at home, exhausted and drained. But this sedentary lifestyle could be harming your blood circulation.

Here’s why:

1. Lack of Movement: When we stay still for too long, circulation slows down. Without proper movement, our cells don’t get enough oxygen or nutrients.
The result?

You feel sluggish and worn out, even more than if you’d walked for just an hour.

Take Action: Start moving every 30 minutes. Stretch, walk, or do simple exercises to get the blood flowing.

2. Food and diet: A poor diet can be a major factor in poor circulation. The typical modern diet, loaded with processed foods and lacking in fruits and vegetables, can cause:

• Plaque Buildup in Arteries
• Narrowing of Blood Vessels
• This makes it harder for blood to flow, leaving you feeling tired and sluggish.

Quick Tip: Switch to a whole-food, nutrient-rich diet, and your circulation will thank you. Start by adding more fruits and veggies to each meal!

3. Being overweight is another common reason. The more belly fat you lose, the better your arteries can expand when needed, allowing more blood flow (according to researchers at Johns Hopkins University).

4. Poor blood circulation can be a warning sign of serious diseases like weak heart muscles, hardening of arteries, and Peripheral Artery Disease.

10 Ways to Increase Blood Circulation in Legs & Feet

As you probably know, the best way to improve blood circulation in your extremities is to change your lifestyle completely.

Switching to a real food diet, exercising regularly, and avoiding household toxins are the best ways to go, but this can be hard for most people.

So, to make it more practical, here are 10 easy ways to give your blood circulation a quick boost: 

1. Foods & Herbs for Blood Circulation

Generally, fiber and antioxidant-rich foods are well-known for their ability to encourage blood circulation, but some specific circulation-boosting superfoods, herbs, and spices are:

1. Sunflower seeds – these contain a lot of Vitamin E, a particularly effective circulation-boosting nutrient.

Other Vitamin-E-rich foods are nuts, dark leafy greens, and tomatoes.

Toss all of them in your salad, add some pure olive oil, and your circulation-boosting (yummy) salad is ready.

2. Ginkgo Biloba – Ginkgo is often used as a natural remedy for memory problems because of its ability to help with blood circulation problems in the brain. Varicose veins can also be relieved with Ginkgo.

The most common way to use it is through a supplement, like this one.

3. Cod Liver Oil – Cod liver oil is a nutrient powerhouse, especially for Vitamins A, D, E, and omega-3 fatty acids. The fermented kind is even better.

See all the amazing benefits of cod liver oil!

4. Lemon, Orange, Vitamin-C-rich foods – lemons and oranges contain citrate, which naturally improves circulation.

Vitamin C that they offer is also important because a lack of it is associated with the narrowing of the arteries.

Other foods rich in Vitamin C are dark leafy greens (especially kale), bell peppers, fresh herbs, broccoli, cauliflower, kiwi fruits, etc.

Learn how to make an all-natural homemade Vitamin C powder for pennies.

5. Cayenne Pepper – Chili peppers are well-known for their ability to increase blood flow, strengthen arteries, and stimulate the heart.

The main medicinal properties of cayenne are derived from a chemical called capsaicin. Capsaicin is the ingredient that gives peppers their heat.

You can add 1/4 teaspoon of ground Cayenne Pepper to your green juice, add it to soups, and use it topically for swollen ankles and feet by making a paste with water and olive oil.

Any naturally spicy food will increase your blood circulation: mustard, ginger, and the all-mighty Turmeric are a few examples.

6. Garlic – garlic was found to “cleanse” the blood and prevent plaque build-up in the arteries.

To get the benefits, you’ll have to eat it raw (no more than 1 clove of garlic a day). Otherwise, you can take a high-quality supplement.

7. Berries – All berries are high in fiber, antioxidants, and just about every nutrient on earth.

And they taste so great that it’s easy to snack on some daily, right?

8. Beet Juice – Beet juice or beet powder is high in nitrates, which your body converts into nitric oxide.

Nitric oxide relaxes blood vessels and increases blood flow to muscle tissues.

