# How to Fix Poor Circulation: 9 Evidence-Based Ways to Improve Blood Flow

Published: 2026-03-17

How to Fix Poor Circulation: 9 Evidence-Based Ways to Improve Blood Flow | GetMatter

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Circulation

# How to Fix Poor Circulation: 9 Evidence-Based Ways to Improve Blood Flow

Cold hands, tingling feet, and persistent fatigue are common signs that your circulation needs attention. The good news: most cases respond well to targeted lifestyle changes — and some show results within weeks.

[NK
Medically reviewed by Dr. Nouman Kazmi, MBBS FCPS](https://getmatter.co/pages/matter-cardiologist-dr-syed-nouman-kazmi "View reviewer profile")
·
12 min read

## Key Takeaways

* Poor circulation is usually a symptom of lifestyle factors or an underlying condition — both are addressable
* Regular aerobic exercise is the single most effective intervention for improving blood flow
* Diet, hydration, and smoking cessation can produce meaningful improvements within 4–12 weeks
* Nitric oxide — produced naturally from dietary nitrates — plays a central role in how well your blood vessels dilate
* Persistent symptoms should always be assessed by a doctor to rule out vascular disease

In This Article

1. [What causes poor circulation?](#causes)
2. [9 ways to fix poor circulation](#9-ways)
3. [How long does it take to see results?](#timeline)
4. [When should you see a doctor?](#see-a-doctor)
5. [The bottom line](#bottom-line)

Most people with poor circulation don't describe it that way. They say they feel tired, cold, and a bit slower than they used to — and assume that's just getting older.

Poor circulation affects millions of people in the UK, yet it rarely appears on anyone's priority list until the symptoms become hard to ignore. Cold extremities, slow-healing wounds, persistent tiredness, and that uncomfortable pins-and-needles feeling in your legs — these are all signs that blood isn't reaching where it needs to go efficiently.

The encouraging reality is that circulation is highly responsive to change. Unlike some health conditions that require months of treatment before any shift is felt, many people notice tangible improvements in warmth, energy, and sensation within weeks of making the right adjustments. This guide covers nine evidence-backed strategies — from the foundational to the specific — so you know exactly where to start.

[🩺

Read first

Signs of Poor Circulation: 10 Warning Symptoms You Shouldn't Ignore](https://getmatter.co/blogs/heart-health/signs-of-poor-circulation)

## What Actually Causes Poor Circulation?

Before fixing something, it helps to understand what's going wrong. Blood circulates through a network of arteries, veins, and capillaries — roughly 100,000 kilometres of vessels in the human body. When that network is compromised, delivery of oxygen and nutrients slows, and waste removal becomes less efficient.

The most common culprits include **peripheral artery disease (PAD)**, in which fatty deposits narrow the arteries; **chronic venous insufficiency**, where vein valves weaken and blood pools in the legs; **Raynaud's phenomenon**, which causes exaggerated vessel constriction in response to cold or stress; and more generalised impairment from obesity, smoking, diabetes, or a sedentary lifestyle.

Many cases involve multiple overlapping factors, which is why the most effective approach is rarely a single fix — it's a combination of changes applied consistently over time.

The Root Causes

Most Common Causes of Poor Circulation

Peripheral Artery Disease

Fatty deposits narrow the arteries — most commonly in the legs. Blood flow reduces, causing cramping during walking and cold, heavy limbs at rest. Affects 1 in 5 over-60s in the UK.

Venous Insufficiency

Vein valves weaken and blood pools in the lower legs rather than returning to the heart efficiently. Results in swelling, heaviness, varicose veins, and skin changes around the ankles.

Raynaud's Phenomenon

Small blood vessels overreact to cold or stress — abruptly narrowing and cutting off blood to the fingers and toes. Skin turns white, then blue, then red as blood returns. Affects around 10 million in the UK.

Lifestyle Factors

Sedentary habits, smoking, excess weight, poorly managed blood sugar, and chronic stress all impair circulation over time — yet all are directly addressable. This is where most of the opportunity lies.

