Learn to make your body go more with the flow.

Nothing slows you down quite like poor blood circulation does. If you aren’t getting enough oxygen to your cells, in an effective and efficient way, then you’ll most likely feel sluggish, look worn and tired, and perhaps even be covering a more serious problem – one that could indicate cardiovascular disease. To boost your energy levels, tone your body, and feel a whole lot like a kid again, get your life force energy flow on with these 20 natural circulation-boosting tips.

Ingest Cayenne Pepper

Cayenne pepper contains the chemical compound capsaicin, which may help to reduce cholesterol and clear arteries and blood vessels. Dash the ground pepper over sautéed dishes as well as into teas, soups, and juices. To target a more specific area of the body where you experience poor circulation, mix ground cayenne pepper with enough water so that it forms a paste. Spread the paste thinly on a cheese cloth and wrap the cloth around the troubled area. In case of a burning sensation, add some olive oil to the paste to relieve the intensity.

Dry Brush Daily

Dry skin brushing invigorates the skin, increasing blood supply to the areas brushed and bringing them oxygen and increased circulation. This ritual also warms you up on a cold winter morning!

To dry brush most effectively, brush in upward, circular motions toward your heart. Move the brush in a clockwise manner and go over each area of skin twice. Focus on the neck, behind the knees, under the arms, and general groin area for greatest results.  Also focus on your lower butt and thighs to reduce cellulite.

Take Hot-Cold C0ntrast Showers

Contrast showers are showers that alternate between hot and cold water. When cold water is running, the lymph vessels contract, and when hot water is running, they dilate. This creates a pump effect that contributes to increased lymph drainage and blood flow in the veins.

Get Regular Massages

Massage therapy helps to release contracted muscles, which in turn pushes blood towards the heart and relieves strain. Schedule a regular massage, at least once a month, to enjoyably increase your blood circulation. What better excuse than for health reasons?

Eat Healthy

A healthy diet, one that includes high alkaline foods – plenty of fruits and vegetables – will increase oxygen supply to your blood and improve overall blood circulation. This almost goes without saying.

Go Ginkgo

Ginkgo Biloba is used in Germany to treat varicose veins and is widely known for its ability to improve memory by increasing blood flow to the brain. The herb strengthens blood vessels and is anti-inflammatory.

Practice Rebounding

Rebounding encourages collateral circulation, which is the formation of branch blood vessels that distribute blood to the heart. It does this by increasing the capillary count in the muscles and reducing the distance between capillaries and target cells. That’s something to jump for!

Drink Water

Stay hydrated and your blood will flow better. The levels of oxygen in the bloodstream are greater when the body is well hydrated.

Increase Dietary Fiber Intake

A high-fiber diet contributes to a healthy circulatory system. High-fiber foods promote the production of propionic acid in the intestines. This acid reduces bile in the intestines and stops cholesterol build-up. Lower cholesterol levels reduce plaque in the arteries and lead to better circulation.

Raise Your Intake of Garlic

Garlic is widely known to reduce cholesterol levels, cleanse the blood, tone the heart, improve the circulatory system, and prevent heart disease.

Use an Infrared Sauna

The infrared sauna is a powerful tool. Infrared rays penetrate the skin a few inches deep, heating the body from the inside out, while ambient temperature stays relatively cool. A sauna session dilates your arteries, gets your heart to beat faster, and burns calories.

Eat Foods With Vitamin C

Low levels of vitamin C are associated with the narrowing of the arteries supplying blood to the legs. Without an adequate supply of vitamin C, atherosclerosis can develop and plaque can accumulate in the blood. Vitamin C also helps to keep arteries flexible.

Add Lemon To Your Diet

Lemons contain citrate, which naturally improves circulation. Oranges and grapefruit also contain citrate and have the same effect. Upon waking, squeeze lemon juice into water or tea to reap the benefits first thing in the morning.

Use Heat Therapies

Heat treatments increase the flexibility of tissues, remove toxins from cells, and enhance blood flow. Hot packs, hot water bottles, and heating pads are popular and effective ways to treat an area of the body with poor circulation.