Check for contraindications if you’re taking other supplements or prescribed medication.

Easy Juice for Poor Blood Circulation

If you find it hard to incorporate all these foods, herbs, and spices into your diet, juicing is the easiest thing to do.

2. Exercises to Boost Blood Flow 

Boost Circulation with Fun Exercise: Rebounding!

Did you know NASA calls rebounding (jumping on a mini trampoline) one of the best exercises out there? It’s my personal favorite too.

Just a few minutes a day can get your blood pumping from head to toe. Not only does it improve circulation, but it also gives your lymphatic system a healthy cleanse.

Why You’ll Love It:

• Quick, fun, and super effective
• Perfect for those who don’t enjoy traditional workouts

Get started: Grab a rebounder and try jumping for just 5 minutes today!

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Trampoline exercise promotes fluid movement through the body and stimulates the contraction of blood and lymph vessels.

Jumping causes the body’s muscles to contract and relax rapidly, which can help pump blood and lymph fluids throughout the body.

A mini trampoline also stimulates the contraction of the smooth muscle in the walls of blood vessels and lymph vessels, which can help push fluids through the vessels and promote circulation.

If a trampoline is too difficult for you right now, you can exercise your feet muscles with a good EMS (electric muscle stimulation) machine like the Revitive Medic Circulation Booster:

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The electric stimulation created by simply placing your feet on this machine makes your muscles contract and relax, and acts like a pump for your veins, helping to move blood up from your feet toward your heart.

This increased circulation can deliver more oxygen and nutrients to your feet, potentially reducing aches and pains.

3. Infrared Therapy Socks

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Heat is a quick way to temporarily increase local blood circulation.

Heat expands the arteries (vasodilation) and capillaries and allows the blood to flow more easily and effectively.

But if you don’t like taking hot baths every day, infrared therapy socks are more convenient and effective.

Infrared rays are proven to penetrate 2-5 cm deep, heating the body from the inside out, while ambient temperature stays relatively cool.

Infrared therapy dilates your arteries and quickly improves blood circulation in your feet. 

Any red or infrared light therapy home device can quickly boost blood circulation anywhere you use it on your body. This includes an infrared heating pad (one of my favorite healthy gift ideas!), an infrared massager, and a red light therapy wrap!

4. Acupressure Mat

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An acupressure mat, the modern-day bed of nails, is truly a fast and easy way to improve blood circulation in a matter of minutes.

When you lie on an acupressure mat, dozens of little spikes (it doesn’t hurt, well, much) stimulate pressure points in your back, which makes your body “hurry” and send extra blood to the area, through the blood vessels being dilated.

Also, when the points on the mat are pressed against the skin, they can trigger the body’s release of endorphins, which are natural pain-relieving chemicals.

These chemicals can help to relax the muscles and reduce tension in the body, which can also contribute to improved blood flow.

It is also believed that, by stimulating the acupressure points, the mat helps to balance the energy flow through the body and promote overall health.

5. Dry Brushing

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Use a dry, natural bristle brush to gently scrub your skin in circular motions.

Brush in upward, circular motions toward your heart. Move the brush in a clockwise manner and go over each area of skin twice.

This process can help to improve blood circulation by physically stimulating the skin and underlying tissues.

It can also help unclog pores, remove dead skin cells, and encourage collagen production, leaving you with silky smooth and healthy skin.

Dry brushing is also a great way to wake up your skin and get the blood flowing in the morning, like a warm-up workout for your skin.

So, grab your brush and get ready to give your skin a little tickle and a boost in blood flow!

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Did you know?

Dry skin brushing may help to soften hard fat deposits below the skin while distributing fat deposits more evenly. This may help to diminish the appearance of cellulite.

Dry brushing is also said to help reduce cellulite by removing toxins that may break down connective tissue, although some believe the effect is temporary.

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6. Self Massage – Foam Roller/Infrared Foot Massager

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Regular massages can really help you improve your blood circulation.

But, since most of us can’t afford frequent massages, using a self-massage tool is a great alternative.

A massage with a foam roller is like giving your blood vessels a pat on the back, telling them to wake up and start moving.

