Good circulation helps every part of your body work better—from your brain to your toes. But having multiple sclerosis (MS), keeping your blood moving isn’t always easy. Poor circulation can lead to cold hands and feet, swelling, numbness, and even more fatigue. It can also make healing harder.
Years ago, I focused on a procedure called Chronic Cerebrospinal Venous Insufficiency (CCSVI). It was a procedure to open up block veins that drain blood from the brain and spinal cord. It worked for many MS patients, but because it wasn’t studied, it was controversial. You can read more about my experience here: Multiple Sclerosis and Poor Circulation.
I no longer recommend it. It’s expensive, hard to find treatment, and doesn’t get to the root of the problem. Today, I take a different approach. I support my circulation naturally through the food I eat, how I move, and how I care for my body each day. It’s a simple way to feel better.
Good circulation is essential for overall health. If you have MS, finding ways to boost circulation naturally can help reduce symptoms.
Why Circulation Is a Problem in MS
Many people with MS struggle with poor circulation, but you can boost circulation naturally by making simple changes to your diet and lifestyle. It’s more common than most people realize. Here’s why it happens:
- Reduced mobility. MS can make it harder to move around. You may sit or lie down more, which slows blood flow, especially in your legs and feet. This can lead to swelling, cold limbs, and even infections.
- Nerve damage. MS damages the nerves that control your blood vessels. When they don’t work well, your blood flow doesn’t either.
- Inflammation and vascular issues. MS is caused by chronic inflammation. Inflammation can damage blood vessels, on even more.
- Sedentary lifestyle. MS can make it hard to exercise. Less movement = slower circulation. Muscles help push blood back to the heart, so sitting more can make blood flow sluggish.
- Raynaud’s phenomenon. This is when fingers or toes turn purple, blue, or white due to poor circulation. Some people with MS deal with this too. I used to have Raynaud’s myself. It went away after I did the CCSVI procedure, which proved that poor circulation was at the root of the problem.
How To Support Healthy Circulation Naturally
You don’t need expensive treatments to support blood flow. I’ve learned to care for my circulation by focusing on:
- Eat a healthy diet with lots of leafy greens and omega-3s found in flaxseeds and chia seeds
- Keep moving! It’s hard to get motivated to exercise when balance issues or walking is a struggle. But being sedentary leads to circulatory issues like heart issues or blood clots. Being sedentary can also cause stiffness, weakness, pain, and fatigue.
- Stay hydrated by drinking lots of filtered water. Water keeps your circulation flowing and helps your body heal.
- Quit smoking. Smoking is a trigger for developing MS. It also causes the disease to progress faster.
- Manage stress. It’s extremely important to find ways to manage stress before it takes a toll on your body. Try deep breathing and meditation. Focus on gratitude, stay present, and do things that bring you joy. Spend time around positive people, set clear boundaries, and protect your energy.
1. Stay Hydrated to Keep Blood Flowing Smoothly
Blood is mostly water. When you’re dehydrated, blood becomes thicker and moves more slowly. This makes circulation harder, especially with MS.
It’s like a clogged sink. When water can’t drain properly, it backs up and moves sluggishly instead of flowing freely.
Simple Ways to Stay Hydrated:
- Start your morning with warm lemon water. It flushes your system and hydrates your body.
- Drink smoothies. They hydrate and provide essential nutrients.
- Try coconut water. It contains natural electrolytes to support hydration.
- Set a tip to drink water every 15-30 minutes. It’s easy to forget unless you make it a habit.
- Use a water-tracking app to monitor your intake. You might be surprised at how little water you’re drinking.
✅ Daily water needs:
- Women: 11.5 cups per day
- Men: 15.5 cups per day
Drinking enough water is one of the easiest ways to boost circulation naturally and keep your blood flowing smoothly.
2. Eat Leafy Greens Daily to Nourish Blood Vessels
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Leafy greens help boost circulation and blood flow naturally by increasing nitric oxide levels in the body. Nitric oxide relaxes blood vessels. This makes it easier for blood to flow where it’s needed.
➡️ Better nitric oxide = better circulation.
Aim for 6 to 8 cups of leafy greens every day. Yes, really! Leafy greens help the body’s healing process.
How do you eat 8 cups of leafy greens every day? By drinking it as a smoothie! 😋
- Fill your blender with 4 big handfuls of leafy greens (about 8 cups).
- Add 1 cup of filtered water and blend.
- Once blended, add fruit, cauliflower rice, sprouts, flaxseeds, etc. Add more water if needed and blend again. That’s it, you reached 8 cups for the day.
If you’re just starting out with eating lots of veggies, work your way up slowly. Too much fiber too fast can make you feel bloated or gassy. That’s normal at first. Your body just needs time to adjust.
Other easy ways to eat more greens:
- Soups
- Chopped salads
- Cooked greens with dinner
Leafy greens also give your body magnesium and folate. These nutrients help your blood vessels stay strong and relaxed. They also support nerve and muscle health.
3. Eat Colorful Antioxidant-Rich Foods Like Berries
Bright, colorful fruits are more than just pretty—they help support healthy blood flow. Wild blueberries are packed with antioxidants that help protect your blood vessels. They also work to reduce inflammation. That means better circulation and less damage over time.
