Remedies to Improve Circulation and Relieve Inflammation

Swelling or inflammation is more common in your lower extremities. You can alleviate it using both topical treatments as well as incorporating anti-inflammatory foods into your daily diet.
Remedies to Improve Circulation and Relieve Inflammation
Maricela Jiménez López

Reviewed and approved by the doctor Maricela Jiménez López.

Last update: 26 May, 2022

A cold sensation in your feet, legs, and hands is a clear sign of a circulatory problem. This problem is usually accompanied by inflammation, which can worsen as the day goes on.

Circulatory problems are more common in middle-aged and elderly people because arteries stiffen over time. These problems can also develop due to high cholesterol levels, a poor diet, and physical inactivity.

Due to the discomfort they cause in the extremities and the risks that are involved, it’s important to adopt the right measures to stabilize the situation naturally.

With this in mind, today we want to share some home remedies to improve circulation so the blood is  transported throughout the body more efficiently.

Remedies to improve circulation and relieve inflammation


Hydrotherapy consists of massaging the affected area with strong jets of hot and cold water. This technique stimulates circulation almost immediately and can significantly relieve inflammation and pain.

What should you do?

  • Heat water to a bearable temperature and apply it to your inflamed areas.
  • You should then move quickly to cold water or preferably ice water jets.
  • Alternate this action for five minutes.

Cayenne pepper

The active ingredient in cayenne, capsaicin, is a compound that stimulates the circulatory and cardiovascular systems to lower your blood pressure and cholesterol levels. This makes it one of the best remedies to improve circulation.

When you add it to your diet, you reduce your risk of suffering from atherosclerosis, heart attack, and stroke. As if that weren’t enough, it’s a good complementary treatment for varicose veins, cold sensations, and inflammation.

What should you do?

  • Buy some cayenne powder and add it to your smoothies, soups, and other recipes.
  • You can also use it as a base for preparing topical ointments or creams.

Leg lifts

A woman elevating her legs.
This simple activity is one of the best ways to stimulate circulation in your legs. It’s a good way to reduce fatigue, ease tension, and reduce swelling caused by problems with your circulation.

What should you do?

  • After getting home from work, lie on your bed and raise your legs toward the ceiling.
  • Stay in this position for three to five minutes before resting.

Ginkgo biloba tea

This plant has active compounds that dilate the blood vessels and restore elasticity to the artery walls. Consuming this tea improves blood flow, lowers your blood pressure, and prevents the formation of varicose veins.


  • 1 tablespoon of ginkgo biloba (10 g)
  • 1 cup of water (250 ml)

What should you do?

  • Place a tablespoon of ginkgo biloba in a cup of boiling water and let it steep for 10 minutes.
  • After this time, strain the liquid and consume it as a tea.
  • You can drink this up to two times a day.

Red wine

A glass of red wine.

The beneficial habit of drinking a glass of red wine a day is a great way to maintain good circulation. Resveratrol, a powerful antioxidant derived from grapes, helps cleanse the artery walls and keeps them elastic for improved blood flow.

What should you do?

  • Drink a glass of red wine with the main meal of the day. You shouldn’t exceed this amount because it could be harmful.


Nutritional omega-3 supplements can have several beneficial effects on your cardiovascular health. These essential fatty acids cleanse the veins, lower cholesterol levels, and control inflammation to reduce your risk of heart disease.

While it can be purchased in tablets and other medications, the best way to get it is through food.

What should you do?

Try adding these foods to your diet:

  • Cold water fish
  • Olive oil
  • Avocados
  • Nuts
  • Flaxseed
  • Sunflower seeds
  • Pumpkin seeds

Go for a walk

Feelings of tension and pain in your extremities make you feel like the best remedy is resting. While this will give you a slight sense of relief, the fact is that it can ultimately make your problem worse.

Low impact physical activity stimulates blood flow and reduces inflammation for complete and effective relief.

What should you do?

  • Walk for at least 30 minutes a day and be sure to stay well hydrated.

Note that each of the remedies to improve circulation we mentioned today will reduce feelings of heaviness in your limbs.

Although it might seem normal to have these sensations, if you don’t take control of them in time, they can develop into more serious conditions.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.