Stimulate circulation: The best tips for more momentum and fewer circulatory problems

Kreislauf anregen: Die besten Tipps für mehr Schwung und weniger Kreislaufprobleme

The temperature changes play a very big role if you have any problems with your circulation. It doesn't matter whether it's cold or warm, sun or rain, people who are more sensitive or sensitive to the weather react very strongly to changes in temperature. Especially on warm days, many people with circulatory problems often get headaches because the blood vessels dilate and blood pressure drops.

With our article we would like to inform you about the most common causes of circulatory problems and how you can get your cardiovascular system going again. We have selected various guides for you and given valuable tips on how you can best stimulate your circulation. We hope that this article will help you a lot and that you will get important information about the circulatory system in general.

the essentials in brief

  • Low blood pressure is the most common cause of cardiovascular problems. It is particularly noticeable on hot days, because then the blood vessels dilate and the blood pressure drops.
  • Drinking helps a lot with circulatory problems, preferably mineral water or tea. A cup of coffee a day can only temporarily raise your blood pressure.
  • You should be very careful about your diet. Various nuts, fresh fruit or a healthy breakfast in general can get your circulation going again. Overall, you should make sure that you consume enough vitamins and minerals every day.

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Definition: what is circulation?

It is called circulation for short, but the correct name is cardiovascular system or blood circulatory system. It is the so-called transport system of the body, which is about 100,000 kilometers long. With the help of the blood, nutrients and oxygen are brought into the body cells and the metabolic products are transported.

The blood circulation begins with the phase of the heart between two heartbeats and thus blood flows into the ventricles. In the final phase, both ventricles of the heart pump blood into the large arteries (1).

Background: What you should know about the symptoms of circulatory problems?

Various reasons could be the trigger for the circulatory problems. The symptoms could be, for example, stress, lack of oxygen, weakness or dizziness. A possible reason for this could be the short-term drop in blood pressure.

What helps to stimulate your circulation?

If you do not have any other illnesses, such as thyroid and vein problems or cardiac arrhythmia, then you have the option of stimulating your circulation with several home remedies. Movement, massages and, very importantly, cardiovascular training with heat and cold count.

plastic heart

Cardiac arrhythmia as a result of circulatory problems can be treated either with medication or with electrotherapy. (Image source: jesse orrico / unsplash)

Regular visits to the sauna should help a lot to stimulate your circulation in the long term. It is very often very difficult to decide in favor of regular sauna sessions in the summertime. If you want to do without the sauna during the hot months, you should start doing so again in autumn at the latest (2).

What problems do you have with the circulatory system after the flu?

It is quite normal for people with circulatory problems to have circulatory problems, even if you have a fever. These could easily be remedied by a drop in blood pressure. The vessels expand and the blood volume increases.

Another problem can be a so-called tympanic effusion. This represents a middle ear infection that can affect the circulatory system during the flu. In such cases, you should definitely see a doctor (3).

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How can you stabilize your circulation?

A very important method to stabilize your circulation is that you should lie down and put your legs up. Salty foods, such as pretzel rolls with salt or pretzel sticks, could help a lot.

Woman is massaged in the face

With the help of acupressure, the body's energy is balanced by massaging and pressing on specific body points. (Image source: Antonika Chanel / unsplash)

Beverages could also be very helpful, especially those that contain more sugar, such as colas. The sugar helps a lot in driving your blood pressure up. That doesn't mean you should overdo it with sugar, though, because it has a lot of negative properties (4).

How can you stimulate your circulation on hot days?

The temperature fluctuations, especially the high temperatures, can damage your circulation. When the weather is humid, the chronically ill, children and the elderly are particularly affected. The result is that blood pressure drops. To do this, you should drink plenty of water (at least two liters a day) or run cold water over your wrists (5).

Eating light is also an essential part of getting your circulation going on a hot day. Eating a lot of fruit and vegetables, light salads or cold soups are better tolerated by your body in summer than heavy and fatty dishes.

What are the causes of circulatory problems?

In order for the internal organs and the brain to function properly, there must be a minimum blood pressure in the cardiovascular system. When it comes to physical exertion, there are various regulatory mechanisms to ensure that the organs and brain are adequately supplied.

The typical symptoms of hypotension are dizziness and weakness.

However, if these regulatory mechanisms are not sufficient for your body to ensure the minimum blood pressure, the blood pressure can drop sharply. As a result, the brain is no longer properly supplied with oxygen.