Other Circulation-Boosting Fruits:
- Berries
- Citrus fruits
- Pomegranate seeds
- Watermelon
These fruits are rich in vitamin C and flavonoids. Both help keep blood vessels strong and flexible.
Don’t just stick to one fruit—try to add more variety when you can. Enjoy melon with breakfast, and add berries, pineapple, or mango to your smoothie. Snack on apples, grapes, kiwi, papaya, and dates throughout the day.
Don’t be afraid to eat fruit!
Fruit helps the body heal. It does NOT spike blood sugar like many people think. My son has type 1 diabetes, an autoimmune disease. When his blood sugar is low, he doesn’t use fruit to raise it.
Frozen fruit works great for smoothies. It’s available year-round and is still full of nutrients.
Fruit is nature’s candy! Let it help your blood flow better.
4. Use Flaxseeds and Omega-3s to Reduce Inflammation
Chronic inflammation tightens blood vessels, making circulation harder. Omega-3s play a key role in reducing inflammation and helping to boost circulation naturally.
One of the best plant-based sources of omega-3s is flaxseeds, I eat them every day.
The Overcoming MS diet recommends 1–2 tablespoons of flaxseed oil daily for omega-3s. But I do things a little differently. Instead of the oil, I use whole flaxseeds and grind them fresh with a small coffee grinder. It’s cheaper, and grinding them fresh preserves more nutrients.
To match the omega-3 content in 1–2 tablespoons of flaxseed oil, you would need about 6–10 tablespoons of ground flaxseeds per day. However, ground flaxseeds have fiber—something flaxseed oil doesn’t have. Instead of matching it 1:1, you can consume a little less ground flaxseeds.
To match 1 tablespoon of flaxseed oil, you’d need about 4–5 tablespoons of ground flaxseeds. To match 2 tablespoons of oil, you’d need about 8–9 tablespoons of ground flaxseeds.
Other great sources of omega-3s:
- Hemp seeds
- Chia seeds
- Walnuts
Adding more omega-3s to your daily routine can help lower inflammation. They also support better circulation from the inside out.
5. Move, Even if You Can’t Walk Far
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Movement helps your blood flow, especially in your legs and feet. When your muscles move, they help push blood back to your heart. Even small movements can boost circulation naturally, especially if mobility is limited.
Easy Ways to Move:
- Chair stretches
- Foot circles
- Resistance bands in bed
- Vibration plate or mini trampoline (sit in a chair and place your feet on it!)
I like to use OptimalBody Personal Fitness to exercise. It’s an online gym for people with MS that uses resistance bands. The owner has MS too, so the exercises are made with our needs in mind.
The key is to move every day, even just a little. If you’re tired or having a rough day, exercise while lying down. A few minutes still helps. Every little bit adds up. Your body will thank you for it.
6. Add Circulation-Friendly Herbs and Spices
Certain herbs and spices can help with circulation and reduce inflammation, including:
- Ginger and turmeric are two of my favorites. They help calm inflammation and may improve blood flow.
- Garlic supports healthy blood pressure and helps keep blood vessels flexible.
- Cayenne can boost circulation, too, if your body handles spicy foods.
- Cinnamon helps balance blood sugar, which also protects your blood vessels. Be careful, some cinnamons have heavy metals, especially lead. This is the brand I use 365 by Whole Foods Market.
Add herbal teas that support circulation. Some of my favorites are peppermint, ginger, and Detox tea by Yogi. It includes herbs like burdock and dandelion that help with circulation. Herbal teas also help with hydration.
I make my own herbal salve to support circulation, muscle spasms, and stiffness. It’s made with herbs such as calendula flowers, which help improve circulation. It also promotes healthy blood flow. You can find the full recipe here: Spasticity-Relief Salve for Circulation & Muscle Support.
7. Manage Stress to Support Blood Flow
Stress doesn’t just affect your mood—it tightens blood vessels too. This slows circulation, making it harder for blood to flow properly. As a result, nutrients and oxygen struggle to reach where they’re needed.
Take time out every day to relax your mind and body. Here are some calming tips you can try today that can make a big difference.
- Deep breathing
- Journaling
- Listening to music
- Meditation
- Prayer
- Spending time in nature
For me, stress is what set me back years ago. Now, I work hard on how I handle it. One of my favorite ways to stay calm is sitting in my rocking chair, listening to nothing but nature. I live in a rural area, so the quiet sounds around me help me feel at peace.
When you feel calm, your body feels it too. Calming your nerves helps lower stress, which can improve circulation and reduce inflammation. This helps your body heal from the inside out.
Quick Tips to Boost Circulation Naturally
- Stay hydrated (lemon water and smoothies)
- Eat lots of leafy greens daily
- Add berries and colorful fruit
- Get omega-3s from flaxseeds
- Move, even if seated
- Use herbs and teas that support circulation
- Lower stress and find time to relax
Final Thoughts
Image by Oleksandr Ryzhkov on Freepik
Good circulation is possible. To boost circulation naturally, eat more leafy greens, stay hydrated, and keep moving. These small steps work together to help you stay and feel better.
You have the power to support your body naturally. Every choice you make is a step toward healing and better circulation.
You can do this!
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7 Natural Ways to Boost Circulation with Food and Lifestyle
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