Relax

When the body and mind are relaxed, so are the capillaries and muscles. This allows for easier blood flow and overall proper circulation. Blood pressure also decreases. Practice yoga or take a moment everyday to do breathing practices, meditate, or to take a quiet walk.

Stretch Regularly

Stretching allows for more muscle blood flow, which can prevent from injury and keep your body flexible. Join a yoga class with a friend or spend a few minutes each morning stretching.

Eat Foods With Vitamin E

Vitamin E widens blood vessels to allow for the easy transit of blood through them. It prevents clotting and helps in the creation of red blood cells.

Take Omega-3s For Heart Health

Omega-3 fatty acids lower fibrin in the blood. Fibrin contributes to the formation of blood clots, and studies prove that omega-3 fatty acids can prevent this from happening.

Embrace Dark Chocolate

Chocolate contains antioxidants called flavonoids, which boost circulation. In a 2003 Harvard study featured in the Journey of Hypertension, there was significant vasodilation among adults after four days of consuming chocolate.

Get Shut Eye

This tip can’t be stressed enough – it’s panacea for just about every ailment! Adequate sleep reduces tension in the body, allows the muscles to relax, and promotes detoxification and lymph drainage. All of these lead to better circulation.

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Cinnamon steps out of its fragrant box.

Nothing reminds us of the holidays quite like cinnamon does. But why restrict the aroma to Christmas cookies and wreath decorations? Cinnamon is one of the world’s oldest-known spices and is regarded to have healing properties by many cultures. Many of its benefits derive from the spice’s anti-fungal, anti-bacterial, and antioxidant prowess.

Cinnamon is no joke – it’s quite potent and can take your health to the next level. Whether you smell it, ingest it, or apply it, the health benefits of cinnamon are very real and more than skin deep. Try to incorporate it into your everyday routine to reap the most benefits. Not sure where to start? Follow one of the following 20 tips to get you going.

Brain Power Booster

It was found that smelling cinnamon boosts cognitive function and memory. Carry a cinnamon stick around with you, and take a whiff every so often to keep you focused at work or school. Or, add a few dashes of cinnamon to your morning coffee or cereal to get your day off to a more focused and alert start.

Potpourri

Take a few drops of essential oil of cinnamon and sprinkle them atop dry potpourri. Place the potpourri in a small bowl and station it somewhere that gets good ventilation so that the aroma can spread – in the kitchen, near doorways, or atop the radiator. The room will carry with it a subtle hint of cinnamon that will offer you some year-round comfort.

Cholesterol Reducer

In a Beltsville Human Nutrition Research Center study conducted over 40 days on a group of diabetic patients, each of whom were given one-quarter of a teaspoon of cinnamon daily, researchers observed that their triglycerides, cholesterol, and LDL (bad) cholesterol levels dropped.

Pain Reliever

Cinnamon is used to treat pain because it reacts with the hormone-like substance prostaglandin, which contributes to the contraction and relaxation of muscles.

Moth Repellant

Break 3-4 cinnamon sticks and combine them with 1/2 cup of whole cloves and 1/2 cup whole black peppercorns. Fill sachets with 1 tablespoon of the mixture and toss the sachets in your underwear drawer or hang them in your closets to ward off pesky moths.

Diabetes Treatment

In the same Beltsville Human Nutrition Research Center conducted a study on diabetic patients, whom were each given one-quarter of a teaspoon of cinnamon over 40 days, researchers observed that patients’ blood sugar levels fell as much as 30 percent. In another study, published by Fertility and Sterility in 2007, researchers gave half of the participants cinnamon extract and the other half a placebo. Over an 8-week period, the women who took the cinnamon extract showed greatly reduced insulin resistance compared to the placebo group.