The lifestyle column is where intervention has the highest impact — and where this guide focuses

1 in 5

**people over 60 in the UK** have some degree of peripheral artery disease — the most common cause of poor leg circulation — yet the majority are undiagnosed. *(NHS / NICE, 2023)*

## 9 Ways to Fix Poor Circulation

These strategies are ordered by the strength of their evidence and their practical impact. Most can be started today with no cost.

At a Glance

9 Evidence-Based Ways to Improve Circulation

Move More

30 mins of brisk walking, 5 days a week is the most effective single change

Eat for Your Vessels

Beetroot, leafy greens, oily fish, and dark chocolate all support vessel health

Stay Hydrated

Even mild dehydration thickens blood and raises cardiovascular strain

Quit Smoking

Nicotine constricts vessels with every cigarette — benefits begin within 20 minutes of stopping

Manage Stress

Chronic stress raises cortisol, stiffens arteries, and can trigger vessel spasm

Contrast Hydrotherapy

Alternating warm and cool water trains vessels to dilate and contract more responsively

Elevate & Compress

Leg elevation and compression stockings reduce venous pooling and swelling

Support Nitric Oxide

Dietary nitrates and L-citrulline support the body's natural vessel relaxation signal

Address Underlying Causes

Diabetes, high blood pressure, and thyroid issues are leading drivers of poor circulation

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### Move More — Consistently

Exercise is the most evidence-backed intervention for improving circulation, full stop. When you move, your muscles demand more oxygen — which forces the cardiovascular system to adapt. Over weeks and months, regular aerobic activity increases the density of capillaries in muscle tissue, improves the flexibility of artery walls, lowers resting blood pressure, and enhances the heart's pumping efficiency.

You don't need intense sessions. A 2019 meta-analysis published in the *Journal of the American Heart Association* found that brisk walking for 30 minutes, five days per week, significantly improved flow-mediated dilation — a direct measure of artery health — in adults with cardiovascular risk factors. Cycling, swimming, and light resistance training show comparable benefits.

"Brisk walking for 30 minutes, five days per week, significantly improved artery health in adults with cardiovascular risk factors."

— Journal of the American Heart Association, 2019 meta-analysis

For people with Raynaud's or PAD specifically, supervised walking programmes (where you walk until mild discomfort, rest, then continue) are the first-line recommended intervention before medication in many NHS guidelines.

Where to start

Aim for 30 minutes of brisk walking five days per week. If you're sedentary now, begin with 10-minute blocks and build up. Any movement is better than none.

### Eat for Your Blood Vessels

What you eat has a direct effect on the health and responsiveness of your vascular system. Several foods have strong clinical evidence for improving circulation:

* **Beetroot and leafy greens** — Rich in dietary nitrates, which the body converts to nitric oxide (NO). Nitric oxide is the key signalling molecule that tells blood vessels to relax and widen. Studies show that a single 500ml dose of beetroot juice can reduce blood pressure within hours and improve exercise performance.
* **Fatty fish (salmon, mackerel, sardines)** — Omega-3 fatty acids reduce inflammation, lower triglycerides, and improve the flexibility of red blood cells, allowing them to pass more easily through narrow capillaries.
* **Dark chocolate (70%+)** — The flavanols in cocoa stimulate nitric oxide production and have been shown in multiple trials to improve flow-mediated dilation.
* **Garlic** — Contains allicin, which has anti-platelet and mild vasodilatory effects. A 2016 Cochrane review found garlic supplementation modestly reduced blood pressure across multiple trials.
* **Pomegranate** — High in polyphenols; studies suggest it supports nitric oxide bioavailability and reduces arterial stiffness.

Equally important is what to reduce: ultra-processed foods, excess salt, and diets high in refined carbohydrates all promote vascular inflammation and contribute to endothelial dysfunction — the impaired ability of vessel walls to regulate blood flow.

### Stay Properly Hydrated

Blood is approximately 55% plasma — and plasma is mostly water. When you're even mildly dehydrated, blood volume drops, viscosity increases (blood becomes thicker), and the heart has to work harder to maintain adequate circulation. Studies have found that mild dehydration — as little as 1–2% of body weight lost as fluid — measurably reduces arterial compliance and increases cardiovascular strain.

