Although we are all taught that the heart is the body's main "pump," blood circulation actually depends on more than just the heart. Especially in the legs, ankles, and feet, blood return relies on a variety of factors, including muscle contraction, gravity regulation, and microvascular pressure. When circulation deteriorates, symptoms such as edema, aches, cramps, and coldness can occur.
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The following is a set of methods to naturally improve leg circulation, combining nutrition, light, exercise, and lifestyle adjustments.
Infrared rays and sunlight: Activate blood vessels and structural water
- More than 50% of the energy in sunlight comes from infrared rays , which help promote the formation of structural water in blood vessels and improve blood flow.
- Infrared radiation can increase nitric oxide levels , relax blood vessels, and lower blood pressure.
- It is recommended to sunbathe for 15–30 minutes daily , or supplement with sunlight using infrared lamps, saunas, or fireplaces.
Nutritional supplements: fundamentally improve circulation and metabolism
- Potassium : A natural diuretic that helps eliminate excess water from the lower limbs. A daily intake of 1000–2000 mg is recommended .
- Vitamin B1 ( Benfotiamine ) : Improves glucose metabolism and reduces neuralgia in the feet.
- Magnesium ( Glycinate ) : Relieves cramps, relaxes muscles, and stabilizes blood pressure. The recommended initial daily intake is 800 mg, followed by a maintenance dose of 400 mg.
- Iodine : Improves thyroid function, solves cold feet problem, best source from seaweed .
Note: Avoid high-sugar and high-starch foods (such as bread, cookies, and cereals), as they can cause edema and nutrient loss.
Low-intensity exercise: promotes blood return.
- Avoid high-intensity exercise such as sprinting and jumping, as these may increase venous pressure.
- Recommended exercise :
- Walking : 30 minutes daily to promote blood flow to leg muscles.
- Leg raises + ankle pumps : Lie on the ground, raise your feet against the wall, and move your ankles back and forth.
- Seated ankle pumps : Can be done in the office, promotes venous return.
- Heel- to-toe rocking : Standing and rocking your feet activates the calf and shin muscles.
Avoid compression stockings and bad habits
- Compression stockings may further compress already narrowed blood vessels, thus hindering circulation.
- It is recommended to improve blood flow through natural methods, such as leg raises, massage, and foot soaks.
In conclusion: Leg circulation depends not only on the heart, but also on how you adjust your lifestyle!
If you experience problems like edema, cramps, or cold feet, don't rely solely on medication or compression stockings. Starting today, get some sunshine, supplement your diet with good nutrition, and do low-intensity exercise to improve circulation in your lower limbs. Your feet will no longer be swollen, painful, or cold, making walking easier!
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YouTube source: https://www.youtube.com/watch?v=1WvjTGm_qxQ
YouTube Column: Dr. Berger in Chinese Health knowledge