Weight Loss

Because of cinnamon’s effectiveness in reducing insulin resistance – research by the Human Nutrition Center at Tufts reports that cinnamon triples insulin’s capacity to metabolize blood sugar – the spice can thus reduce hunger and sugar cravings, which leads to weight loss. Especially for those living with diabetes and find it hard to lose weight, cinnamon is a welcome tool.

Menstrual Aid

Cinnamon has been used for centuries to help women with heavy menstrual bleeding, whether it be due to endometriosis, uterine fibroids, adenomyosis, or primary menorrhagia as well as a result of childbirth, miscarriage, or any other fertility condition.

Circulation Booster

Cinnamon is commonly used to thin blood, which in turn increases circulation throughout the body. This not only helps to reduce pain in troubled areas but promises that oxygen is being supplied to the blood cells. Cinnamon is also a great dietary complement for heart attack survivors.

Arthritis Pain Reducer

In a 2008 study published in the journal, Bioorganic and Medicinal Chemistry, researchers discovered that cinnamon slowed down the breaking down of bones and ultimately reduced bone damage.

Complexion Enhancer

Due to its anti-fungal and anti-bacterial qualities as well as its antioxidant power, cinnamon is effective in treating acne and skin blemishes. Mix 1 teaspoon of powdered cinnamon with 3 tablespoons of honey, apply to the skin, and let the mixture sit for a few hours or overnight. Wash off with warm water.

Mouth Freshener

Given its fresh and fragrant aroma, cinnamon is commonly used to fight bad breath. You can either chew on small pieces of cinnamon bark or gargle cinnamon water to prepare for a hot date or cleanse the palette.

Light Bulb Diffuser

Here’s a creative, no-fuss way to bring the cinnamon scent to a room. Simply put one drop of essential oil of cinnamon on a cool light bulb. When you turn the lights on, the heat from the bulb will emanate the aroma throughout the room.

Bladder Infection

Urinary tract infections and bladder infection can be avoided with the consumption of cinnamon, which packs an anti-bacterial and anti-fungal punch. Cinnamon is also a diuretic and contributes to urinary discharge.

Digestive Aid

Cinnamon helps to break down fats during digestion. The spice contains volatile oil, which is the main player in this process. Add a bit of cinnamon to a heavy dish and you will be doing your body a favor. If the spice doesn’t complement the dish, a half an hour prior to eating, sip on tea water spiced with a few dashes of cinnamon and a teaspoon of honey. The concoction will sooth your digestive system and get it ready for what’s to come.

Insect Bite Treatment

A mixture of cinnamon and honey applied to a skin irritation will help to alleviate the pain and itching. The duo will disinfect the infected area and moisturize and heal it. No need to layer on the dangerous chemicals when you have this natural remedy!

Cold and Flu Reliever

Cinnamon is commonly used across East Asia and Europe as a warming herb for conditions involving the body to become cold. In these cases, cinnamon is combined with ginger to treat a cold or flu.

Stomach Soother

A combination of honey and cinnamon is known to help relieve stomachache. The pair – which are packed with anti-fungal and anti-bacterial properties – not only treats ulcers but also reduces gas in the stomach.

Food Preservative

If you add cinnamon to any recipe, it actually helps to prevent the spoiling of the food by delaying bacterial growth.

Yeast Infection Fighter

Cinnamon can be used to stop medication-resistant yeast infections. High blood sugar levels can lead to candida overgrowth, and cinnamon is helpful in lowering blood sugar levels. Cinnamon’s anti-fungal properties are also helpful in combating the effects of a yeast infection. So if the meds aren’t working, try adding extra cinnamon to your diet.

*Precautions: For those of you who are pregnant or lactating, refrain from using medicinal doses of cinnamon or cinnamon bark. Cinnamon tea should also be avoided by those suffering from ulcers. Essential oil of cinnamon is toxic when consumed beyond a certain amount and is best used topically or on external objects for aroma purposes. And be careful when it comes to applying cinnamon to the skin – some people are sensitive to it. Test a small section of skin prior to any treatment.

Aylin Erman currently resides in Istanbul and is creator of plant-based recipe website GlowKitchen.