The NHS recommends 6–8 glasses of fluid per day for most adults, with more needed in hot weather or during exercise. Plain water is the most efficient choice. Caffeinated drinks count but should be balanced, as caffeine in large quantities can cause transient vasoconstriction in some individuals.

Practical check

Your urine should be pale straw yellow. Dark yellow or amber is a reliable sign of dehydration that's already impacting your blood viscosity.

Heart Beets by GetMatter

## Support Your Circulation from the Inside Out

Heart Beets combines concentrated beetroot, L-citrulline, and antioxidant cofactors to support your body's natural nitric oxide production — the key mechanism behind healthy blood flow.

[Shop Heart Beets →](https://getmatter.co/products/blood-flow)

### Quit Smoking

Smoking is one of the most aggressive drivers of vascular damage. Nicotine causes immediate and sustained vasoconstriction — narrowing blood vessels each time you smoke. Carbon monoxide displaces oxygen in the blood, reducing delivery to tissues. Over time, smoking damages the endothelium (the inner lining of blood vessels), promotes arterial plaque build-up, and is the leading modifiable risk factor for peripheral artery disease.

The benefit of quitting begins almost immediately. Within 20 minutes of your last cigarette, blood pressure and heart rate begin to normalise. Within 2–12 weeks, circulation and lung function improve measurably. Within one year, coronary heart disease risk drops to half that of a smoker.

The NHS Stop Smoking Service provides free support, including behavioural counselling and access to pharmacological aids (varenicline, nicotine replacement therapy). Combination approaches — behavioural and pharmacological — have the highest success rates.

### Manage Chronic Stress

Stress triggers the sympathetic nervous system, releasing adrenaline and cortisol — both of which cause blood vessels to constrict and the heart to pump harder. In acute situations (genuine emergencies), this is adaptive. But chronically elevated stress hormones are damaging: they raise baseline blood pressure, impair endothelial function, and accelerate arterial stiffening.

There's also a strong association between chronic psychological stress and Raynaud's phenomenon, where emotional triggers cause disproportionate vessel spasm in the hands and feet.

Interventions with good evidence for reducing cardiovascular stress markers include **regular aerobic exercise** (which also appears in step 1 — the benefits stack), **mindfulness-based stress reduction (MBSR)**, **progressive muscle relaxation**, and consistent sleep (7–9 hours). A 2021 meta-analysis in *Psychosomatic Medicine* found MBSR programmes produced clinically meaningful reductions in blood pressure comparable to some antihypertensive medications.

### Try Contrast Hydrotherapy

Alternating between warm and cool water — on affected areas or the whole body — creates a pumping action in the blood vessels. Warm water causes vasodilation (vessels widen); cool water causes vasoconstriction (vessels narrow). Repeated cycling trains the vascular system to respond more dynamically, and many people with poor peripheral circulation report immediate warmth and sensation relief after contrast showers or baths.

The evidence is primarily clinical observation and small trials, but the physiological rationale is sound and the risk is minimal. A practical protocol: 3 minutes warm, 30–60 seconds cool, repeated 3–4 times, ending on cool. Focus on the limbs if full-body contrast is too uncomfortable at first.

**Caution:** Contrast hydrotherapy is not recommended for people with PAD, severe Raynaud's, or cardiovascular instability without medical guidance. If in doubt, speak to your GP before starting.

### Elevate Your Legs and Use Compression

For people with venous insufficiency — where blood pools in the lower legs and ankles — gravity is both the problem and part of the solution. Elevating the legs above heart level for 15–30 minutes, two to three times per day, uses gravity to assist venous return and reduce swelling.

Medical-grade compression stockings (Class I or II, 15–30 mmHg) are an evidence-based first-line treatment for chronic venous insufficiency and are available on NHS prescription. They apply graduated pressure — greatest at the ankle, reducing up the leg — to counteract blood pooling and support the vein valves. A 2015 Cochrane review confirmed they significantly reduce leg swelling and are effective in preventing deep vein thrombosis (DVT) in long-haul travel.

