How to Improve Arm and Leg Circulation

Eliminate from your diet salt and foods rich in saturated fats, since triglycerides and cholesterol raises blood viscosity, and this directly affects blood circulation.

If you are used to having cold hands and feet and a constant tingling sensation in different extremities, needle-like pricking, numbness, or muscle cramps, it may be that you do not have very good blood circulation.

This means that the cells and tissues in your extremities are not receiving sufficient blood flow, and therefore little oxygen or nutrients.  Also, since the blood carries excess waste and toxins, we can have an idea of the problems that might befall us if the problem lasts a prolonged amount of time.

Symptoms of Poor Circulation

As we have already mentioned, our extremities suffering low temperature, feeling pricked as with needles or simply tingling are the most commonly known symptoms, but some others are presented in the following:

  • Numbness in the arms and legs.
  • Pain and cramps in the hands and feet.
  • Swelling in the legs.
  • Slow healing of sores on the hands and feet.
  • Cracks on the feet and hands.
  • Loss of feeling in the extremities.
  • Migraines and headaches.
  • Blue coloring in the fingers and nails.
  • Appearance of varicose veins.
  • Itching in the arms and legs.
  • Gluteal and leg cramps.
  • Loss of strength in the hands and feet.
  • Difficulty in walking.
  • Dizziness when standing up.

Possible Causes

Causes of poor circulation can be diverse – slipped discs, muscle spasms due to poor posture, inflammation, exposure to low tempatures, and many others.  The first thing we should do is to seek medical attention to diagnose the cause, and from there, we can decide which natural alternatives we can put into effect.

Sometimes our bad habits, like alcohol abuse, too much caffeine, taking drugs or strong medications, lack of postural health, nutrional deficiencies or excessive stress, can cause a deficiency in blood circulation in the extremities.

On other occasions the causes can be due to more serious health complications like obstruction of the peripheral arteries, ateriosclerosis, Raynaud’s phenomenon, coronary disease, heart arrhythmia, kidney failure, lung infection, diabetes, hypertension, or obstruction of the blood vessels by blood clots.

Improve Your Lifestyle


The best idea in this case is to combine treatments.  Depending on what diagnosis our physician gives and which medications we are prescribed to solve our problem, certain changes to our lifestyle, a healthy diet, and some home remedies can help not only alleviate the symptoms but also help with complete healing.

Smoking less, not habitually drinking alcohol, walking more, bicycling and strength training for the arms and legs, swimming or aquatic activities are all great activities.  Walking for 40 minutes is accessible for the majority of people and brings incredible improvements.  It is also recommended that you use loose clothing, especially when sleeping, and to avoid low temperatures.

Natural Nutrition

Eating foods rich in vitamin C will activate our circulation.  Those that have substantial vitamin C are the citrus fruits like lemons, oranges, kiwis, grapefruits, and limes, as well as other fruits like guavas, pomelos, strawberries, berries, and watermelon and melon.  Tomatoes, spinach, green and red peppers, Brussel sprouts, and parsley are also rich in vitamin C

Watermelon, tomatoes, and strawberries also contain lycopene, which activates blood circulation.  Another indispensable vitamin for good circulation is vitamin E.  We can find it in high concentrations in green, leafy vegetables like spinach or broccoli, as well as in brewer’s yeast or wheat germ.  They also come in fruites and vegetables rich in potassium, like bananas.

Some oils rich in vitamin E and high levels of Omega 3 are sesame oil, walnut oil, palm oil, almond oil, olive oil, although it is also the case that it is recommended that you eat the fruits: olives, almonds, walnuts, hazelnuts, sesame seeds, and sunflower seeds.  It is also recommended that you include egg yolks, cold-water fish, and spirulina supplements to help improve circulation.

It would be best to avoid foods rich in saturated fats like dairy products, such as butter, cream, lunchmeats, pastries, since triglycerides and cholesterol thicken the blood considerably and this directly affects circulation.  Also, do not eat an excess of salt or sodium, which absorb water and also affect the liquidity of the blood.

A very useful accompaniment are the proteinases which lower inflammation very effectively.  One such proteinase might be pineapple bromelain, which we can find as a supplement in pharmacies like serrazimes, which are derived from fungi and not from pineapple, but which have even more effects.  Take 3 to 5 per day in between meals.

Natural Remedies

In addition to a healthy, natural diet, with few saturated fats and rich in vegetables, it is a good practice to help circulation to accompany with some home remedies that work well to activate the blood flow to the extremities:aloe

  • Apply the juice of aloe vera or sabila to the affected regions.  It is also good to consume three tablespoons of this juice in between meals.
  • Apply essential oils.  Dilute lavender essential oil in almond or coconut oil and massage into legs, feet, arms, or hands.
  • Herbal infusions.  Yarrow or ginger tea, infusion of horsetail, mistletoe, passion flower, gingko biloba, thyme, sage, or rosemary are great for activating the circulation.  Drink whichever you have on hand.  Let it boil 15 minutes over low heat, then let it sit for 5 minutes, strain, and drink before each meal.
  • Eat one or two garlic cloves before breakfast, or add considerable garlic to our daily diet.  It will help increase blood flow, as well as ridding the veins of plaque and thereby preventing arteriosclerosis.
  • Drink a litre of mineral water before breakfast, drinking glass by glass, slowly, to help create better circulation.  In addition, drink sufficient healthy liquid during the day, like infusions, fruit juices, and fresh fruits, milks, and vegetable broths.
  • Apply clay poultices in affected zones, and this will help not only to improve circulation, but also swelling and varicose veins caused by poor circulation.
  • Soak feet and hands in hot water with pepper each night.  It is an ancient remedy that helps activate circulation in the extremities.
  • Soak hands and feet with ginger root.  Mix a fourth of ginger powder in two litres of hot water and then submerge the affected members in the mixture.
  • Pour a cup of fresh mint into a gallon of recently heated water, insert feet and soak for 15 minutes, and dry them well after.  One tablespoon of rosemary and another of rue in half a litre of boiled water for 10 minutes, can be used, once sufficiently cooled, to wash hands and feet.
  • Bath of rosemary, elderberry, horsetail, burdock, and comfry.  Add a fistful of these herbs in abundant boiling water, let rest for 30 minutes, and strain before adding to bath water.  Bathe for 15 minutes and then wrap yourself in a towel for another 10 minutes.
  • Take an onion bath, boiling 10 litres of water one kilo of onion, and add the broth to the bathtub with warm water, and bathe yourself in it for ten minutes.

All of these traditional remedies present great relief from symptoms as they go about activating better arm and leg circulation as well as in the rest of the body.