While the temperatures are dropping, you may be shivering even in heavy layers of clothing. If you can't remember what it felt like to have warm hands and feet, read on to learn 5 natural ways to boost your circulation and be warm from the inside out!
Cold hands and feet occur when blood vessels constrict or become obstructed, causing extremities to change in color from pink to purple, blue, or white. The source can be anything from exposure to extreme cold, poor circulation due to heart disease, frostbite, stress, side effects of medications, and prolonged work with vibrating equipment such as jackhammers. Cold extremities are more common in women than men.
Chinese medicine considers coldness in the body to be due to a diminished flow of the body's yang (or fire energy) or as the result of insufficient blood. But diet and lifestyle changes along with exercise can help relieve the symptoms. Here are some of my favorite recommendations:
1. Spice therapy fires up vitality
When you eat spicy food, your body may react by increasing in body temperature, becoming red in the face, and perspiring—all signs that your blood vessels are dilated and your blood flow is sped up. Many spices have been clinically found to prevent blood clots and improve circulation, particularly cayenne, turmeric, garlic, and onions. Ginkgo, turmeric, cinnamon, and ginger improve circulation in the fingers and toes. Other warming spices include black pepper, fennel, anise, and cardamom. Use these spices liberally in your cooking and teas to boost circulation.
I also recommend to my patients our Chinese herbal formulation called Dragon Male, which supports healthy circulation and warms the yang energy of the body. To learn more about this warming herbal blend, click here.
2. Warming bedtime tea for soothing sleep
Steep 1 tablespoon each of cinnamon and clove in 1 cup of hot water. Drink a cup of this tea in the evening to warm your insides, which encourages a good night's sleep. Wear socks and gloves to bed to maintain warmth in your extremities.
3. Take a steamy, spicy bath
Simply boil 1 tablespoon each of these spices in a large pot for 15 minutes: crushed black pepper, cayenne pepper, ginger, cinnamon, rosemary, oregano, sage, and cumin. Pour this mixture into your bath through a strainer and fill the rest of the tub with hot water. Not only will you be warmed by the spices, but you'll also smell delicious. This bath is best taken before bedtime.
4. Eat warming food
Eat plenty of omega-3 rich foods such as mackerel, herring, salmon, and anchovies. Also, incorporate blood-building meats such as lamb, beef, and wild game into your diet. Iron-rich foods can help warm up those cold hands; try spinach, broccoli, dried plums, oats, quinoa, sunflower and sesame seeds, walnuts, yams, squash, kale, onions, leeks, chives, garlic, scallions, and parsley. Raw foods and icy cold foods and beverages should not be on the menu during these cold months. Drink only warm or hot water.
Caffeine constricts blood vessels and can cause cold hands and feet, so it is best to avoid coffee. Avoid alcohol, because although it may temporarily be warming, it actually lowers body temperature. Cut out smoking, as it impairs circulation.
5. Exercise to activate the flow of energy
Regular physical activity is essential to promote smooth flow of energy in your body, prevent blockages, and stimulate healthy circulation.
Try this qigong warm up exercise:
1. Stand with your feet shoulder width apart, spine straight, and head tilted slightly forward.
2. Make your right hand into a loose fist and begin tapping your lower abdomen rhythmically. Continue tapping to the middle and upper abdomen, then chest. Move to under the armpit of the opposite arm, then the inner part of the arm and down to the palm. Then tap the outer part of the arm back up to the shoulder. Tap the shoulder muscle seven times. Repeat this same movement with the other hand.
3. Now using both hands in loose fists, begin tapping the lower back on both sides. Move the tapping down the back of the legs to the outside of the ankles. Start tapping on the inside of the ankles, working your way up the inside leg and thighs.
4. Finally, return to a standing position, again tapping your lower abdomen. End by placing your palms on your lower abdomen, left hand on top of the right. Make clockwise circles, rubbing the lower abdomen 36 times.
Practice this warm up for 15 minutes-or more-everyday to heat you up from head to toe.
I hope this article finds you glowing with warmth! I invite you to visit often and share your own personal health and longevity tips with me.
May you live long, live strong, and live happy!
-Dr. Mao
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