How to increase blood circulation

Having poor blood flow and circulation may lead to suffering from many health problems such as:
Heart disease, high blood pressure, diabetes, mental and memory, muscle loss, sexual problems, etc.
 
All because your blood carries oxygen and nutrients to every organ and cell in your body.
 
The typical causes of reduced blood flow are smoking, obesity, lack of exercise, stress, lack of crucial nutrients.
 
All causes are fixable and under your control. There are a lot of natural ways you can improve reduced blood flow.
 
1-Stop smoking
Smoking increases cholesterol hardens the arteries and causes blood vessels to constrict. 
If you smoke, make a decision and commit to smoking once and for all.
 
Cardiovascular exercise like jogging, running, swimming or biking are a great way to increase blood flow.
 
Also, brisk walking can be done by anyone, so you have no excuse not to get outside and take 20-30 minutes walk daily.
 
The more muscle you have, the better your blood, the bigger your arteries, the more flexible your blood vessels.
 
3-Diet
Cut or reduce animal protein fat and sugar intake because of high insulin levels.
 
You should also include whole grains, fruits, vegetables, legumes, fish, and nuts. Drink a lot of water to increase your blood flow and volume.
 
You should also cut all caffeine beverages. Caffeine constricts your blood vessels. It also increases the stress hormone, cortisol.
 
4-Stress management
You should learn to manage stress. Is because when you are under heavy emotional stress.
 
Your adrenal glands secret lots of different hormones which end up causing constriction of the blood vessels, arteries causing anxiety and panic attacks.
 
5-Vitamins and minerals
One of the essential minerals is magnesium. It is needed by the heart muscle and helps the vascular system. Magnesium also requires calcium for proper absorption.
 
Make sure you are taking calcium as well. Also, you need to take vitamin C, D, E, K2 utilized together.