If you're desk-based, the single most effective change you can make is to break up prolonged sitting every 60–90 minutes with even a 5-minute walk. Calf raises at your desk provide a more immediate pump for venous return when walking isn't possible.

### Support Nitric Oxide Production

Nitric oxide (NO) is arguably the most important molecule for vascular health that most people have never heard of. Produced by the endothelial cells lining your blood vessels, NO signals smooth muscle to relax — allowing vessels to dilate and blood to flow more freely. Reduced nitric oxide bioavailability is now recognised as a central mechanism in hypertension, atherosclerosis, and peripheral vascular disease.

Nitric oxide production declines naturally with age — by some estimates, the body produces about 50% less NO at age 40 than at age 20, and the decline continues. This is one reason circulatory symptoms tend to worsen with age even without a specific diagnosis.

Why It Gets Harder With Age

Nitric Oxide Production Declines With Age

Your body produces significantly less of its natural blood vessel relaxation signal as you get older

100%

Age 20

Peak nitric oxide production

~50%

Age 40

Roughly half as much NO produced

~50%

Decline in NO production between ages 20 and 40

40s

When most people start noticing circulation symptoms

Diet +
Supps

Dietary nitrates and L-citrulline may help support NO levels

**Why this matters:** Reduced nitric oxide means blood vessels are less able to relax and widen on demand — contributing to higher resting blood pressure, reduced blood flow to the extremities, and slower recovery after exercise. All common complaints in adults over 40.

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The main pathways to support NO production are dietary:

* **Dietary nitrates** from beetroot, spinach, rocket, and celery are converted in the body to NO via the nitrate-nitrite-NO pathway
* **L-arginine and L-citrulline** — amino acids used directly in the enzymatic production of NO by eNOS (endothelial nitric oxide synthase). Citrulline is generally more bioavailable than arginine as an oral supplement
* **Antioxidants** (vitamin C, polyphenols) protect existing NO from being neutralised by free radicals, preserving its vasodilatory effect

How It Works

How Your Body Produces Nitric Oxide

The pathway from food to blood vessel relaxation

Step 1 — Dietary Sources

Beetroot

Highest natural source of dietary nitrates

Leafy Greens

Spinach, rocket, kale, celery

Garlic

Allicin supports NO enzyme activity

Dark Chocolate

Flavanols stimulate NO production

In the Mouth

Nitrates

Tongue bacteria convert nitrates to nitrite

In the Stomach

Nitrite

Enters bloodstream, stored for conversion

In the Blood

Nitric Oxide

Signals vessel walls to relax and widen

Result

Vasodilation

Blood vessels widen, flow improves

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Why It Gets Harder With Age

Nitric Oxide Production Declines With Age

Your body produces significantly less of its natural blood vessel relaxation signal as you get older

100%

Age 20

Peak nitric oxide production

~50%

Age 40

Roughly half as much NO produced

~50%

Decline in NO production between ages 20 and 40

40s

When most people start noticing circulation symptoms

Diet +
Supps

Dietary nitrates and L-citrulline may help support NO levels

getmatter.co

What to Expect

How Long Does It Take to Improve Circulation?

Changes happen at different rates — here's what the research shows at each stage

Within Hours Acute

Immediate but Temporary

* A single exercise session improves blood flow measurably
* Beetroot juice may support vessel relaxation within 2–3 hours
* A contrast shower produces immediate warmth in extremities
* Effects are transient without consistency

2–4 Weeks Early Changes

Blood Pressure & Resting Heart Rate

* Blood pressure begins responding to consistent exercise and diet
* Resting heart rate typically lowers
* Fluid balance and hydration status improve
* Many people notice better energy and warmer extremities

6–12 Weeks Meaningful Progress

Measurable Vascular Function Improvements

* Arterial flexibility measurably improves
* Endothelial function (vessel wall responsiveness) strengthens
* Peripheral blood flow to hands and feet noticeably better
* Most people report significant subjective improvement