Lack of exercise is the most common reason for most circulatory problems (6). There are of course other causes of blood circulation problems, such as:

  • Smoke
  • alcohol
  • drugs
  • stress
  • Other mental health problems (7)

If you exercise very little and sit on the sofa all day, your circulatory system will be undertaxed, so it will replicate with slower responses. It follows, of course, that you are overwhelmed with just a few efforts and can therefore develop problems with the cardiovascular system (8).

What immediate help is there for acute circulatory problems?

Suddenly you got the following symptoms, such as dizziness and weakness. Then you should lie down somewhere and put your legs up as soon as possible. This allows the blood to flow back to the heart faster and helps a lot to stabilize your circulation again.

women doing yoga

Yoga is particularly good for a healthy metabolism and circulation. (Image source: bruce mars / unsplash)

However, if you have low blood pressure for several hours, the following measures may help you raise your blood pressure:

  • Eat pretzels
  • Drink plenty of fluids, preferably mineral water or black and green tea (9)
  • Refrain from alcohol and cigarettes

Black tea strengthens and keeps blood vessels in the body healthy. Other teas, such as green tea, also have a positive effect on the circulatory system.

However, to permanently improve your cardiovascular system, exercise is by far the most effective method. Yoga, for example, is particularly good for a healthy metabolism and circulation (10).

Stimulate circulation: The best tips for more momentum and fewer circulatory problems

In order to provide you with comprehensive information about the best tips for more momentum and less circulatory problems and to bring you closer to the current state of science, we have summarized all the important information for you in the following sections.


If you move too little or for too long at a time, there is of course not only the possibility of damaging your cardiovascular system, but also other various diseases, such as diabetes, strokes and back pain, can appear. We have summarized a couple of useful tips for exercise in your everyday life and described them in detail in the following table:

Tip Description
Start your day with exercise To get your day off to a better start, your best bet is to start with regular physical activity. For example, if you do the following activities, such as yoga and jogging, or ride your bike to work early in the morning, then your whole day will be much better and you will be much more focused and fitter. You get used to it very quickly and after a few times it's already considered your morning routine.
Be active at work You should not forget that your regular physical activity should last throughout the day. For example, your coffee machine should not be right next to your desk, but in the coffee kitchen. With it, you can take an easy walk for every cup of tea or coffee. You should also consider that when working, it is always better to have a height-adjustable desk. With this there is the possibility that you can constantly switch between working while sitting and standing.
Exercise regularly Since not everyone enjoys going to the gym or playing soccer, you need to find the right sport for you. In general, you should try to include more exercise in your everyday life. Small things, such as taking the stairs instead of the elevator and riding a bike more than driving a car, are particularly helpful here. Also, during your lunch break, you can take a short walk around the block. This can help your circulation as well.

Sufficient exercise is particularly good for your body and has an excellent effect on the metabolism and blood circulation system. The more you are physically active in your everyday life, the fewer circulatory problems you will have in the future.

heat and cold stimuli

Your circulation is trained particularly well by heat and cold stimuli. A good way to do this would be the regular changing showers early in the morning. The cold water causes the blood vessels to constrict. However, these are widened with the help of warm water. This ability to react is therefore best trained, the blood vessels are trained permanently and the cardiovascular system is stimulated. You'll also wake up a lot quicker.

In order to get your cardiovascular system going, it is important that you train your circulatory system regularly, much like a muscle.

There are of course other options besides the changing shower, which you should remember. Sauna and Kneipp baths are also particularly suitable for circulatory problems. Another possibility would be the ice baths (11).


Acupressure (also known as acupuncture) is a healing technique that was discovered over 5000 years ago. The energy of the body is balanced by massaging and pressing on specific points on the body (12).

Certain acupressure points have been stimulated by massaging and pressing, which lie on the meridians (these are our channels in the body). It is still not scientifically proven that these exist in our bodies. One thing is clear, however, that acupressure, also known as acupuncture, has a very positive effect on numerous physical ailments. However, the effect of acupuncture can be greatly reduced if you do not have it done regularly and permanently (13.14">.


The balanced and vitamin-rich diet also plays a very important role in getting your circulation going or keeping it going. Blood circulation is promoted, for example, with the help of foods containing vitamin A and vitamin E. Foods that contain B vitamins, such as meat or fish, are very helpful in stabilizing blood pressure. The foods that contain vitamin C are those that help the body absorb iron. In the following table we will show you which foods are particularly good for your circulation:

groceries Description
Meat and smoked foods These have a very high salt content, because the different types of meat are rubbed with salt.
sea ​​fish Contains a particularly large amount of unsaturated fatty acids.
Salty Biscuits It is particularly suitable as a first-aid measure for dizzy spells.
raisins Raisins are very helpful for the adrenal glands and keep blood pressure stabilized.