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More than just a garnish.

Take these 10 herbs and you’ve got yourself 20 different ways to tackle everyday issues, from keeping mice away to treating the common cold. This list gives you reason to chew shamelessly on fresh tarragon leaves, re-establish Mojito Monday, and pass up your expensive and toxic perfume for slightly green-tinted wrists. Enjoy!

Tarragon

1. Toothache Treatment

Back in the day, Greeks used to chew on tarragon to numb their mouths from toothache. Instead of reaching for a painkiller, try easing the pain the natural way. If anything, at least your breath will be refreshed!

2. Internal Cleanser

Clean yourself from the inside out with tarragon. Tarragon consumption has been linked to increased bile production, which contributes to the elimination of toxins from the body. Tarragon is packed with tannins, bitters terpenes, flavonoids and coumarin, which are the backbone to its cleansing properties.

Mint

3. Mojito Makin’

Make a mint mojito with a kombucha base. With or without alcohol, the herb is the star of this show stopping drink.

4. Keep Mice Away

Despite our predilection for the fresh aroma of mint, mice beg to differ. They despise the smell mint so much, they will avoid all areas – even a block of cheese – where mint is scattered.

Marjoram

5. Natural Perfume

According to mythology, the goddess of love Aphrodite grew marjoram. Because of this, marjoram has been used in many a love potion. Take fresh marjoram leaves and rub them on your wrists and behind your ears. The aroma is sweet and light but with a spicy edge that makes it fitting for both males and females.

6. Bone Building

Marjoram offers some 520% of the recommended daily intake of vitamin K, making it one of the richest herbal sources of the vitamin. Vitamin K contributes to healthy bones and preventing the onset of osteoporosis.

Rosemary

7. Mosquito Deterrent

Rosemary is a great way to turn an itchy Summer evening into a bug-free one. Grow rosemary in your garden or near an area of your porch where you like to entertain guests or hang out most. Mosquitoes are averse to rosemary and will stay clear.

8. Hair Rinse

Rosemary has been associated with hair re-growth and strengthening as well as the elimination of dandruff. Boil a handful of rosemary leaves in two cups of water, let the water cool, and then rinse your hair with the rosemary-infused liquid.

Oregano

9. Common Cold Fighter

Oregano is an effective treatment for the treatment of colds and to relieve sinus pressure. Oil of oregano, which is available at most health stores, is especially effective. Place a few drops under the tongue or place 2-3 drops in a glass of water or juice before drinking. The oil drains sinuses and reduces inflammation.

10. UTI Treatment

Oregano has anti-microbial properties that can fight off E-Coli, the bacteria responsible for urinary tract infections. Oregano oil is the most potent forms of this treatment.

Thyme

11. Lung Booster

Thyme contains an oil called thymol that acts as an antiseptic and disinfectant. Add a sprig of thyme to hot water with honey and lemon for a soothing drink that prevents bronchitis and clears lung passageways with each sip.

12. Household Cleaner

Because of thyme’s disinfectant properties, the herb can be used to clean around the house in place of toxic, harsh chemical cleaners. Brew fresh thyme in water. Mix water with a light, vegetable-based soap and pour into a spray bottle. Use the liquid to clean kitchen and bathroom surfaces.

Basil

13. Fatigue Support

Basil is known to help treat adrenal fatigue. Place a few drops of basil oil on clothing to carry the effects with you all day or include some fresh basil at mealtime for a pick-me-up.

14. Acne Treatment

Because of its anti-inflammatory and anti-bacterial properties, basil is great for combating acne. Steep fresh basil leaves in hot water for 20-30 minutes. Let the water cool and use a cotton ball to apply the basil-infused liquid to acne-prone areas on your skin.

Coriander

15. Headache Healer

Coriander is regarded as a natural way to help get rid of a headache. Grind coriander leaves to release their juices and rub the paste on your forehead to relieve an aching headache. Or, sleep with a coriander leaf on your pillow.

