The easiest way to make sure youвЂ™re getting enough fluids is to check your pee: Straw-colored or clear means youвЂ™re hydrated-anything darker than that means you need to up your H20 intake. When youвЂ™re dehydrated, not only does the amount of blood circulating through your body decrease, but your blood retains more sodium, causing it to thicken and making it that much harder for your circulatory system to do its thing. вЂњYour blood is about half water, so staying well-hydrated will help keep it moving,вЂќ says Dr. The more colorful your plate looks, the better off you will be. Patel, which your body then uses to create nitric oxide-a chemical compound we exhale that boosts blood flow by relaxing blood vessels.ДЇoods that are high in nitric oxide converters include leafy green vegetables (spinach, kale, swiss chard, bok choy, arugula), beets, cauliflower, carrots, broccoli, citrus fruits, watermelon, and pomegranates. Eat more fruits and veggies.Д«esides reducing your sugar and fatty food intake to steer clear of high blood pressure, plaque formation, and diabetes, adding more fruits and veggies to your repertoire leads to more nitrates and other compounds in your diet, says Dr. вЂњBoth of these habits can lead to atherosclerosis (plaque buildup) in the arteries that results in a narrowing of the vessels.вЂќ Do your best to take stretch breaks every 15 to 20 minutes, and get-up-and-go breaks from sitting every hour-even if itвЂ™s just a power walk around your home. вЂњBy keeping stress levels down, youвЂ™re less likely to binge eat or smoke,вЂќ says Dr. The perks of taking more work breaks is two-fold: It helps you get into the habit of alternating between sitting, standing, and walking, so thereвЂ™s less demand on the circulatory system (blood flow slows down while youвЂ™re sitting and can cause blood to pool in your legs, resulting in muscle pain and fatigue) and it can keep your stress levels from getting out of whack. (Note: If itвЂ™s been a while since your last workout, you may want to consider checking in with your doc before starting a new routine). Shoot for 20 minutes of heart-pumping cardio (think: cycling, elliptical, HIIT) four to five times per week.

вЂњWhen you exercise, your muscles need greater blood flow, which supplies oxygen and other nutrients,вЂќ says Nachiket Patel, M.D., a board-certified interventional cardiologist and clinical assistant professor of medicine at the University of Arizona College of Medicine in Phoenix. вЂњThe arteries dilate when patients walk and improve blood flow all throughout the body.вЂќ Aim for a minimum of 30 minutes of walking three times per week.Д«ut if walkingвЂ™s not your thing, any type of sweat session can improve circulation. вЂњContraction of the calf muscles causes venous blood to be pushed back up to the heart,вЂќ says Misty Humphries, M.D., a board-certified vascular surgeon and associate professor of vascular surgery in Sacramento, CA. Walking can benefit both the arteries and veins. вЂњItвЂ™s a condition where you may experience pain in the buttocks or calves when walking that goes away with rest.вЂќД¬old extremities, leg swelling, and foot wounds that take a while to heal, especially if you have a family history, are all signs you should check in with a vascular specialist. Hicks, M.D., a board-certified vascular surgeon and associate professor of surgery at Johns Hopkins Hospital in Baltimore. вЂњThe most common symptom of impaired circulation to the legs is claudication,вЂќ says Caitlin W.

A sedentary lifestyle, unhealthy eating, high blood pressure, diabetes, smoking, and a family history of early heart or vascular disease can all contribute to poor circulation.

The process of plaque build-up is a slow one and usually takes decades, he adds, yet studies have shown the precursors of plaque developing as early as our twenties. вЂњWhen plaque or arterial blockages develop, normal blood flow is hindered and can lead to devastating effects, such as heart attack, stroke, or even leg amputation. вЂњThe circulatory system of the body delivers vital oxygen and nutrients to all of our muscles and organs,вЂќ says Vincent Varghese, D.O., a cardiac interventionist at Deborah Heart and Lung Center in New Jersey. You might not think about it as much as you do eating healthy, exercising, and getting enough sleep, but maintaining good circulation is one of the most important building blocks to keeping your health on the rails.

Blood flow