You should also make sure that you drink water regularly. Often in the hustle and bustle of everyday life you forget to drink, but this is not correct. So no matter where you go, you should never forget your bottle of water at home.


Basically, if you complain about your circulation, you should drink a lot of water or unsweetened tea. Of course, people with circulatory problems must abstain from alcohol and cigarettes, as these further dilate the blood vessels. Diet also plays a very important role. If you eat several meals on hot days instead of eating one large meal a day, you can get your cardiovascular system going in the long term.

Another important point is to exercise regularly. As a result, the circulatory system learns to deal with the blood pressure fluctuations much better. If the body is regularly stressed, the vessels contract and the heart beats faster. So there is little chance of lowering your blood pressure. In addition, the brain is thus supplied with a sufficient amount of blood.


  1. Institute for Quality and Efficiency in Healthcare (IQWiG)
  2. Laukkanen T, Khan H, Zaccardi F, Laukkanen JA. Association Between Sauna Bathing and Fatal Cardiovascular and All-Cause Mortality Events. JAMA Intern Med. 2015;175(4):542-548. doi:10.1001/jamainternmed.2014.8187
  3. Institute for Quality and Efficiency in Healthcare (IQWiG)
  4. Szanto S, Yudkin J. The effect of dietary sucrose on blood lipids, serum insulin, platelet adhesiveness and body weight in human volunteers. Postgrad Med J. 1969 Sep;45(527):602-7. doi: 10.1136/pgmj.45.527.602. PMID: 5809554; PMCID: PMC2466139.
  5. John W. Erdman, Nutrition Research Chair and Professor at the University of Illinois, Champaign-Urbana and Chair, Standing Committee on the Scientific Evaluation of Dietary Reference Intakes and Lawrence Appel, Professor of Medicine, Epidemiology, and International Health, Johns Hopkins Medical Institutions , Baltimore, Md. and Chair, Panel on Dietary Reference Intakes for Electrolytes and Water.
  6. González K, Fuentes J, Marquez JL. Physical Inactivity, Sedentary Behavior and Chronic Diseases. Korean J Fam Med. 2017;38(3):111-115. doi:10.4082/kjfm.2017.38.3.111
  7. Robert Koch Institute 2013, DEGS1 study, survey 2008-2011
  8. Otto R Maarsingh, Jacquelien Dros, François G Schellevis, Henk C van Weert, Danielle A van der Windt, Gerben ter Riet and Henriette E van der Horst The Annals of Family Medicine May 2010, 8 (3) 196- 205; DOI:
  9. Cooper R, Morré DJ, Morré DM. Medicinal benefits of green tea: Part I. Review of noncancer health benefits. J Altern Complement Med. 2005 Jun;11(3):521-8. doi: 10.1089/acm.2005.11.521. PMID: 15992239.
  10. 1. Chu P, Gotink RA, Yeh GY, Goldie SJ, Hunink MM. The effectiveness of yoga in modifying risk factors for cardiovascular disease and metabolic syndrome: A systematic review and meta-analysis of randomized controlled trials. European Journal of Preventive Cardiology. 2016;23(3):291-307. doi:10.1177/2047487314562741
  11. Laukkanen T, Khan H, Zaccardi F, Laukkanen JA. Association Between Sauna Bathing and Fatal Cardiovascular and All-Cause Mortality Events. JAMA Intern Med. 2015;175(4):542-548. doi:10.1001/jamainternmed.2014.8187
  12. Smith CA, Collins CT, Levett KM, Armor M, Dahlen HG, Tan AL, Mesgarpour B. Acupuncture or acupressure for pain management during labour. Cochrane Database of Systematic Reviews 2020, Issue 2. Art. No.: CD009232. DOI: 10.1002/14651858.CD009232.pub2
  13. Simoncini M, Gatti A, Quirico PE, et al. Acupressure in insomnia and other sleep disorders in elderly institutionalized patients suffering from Alzheimer's disease. Aging Clinical and Experimental Research. 2015 Feb;27(1):37-42. DOI: 10.1007/s40520-014-0244-9.
  14. Yeung WF, Chung KF, Poon MM, Ho FY, Zhang SP, Zhang ZJ, Ziea ET, Wong VT. Acupressure, reflexology, and auricular acupressure for insomnia: a systematic review of randomized controlled trials. Sleep Med. 2012 Sep;13(8):971-84. doi: 10.1016/j.sleep.2012.06.003. Epub 2012 Jul 25. PMID: 22841034.
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