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Want to boost your performance in and out of the gym? Elevate your workout intensity, experience better muscle-pumps, enhance energy levels and health in general by increasing your circulation.

 
Your state of cardiovascular health is mainly responsible for circulatory capacity. Fortunately, it’s possible to improve heart-health through adjustments to diet and training.
 

Eat Super Fruits and Veggies

Your diet plays a significant role in cardiovascular health. In essence, you are what you eat. The flavonoids, plant-based polyphenols, found in certain super fruits and vegetables have cardioprotective and circulatory-boosting properties that optimize circulation.
 

• Asparagus – A natural diuretic, rich in potassium and folate.
• Dark chocolate – Cacao lowers blood pressure and improves neurotransmitter function.
• Goji berries – Rich in Vitamin A and C, as well as potent antioxidants.
• Cruciferous veggies – Nutrient dense, full of polyphenol antioxidants, and loaded with fiber.
• Raw nuts and seeds – An excellent source of Omega-3 EFA’s.
• Oats – wholegrain oats remove GI inflammation and improve cholesterol balance.
• Citrus fruits – Rich in Vitamin C, lemon, and grapefruit, have an alkalizing effect on the body.

 

Drink More Water

Hydration is critical for circulation and overall cardiovascular health. Dehydration limits cerebrovascular regulation by reducing blood plasma volume, inducing feelings of fatigue and “brain-fog.”
 

Avoid caffeinated and sweetened beverages as they further the effects of dehydration. Drink only water for a week, and you’ll notice a significant boost to circulatory capacity. If you train with high-intensity, try to drink a half a gallon to a gallon of water a day.
 




 

Practice Intermittent Fasting

Fasting promotes cholesterol and blood glucose regulation, as well as optimal hormone balance. Limited-time eating plans require you to consume all your daily calories within an 8 to 12-hour window. You remain in a fasted state for the rest of the day.

 
Our GI tract consumes up to 60% of our daily energy requirement. Fasting gives your gastrointestinal system a break, allowing your body to heal by boosting a biological process known as “cell-autophagy”. In this state, the body replaces inefficient cells and creates new cells to replace them. Fasting for a 24-hour period improves “apoptosis” by up to 300%.

 

Supplements for Circulation

Boost circulation by adding supplements to your diet. Choose a product that increases nitric oxide levels in the blood, widening blood vessels and improving blood flow as well as levels of blood plasma.

 
Supplements providing natural support for poor blood circulation should include a blend of the following ingredients;

 

• CoQ10 – This enzyme promotes mitochondrial energy production.
• Pycnogenol and trans-resveratrol – Boosts nitric acid production.
• Gotu Kola – Ayurveda medicine that stimulates blood flow.
• Vitamin K – Prevents arterial calcification.
• Garlic extract – A natural antioxidant that enhances blood vasodilation.

 
Supplementing your diet with a circulatory-boosting product increase hemoglobin production and blood-cell count, improving your body’s capability to push oxygen to vital organs. Take your supplements with meals for optimal absorption.

 

Stretching and Breathing

Stretching when you wake up, as well as before and after exercise, improves the health of both the cardiovascular and lymphatic system.

 

Strengthen the mind-muscle connection by controlling your breathing during a stretching session. These techniques, when used regularly, increase blood flow to vital organs providing them with sufficient oxygen to relieve muscular stress and stiffness.
 

HIIT (High-Intensity Interval Training)

Tabata sets, CrossFit WOD’s, and wind sprints are all examples of HIIT workouts. HIIT increases cardiovascular work capacity by strengthening the left ventricle of the heart and its ability to pump blood under a workload.

 
Completing a 6-week HIIT workout program shows a significant improvement in circulation and cardiovascular work capacity.
 

Master Recovery

Make your downtime count. Sleep specialist Matthew Walker recommends no less than 8-hours per night. Short-changing your sleeping will leave you feeling groggy and irritable the following day.
 

Sleep deprivation creates a slew of adverse health disorders, including inefficient cardiovascular function and lowered circulation. In a sleep-deprived state, your body struggles to maintain homeostasis, increasing the risk of developing a hormonal imbalance or mineral deficiency.

 
In addition, take a look at this great resource on how good sleep helps athletes perform at their peak and how sleep deprivation makes a big difference in an athlete not reaching their full potential:
 https://www.tuck.com/sleep-and-athletes/