16. Immunity Strengthener

Coriander leaves are packed with magnesium, potassium, and fiber. Eat coriander regularly and you will surely boost your overall immunity.

Parsley

17. Dark Under-Eye Circle Remover

Crushed parsley is a great remedy for ridding dark circles under the eyes. Parsley contains vitamin C, chlorophyll, and vitamin K and many other active compounds that cause it to reduce inflammation and tighten and lighten the skin.

18. Breath Freshener

Chew on parsley after dinner, especially if garlic was involved, to remove the stink and leave behind a fragrant and pleasing scent.

Saffron

19. Memory Booster

Saffron contains a compound called “crocin” that contributes to faster learning and better memory retention. This is especially helpful for those with age-related mental impairments.

20. Colorant

A little goes a long way with saffron. Whether it’s to color a grain dish red or even stain fabrics, adding saffron to the mix will ensure a dark rosy tint. This is a much better option than the overused red 20 coloring, which is derived from crushing red ants.

Aylin Erman currently resides in Istanbul and is creator of plant-based recipe website GlowKitchen.

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At the moment, I am battling the worst cold I’ve had in years. Yes, it is so bad that I have dragged myself out of bed to work, hoping that it will distract me from the constant sneezing, headache, and a nose that feels like it should be tied off. Work will save me, right?

In this case, yes! Because as fate would have it, I’ve been tasked to research homemade cold and flu remedies. Here are five of my favorites.

1. Rinse Your Sinuses

This is one of the all-time top recommendations for fixing your head during a cold. First, you need a neti pot. I was plagued by chronic sinus infections for years until I made the neti pot a daily part of my existence. (This allows you to rinse saline water through your nose.) I’ve been cold/flu/infection free for nearly two years until this current crisis of nose. But that’s not a bad run.

A note on preparation: Never use regular water, as your cells like salt much better. When you mix up your saline solution, make sure it is at room temperature. Cold water will hurt. Add just half a teaspoon of salt to water – water that is too salty will also hurt. You can add baking soda to soften it up, and some recommend five drops of Grapefruit Seed Extract for an antibiotic effect. Make sure your water is filtered, as the last thing you want to put up your nose is more bad things.

Working the Neti: Make sure you tilt your head so the water runs through your nasal passages, not up into them. If you directly pour the water up your nose, you will feel something that might be akin to water boarding. And this might make you throw down your neti pot forever and curse the day you ever read this article. Also, make sure you blow out the water after each “nostril dunking.” You want the water to run through your sinus passages, not straight up in the membranes with all the bacteria that is causing the problem.

And if you haven’t invested in a neti pot? You can even inhale or “snort” the same solution up your nose. This will hurt, but it will hydrate your sinuses passages. And finally, you can always take a steamy shower.

2. Sooth Your Cough with Ginger Tea

A steaming cup of tea will keep you hydrated and just make you feel better. And as the doctors will tell you, (this is me putting my doctor coat on between sneezes,) hot liquids relieve nasal congestion, help prevent dehydration, and can soothe the uncomfortably inflamed membranes that line your nose and throat.

This particular recipe from health expert Kim Goddard uses garlic as a broad spectrum antibiotic (and honey to mask its taste).

1 inch ginger root
½ sliced lemon, peel and all
1 clove garlic, mashed
2 cups water
One spoonful honey

Place water, ginger, lemon, and garlic in saucepan. Bring it to boil, then turn down heat and simmer gently for 20 min. Strain into mugs and add lots of honey. The tea will get stronger if you let it sit.

3. Boost Your Immune System with Cranberry Fruit Mash

This recipe will help you sooth and hasten your cold while providing a good source of vitamins C and B. It combines dark-colored fruits which are high in antioxidants. Plus, it is delicious.

1 bag cranberries (or two cans of low sugar cranberry sauce)
½ cup blueberries
½ cup raspberries
1 ½ cup of water
½ cup sugar
1 teaspoon ginger extract

Combine ingredients in a saucepan and bring it to a boil. Then reduce to a simmer for 13 minutes, careful to stir the sauce at times. Cool and refrigerate.