A good massage applies pressure to the muscle and the blood moving.

This increased blood flow can help to oxygenate and nourish the body’s tissues.

Also, a self-massage can act as a gentle persuasion, convincing those stubborn knots in your muscles to loosen up and release tension, so that the blood can flow more freely.

It can also help to stimulate the lymphatic system, which is responsible for removing waste products and toxins from the body.

A foam roller is an amazingly effective tool for boosting blood circulation in your legs and feet, and you won’t need anyone’s help to use it.

Infrared Foot Massager

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The infrared heat emitted by the massager can help to increase blood flow throughout the body by dilating blood vessels and encouraging the flow of oxygen-rich blood to the feet and lower legs.

The heat emitted by the massager gets your blood vessels ready for action.

Also, the vibration and massage functions of the foot massager can help to stimulate blood flow by physically compressing and releasing blood vessels.

7. Water

The more you stay hydrated, the better your blood will flow.

Drinking more water is like giving your blood vessels a thirst-quenching drink; they’ll be hydrated and ready to flow like a river.

When your body is dehydrated, it can cause the blood to become thicker. This can make it more difficult for the blood to flow through the vessels, leading to poor circulation.

When you drink water, it will help to thin the blood and promote better blood flow.

8. Breathing Exercises

If not the quantity, then the quality, right? If you have poor blood circulation and your cells don’t get enough oxygen, why not add more oxygen to every breath you take?

Deep breathing a few times a day is an easy (and very relaxing) way to increase the oxygen in your blood and thus your entire body, and even to instantly lower your blood pressure!

9. Stretching

Some would claim stretching is not an easy way to boost blood flow, but I consider it to be because it’s fun.

Any stretch (you don’t have to become a master in Yoga) will boost your circulation immediately.

Get up at work or at home and do some stretches. Imagine you’re a cat and you’ve just woken up (again) from a long sleep.

When you stretch, your muscles contract and relax, which helps to pump blood throughout the body, kind of like a workout for the blood vessels.

This can help to bring oxygen and nutrients to the muscles and tissues, helping them to function at their best.

Breathe and enjoy that fantastic and relaxing feeling of just stretching for fun. Not to lose weight, not to work out, not for anything. Just for fun.

You can see stretching exercises for leg circulation HERE.

 10. Inversion Therapy

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Hanging upside down or even just inverting at the slightest angle helps your body “work” with gravity to ease the circulation process.

Gravity helps your blood return faster and more effectively from your legs back to your heart and all the way to your brain.

The immediate results are improved brain function, collagen-boosting in your skin and joints, muscle relaxation, stress relief, and pain relief (which is almost immediate).

I am a great fan of inversion tables, and if you are not, you probably don’t know these fascinating little-known facts about inversion therapy (and why actress Eva Mendes and author Dan Brown use it every single day…).

Remember to keep your results by living healthy (and as naturally as possible), moving your butt, and laughing every day, and your blood flow will thank you by the end of today, I promise.

Want to fix your circulation naturally? Join thousands who have improved their blood flow with these proven remedies!

To your health and happiness,

Meital

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Studies

Chauhan, Mukul. (2018). Blood Circulation Stimulation Properties of Cayenne Pepper:A Review. 11.

McCarty MF, DiNicolantonio JJ, O’Keefe JH. Capsaicin may have important potential for promoting vascular and metabolic health. Open Heart. 2015;2(1):e000262. Published 2015 Jun 17.

Cugusi L, et al.; Working Group of Gender Cardiovascular Disease of the Italian Society of Cardiology. Effects of a mini-trampoline rebounding exercise program on functional parameters, body composition and quality of life in overweight women. J Sports Med Phys Fitness 2018;58:287-94.

Klatz RM, Goldman RM, Tarr RS, Pinchuk BG. Gravity inversion therapy. West J Med. 1983;139(4):538–540.

Russo MA, Santarelli DM, O’Rourke D. The physiological effects of slow breathing in the healthy human. Breathe (Sheff). 2017;13(4):298–309.