Frequent headaches, dizziness, poor concentration, feeling constantly cold, swelling, pain in the legs, cramps... All of these are symptoms that may indicate poor circulation. These are also precursors to a stroke or heart attack, and the most common cause is, of course, improper nutrition, lack of physical activity, smoking...

Nutritionists recommend, for poor circulation, plenty of oily fish, whole grains, berries, citrus fruits, and lots of healthy spices (rosemary, cinnamon, ginger, turmeric). On the other hand, excessive nutrition characterized by lots of (unhealthy) fats and sugar is one of the very serious triggers for these issues. Unsaturated fatty acids can be found in milk and dairy products, fatty meat, and industrially processed foods, in egg yolks, and especially dangerous are organ meats. The biggest problem is that many people completely ignore poor circulation and aren’t even aware of what the real cause of their problems is.

Cold feet are not just a result of cold weather!

Foods for circulation

The Mediterranean diet is the only and most effective way to solve these problems. Fresh fruit, various vegetables, lean fish and meat, and whole grain foods (nuts, seeds) are the best recipe to overcome these issues. The diet should include as many legumes, beans, lentils, peas, and squash as possible, but these should never be mixed with meat.

Avoid:
Among the most dangerous foods are sugar and salt. Also avoid grilled meat, baked foods with low fat content, avoid sweetened coffee, milk, and whipped cream, and be careful with red wine (optimally 1 dcl every other day).

Recommendations:

• maintain a healthy body weight (you don’t need to have a model figure, you should feel healthy and fit and have none of the symptoms listed above)
  
• eat lots of raw fruit and raw vegetables every day
  
• eat fish at least once a week
  
• consume whole grains
  
• use cold-pressed olive oil
  
• significantly reduce the amount of salt (if possible, use potassium salt)
  
• drink plenty of water and herbal teas
  
• every day, treat yourself to at least half an hour of peaceful and relaxing walking.

And one more tip...

Alcohol consumption also brings benefits, if you do not overdo the amounts. With a sip of homemade brandy (0.3 dcl) your blood circulation will get an instant boost. This is the quickest and simplest way to stimulate circulation. Many will remember that our grandmothers and grandfathers often started the day with a glass of brandy.

If you do this every other day and don’t continue for more than one week, your immune system will be at least a bit stronger and more robust in the winter. Some even recommend doing this only one week per month and only in autumn and winter, or as needed.