4. Nurture Your Nose with a Bag ‘o Peas

Remember back in the old days of the start of this article, when I mentioned that I was sick as a dog? Yes, still sick. And I just ran across a suggestion to take hot or cold compresses to your sinuses. Because I am as desperate as a snowman in July, I stumbled to my freezer and pulled out a bag of frozen peas. (Natch, USDA organic.)

And so, I gingerly balanced the bag of peas on the bridge of my nose. It hurt a bit. But then a miracle happened – two minutes later I could actually feel my sinuses clearing up. I’m now wondering if I can sleep with the peas attached to my face – do they make pea slings?

5. Ease Congestion with Hot Chicken Soup

Sure, it’s the old school remedy. But it turns out that hot chicken soup is actually a potent mucus stimulant. Yeah, gross, but when you’re sleeping in a bed filled with soggy tissues, trust me, you won’t care. You can also load up with pepper, garlic, hot curry powder, or other spices that helps to thin mucus in the mouth, throat, and lungs.

Further, studies show that hot chicken soup improves the function of cilia, the tiny hair like projections in the nasal passages that protect the body from foreign bacteria and viruses. Steaming chicken soup may also improve the motion of disease-fighting white blood cells.

Naturally, you want to keep your chicken soup organic – and here’s a fantastic recipe to do just that.

Be well!

Each week here at EcoSalon, the editors choose a post from the archives that we think you’ll love. The original article can be found here.

Image: Kanko

The post 5 Fool-proof Cold and Flu Remedies You Can Make Yourself appeared first on EcoSalon.

Not in the mood to choke down yet another gritty serving of Emergen-C? Boost your body from the inside out with powerful foods that help your immune system function optimally. Just incorporate these healthy foods into your diet to strengthen your immune system in a way your taste buds can appreciate.

Oysters

Packed with selenium, this tasty shellfish helps boost your body’s production of cytokines, a protein that’s known to ward off illnesses.

Yogurt

Yogurt that contains live cultures is rich in lactobacillus acidophilus and bifidobacterium lactis (read: good bacteria), which fight bacteria that cause diseases and raise your white blood cell count.

Green Tea

Green tea is a great source of L-theanine, an amino acid that triggers the release of germ-fighting compounds from your T-cells. (Green tea also helps to boost your metabolism.)

Oranges

One of the best sources of immunity-boosting vitamin C, oranges cause your body to produce higher levels of antibodies and white blood cells.

Crab

Like oysters, crab meat is rich in selenium, a nutrient that strengthens your immune system.

Garlic

Garlic is loaded with ajoene, allicin and thiosulfinates, compounds high in sulfur that ward off diseases and help battle infections.

Carrots

Carrots are crammed with beta carotene, a phytonutrient that increases your body’s production of T-cells and natural killer cells.

Spinach

The high amount of antioxidants found in spinach help boost your immune system.

Sweet Potatoes

Like carrots, sweet potatoes are loaded with beta carotene, which boosts your body’s T-cell and NK-cell count.

Mushrooms

Rich in compounds called beta glucans, mushrooms boost the production of NK-cells and T-cells in your body to help prevent infections.

Salmon

Salmon contains omega-3 fatty acids, which cause your body’s phagocytes to fight bacteria more effectively.

Kiwi

Like oranges, kiwis are high in vitamin C, which helps protect your body against infections.

Bell Peppers

Bell peppers are packed with vitamin C, which prompts your body to produce more interferon. This antibody covers the surface of cells and fends off viruses.

Broccoli

Broccoli is a great source of glucosinolates, phytonutrients rich in sulfur that stimulate the natural antioxidant systems in your body.

Barley

Like mushrooms, barley contains a high amount of beta glucans, known for their antioxidant and antimicrobial properties.

Like what you’re reading? Learn the best foods to boost your metabolism and the top foods to improve your brainpower.

Visit Web MD and Associated Content for more information.

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