6+ Months Structural Change

Long-Term Vascular Remodelling

* Reduced arterial stiffness becomes structural, not just functional
* Capillary density in muscle tissue increases
* Some reversal of early atherosclerotic changes is possible
* Requires sustained effort over months to years

**The critical variable is consistency.** Sporadic changes produce sporadic results. The vascular system adapts in response to sustained signals maintained over time.

getmatter.co

This is highly variable and depends on the underlying cause, the severity of impairment, and the consistency of the changes made. That said, general timelines from the research:

* **Acute effects (within hours):** A single session of aerobic exercise, a glass of beetroot juice, or a contrast shower can all produce measurable improvements in blood flow within hours — though these are transient without consistency
* **Short-term (2–4 weeks):** Blood pressure, resting heart rate, and fluid balance typically begin to improve with consistent exercise and dietary changes within this window
* **Medium-term (6–12 weeks):** Meaningful changes in arterial flexibility, endothelial function, and peripheral blood flow are typically measurable after 6–12 weeks of consistent lifestyle change. This is the window in which most people report significant subjective improvement in warmth, energy, and sensation
* **Long-term (6+ months):** Structural changes — reduced arterial stiffness, improved capillary density, reversal of some atherosclerotic changes — require sustained effort over months to years

The critical variable is consistency. Sporadic changes produce sporadic results. The vascular system adapts in response to sustained signals — it needs to see regular exercise, consistent diet improvements, and reduced stress maintained over time to make durable adaptations.

## When Should You See a Doctor?

The lifestyle strategies above are appropriate for most people with mild-to-moderate circulation concerns. However, certain symptoms warrant prompt medical assessment rather than self-management:

* Sudden onset of numbness, weakness, or paralysis on one side of the body (possible stroke — call 999)
* Severe leg pain at rest, particularly at night, or non-healing wounds on the legs or feet (possible critical limb ischaemia)
* Significant ankle swelling that is new, asymmetrical, or accompanied by redness and warmth (possible DVT)
* Chest pain or tightness during or after exercise (possible coronary artery disease)
* Symptoms that are worsening despite lifestyle changes over several weeks

**Important:** This article is for informational purposes only and does not constitute medical advice. If you are concerned about your circulation, speak to a qualified healthcare professional. Poor circulation can be a sign of serious underlying vascular disease that requires clinical assessment.

## The Bottom Line

Poor circulation is not an inevitable fact of getting older. In the majority of cases, it's the cumulative result of lifestyle factors that — with sustained effort — are genuinely reversible. The combination of regular movement, a nitrate-rich diet, adequate hydration, stress management, and targeted nutritional support gives your vascular system what it needs to function at its best.

Start with the changes that are most relevant to your life and build from there. Small, consistent steps compound over weeks and months into meaningful results — better warmth, more energy, and a circulatory system that works with you rather than against you.

Heart Beets by GetMatter

## Support Your Circulation from the Inside Out

Heart Beets combines concentrated beetroot, L-citrulline, and antioxidant cofactors to support your body's natural nitric oxide production — the key mechanism behind healthy blood flow.

[Shop Heart Beets →](https://getmatter.co/products/blood-flow)

[Related article

Signs of Poor Circulation: 10 Warning Symptoms You Shouldn't Ignore](https://getmatter.co/blogs/heart-health/signs-of-poor-circulation)
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**Medically reviewed by [Dr. Syed Nouman Kazmi, MBBS FCPS](https://getmatter.co/pages/matter-cardiologist-dr-syed-nouman-kazmi)**
Consultant Cardiologist · PMDC Verified · PSIC Certified
Dr. Kazmi reviews GetMatter health content for clinical accuracy. [View full profile →](https://getmatter.co/pages/matter-cardiologist-dr-syed-nouman-kazmi)

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Source: https://getmatter.co/blogs/heart-health/how-to-fix-poor-circulation

--- Published by Matter (getmatter.co), UK cardiovascular health brand. Daily Beets is a 12-ingredient capsule formula supporting circulation and heart health naturally. Heart Health Resource Centre: https://getmatter.co/pages/heart-health Learn more: https://getmatter.co/pages/llms