Boosting Blood Flow for Better Health
In my practice as The Detox Doc ND, I observe that one of the most vital indicators of good health is optimal, efficient blood flow. Many of my clients facing chronic health challenges often show signs of a cold constitution, accompanied by blood deficiency and blood stagnation. This means their blood lacks the minerals and nutrients necessary to transport oxygen and facilitate waste removal, leaving vital organs undernourished and causing other body parts, like extremities, to feel cold. Efficient blood flow supports flexibility in blood vessels, allowing circulation to flourish throughout the body.
The Role of Minerals in Blood Health
Mineral deficiencies, especially iron, are incredibly common in the United States, particularly among those with chronic illnesses. Proper iron levels, along with essential cofactors like copper, magnesium, and vitamin A, help the body stay energized. When these are lacking, the body prioritizes critical organs like the heart, lungs, and brain, which can lead to symptoms such as:
Cold hands and feet
Hair loss and brittle nails
Pale complexion
Low energy
Poor REM sleep
Heart palpitations
In my review of many Hair Elements tests, I often see deficiencies in essential minerals such as magnesium, potassium, sodium, selenium, and iodine. These minerals not only nourish the blood and enhance flow but also support metabolism, energy production, and help create a warmer constitution. Chronic stress, poor diet, heavy metals, and dehydration can deplete these stores, causing blood deficiency, which limits optimal circulation and detoxification.
Blood-Building Foods
Including blood-building foods in the diet is a simple way to support nutrient density and increase blood flow. Here are my top recommendations for enriching blood nutrient levels:
Plants: Alfalfa leaf tea, burdock root, dandelion root and leaves, ginseng, nettles, parsley, yellow dock
Vegetables: Beets, carrots, dark leafy greens, pumpkin, sweet potatoes
Fruits: Apricots, berries, cherries, dates, grapes
Proteins & Grains: Black beans, brown rice, kidney beans, oats, red lentils, beef, buffalo, eggs, elk, liver
Additional Nutrients: Molasses, nutritional yeast, bee pollen
Blood Stagnation
For healthy blood flow, we need flexible, unblocked blood vessels. High glucose, blood pressure, and triglycerides in the blood can cause hardening and fat buildup in vessels, so addressing blood sugar imbalances, stressors, insulin resistance, and limiting processed sugars is crucial. Additionally, chronic infections, immune dysregulation, mold toxicity, estrogen dominance, and clotting disorders can contribute to thick, stagnant blood. Signs of blood stagnation may include:
Menstrual blood clotting, painful menses
Varicose veins, migraines, liver spots
Numbness and tingling, high blood pressure, dizziness
Reduced ability to sweat, even with intense activity or sauna
Slow or stagnant blood flow promotes biofilm formation, a common issue in chronic illness and mold toxicity cases. Biofilms are complex microbial communities that thrive in nutrient-poor, low-disturbance environments, creating a protective barrier for bacteria and other microorganisms, making them hard to eradicate.
Nicotine use is another common cause of blood stagnation, as it constricts blood vessels, limiting nutrient absorption and filtration.
To support circulation, especially during colder months, try incorporating warming and salty foods.
Warming Foods
To keep the body warm and maintain blood flow, consider adding these warming foods to your routine:
Spices: Allspice, basil, black pepper, cardamom, cayenne, cinnamon, cloves, coriander, cumin, fennel seeds, garlic, ginger, horseradish, nutmeg, oregano, rosemary
Vegetables: Fennel bulb, leeks, mustard greens, onions, peppers, radishes, scallions
Proteins: Lamb, mussels, trout, venison
Miscellaneous: Coconut meat, dates, coffee, butter, goat’s milk
Incorporating salty foods in moderation can also encourage warmth and support circulation, especially in winter. Natural salts are preferable over table salt due to their nutrient density.
Herbs for Blood & Circulation Support
Here are some effective herbal supports to nourish the blood, enhance circulation, and boost overall vitality:
Astragalus Root: Supports immune and nervous systems, heart, and liver.
Cinnamon Bark: Warms the digestive system, supporting circulation and pain relief.
Angelica Root: Moisturizes and builds blood, especially beneficial for PMS and cramps.
Hawthorn Berries: Protects blood vessels and aids heart health.
Reishi Mushroom: Known for longevity, supporting the heart, liver, and brain.
Schisandra Fruit: Benefits the heart, liver, CNS, and endocrine system. Antioxidant-rich.
Movement for Circulation
Movement promotes blood flow, particularly gentle, restorative activities during the winter. Avoid high-intensity workouts that can spike cortisol and draw blood away from extremities; instead, choose balanced options:
Walking: Slow, mindful walks in nature. The sun helps with nitric oxide production, and nature helps put the body into a more relaxed state.
Yoga: Yin or restorative yoga to bring awareness to the body and use breath to guide blood to areas that may need support.
Hot Yoga: For those needing warmth without excessive fatigue.
Gentle Movement and Vibration: Encourage gentle, consistent movement to promote venous return and stimulate vascular function.
Techniques to Bring Blood to the Surface
Gua Sha: Involves strategically “scraping” the body’s surface to relieve pain, reduce inflammation, increase circulation, and boost immunity. Use a jade stone or Asian soup spoon with rounded edges and apply oil, like jojoba, to protect the skin and facilitate smooth energy flow.
Cupping: An ancient method that stimulates circulation and draws toxins out of the body by creating suction on specific areas of pain, inflammation, or stagnation. Darker bruising indicates deeper injury or stagnation, signaling a greater healing opportunity. Cupping helps detoxify by pulling toxins from deep tissue into the bloodstream for elimination. Drink plenty of water after therapy to aid in detoxification.
Dry Brushing: Skin brushing stimulates lymph flow, moving lymphatic fluid rich in white blood cells, which supports immunity and detoxification. Dry brushing before a shower or bath promotes circulation and lymph movement. Use a dry brush in sweeping motions toward the heart with gentle pressure, brushing each area until the skin appears slightly pink.
Sauna Therapy
Sauna is a great way to bring blood to the surface and vital organs. It helps improve cardiovascular health, heart rate variability, and blood sugar while also supporting the immune system and lowering blood pressure. It is best to perform sauna therapy 2-3 times a week for at least 15 minutes; start at lower temperatures/times and slowly increase (130-200°F). Hydration with electrolytes and trace minerals is essential. If you are interested in learning how to utilize the sauna for detoxification, check out this blog post.
Supporting circulation and detoxification holistically, as described, enables the body to function optimally, promoting energy, mental clarity, and resilience.
