15% off €40

Code:SAVE15
Buy 1 Get 1 Half PriceSummer ShopOffersOffers HubBuy One Get One 1/2 PriceOnline only 25% off or moreSave up to 1/2 priceOutletBuy 1 Get 1 FreeUp to 60% off Hot DealsBetter than 1/2 priceBuy 2 for €23 Mix & Match3 for 2 Mix & MatchShort Dated1/2 PriceVitamins & SupplementsVitamins & Supplements HubJoints, Aches & PainsGut HealthImmunityEnergyChildren's HealthHealthy HeartWeight ManagementExercise & RecoveryLow Mood & DepressionStress & AnxietyVitamins & Supplements Shop AllCBDCollagen & SilicaHair, Skin & NailsShop all Hair, Skin & NailsHair GrowthFunctional MushroomsVitaminsShop all VitaminsMultivitaminsVitamin AVitamin BVitamin CVitamin DVitamin EVitamin KVitamin DrinksMineralsShop all MineralsMagnesiumIronZincCalciumSeleniumChromiumSupplementsShop all SupplementsFibre SupplementsAcidophilus & Friendly BacteriaPeppermint OilGrapeseed ExtractLecithinCollagen & SilicaOmega & Fish OilsPlant Sourced SupplementsSuperfood SupplementsArnicaApple CiderRaspberry KetonesAloe VeraChondroitin & MSMCo Enzyme Q10Evening Primrose OilGarlicGlucosamineGlucomannanSeaweed, Kelps and AquaceuticalsDigestive EnzymesSaw palmettoCharcoalWomen's HealthShop all Women's HealthMenopauseMenstrual SupportUrinary Tract HealthPregnancy & ConceptionMen's HealthShop all Men's HealthProstate HealthChildren's HealthConditionShop all ConditionCholesterolAllergy & Hay Fever CareAnxiety SupportBone & Muscle HealthMuscle Support & Joint PainBrain & Memory SupportWomen's HealthMen's HealthChildren's HealthCold & Immune SupportFatigueDigestive HealthHair, Skin & NailsHeart & CirculationLiver CareMood SupportSexual HealthSleep & RelaxationStress ReliefVisionHerbal & Licensed RemediesShop all Herbal & Licensed RemediesValerianRescue RemedyAshwagandhaMilk ThistleGinseng & GuaranaHomeopathic & Flower RemediesShop all Homeopathic & Flower RemediesRescue RemedyFlower RemediesVegan Vitamins & SupplementsBuy One Get One 1/2 PriceOnline only 25% off or moreSave up to 1/2 priceHolland & BarrettVitabioticsSolgarNew NordicBetterYouBioglanNatures AidPE NutritionGrass & Co.H&B ExpertDairy FreeGluten FreeSesame Seed FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeKiwi FreeLupin FreeNew inFood & DrinkFood & Drink HubImmunityExercise & RecoveryGut HealthEnergyJoints, Aches & PainsDental HealthWeight ManagementFood & Drink Shop AllVegan FoodDried Fruit, Nuts & SeedsShop all Dried Fruit, Nuts & SeedsDried FruitNutsSeedsMixesHoney, Jams & SpreadsShop all Honey, Jams & SpreadsManuka HoneyHoneyJams & ChutneysNut ButtersSpreadsPateSuperfoodsShop all SuperfoodsSuperfood PowdersMoringa PowderSpirulinaGoji BerriesBaobabChia SeedsDrinks & JuicesShop all Drinks & JuicesKombuchaNatural Energy DrinksJuicesSoft DrinksWaterAlcohol Free DrinksTeas, Coffee & Hot BeveragesShop all Teas, Coffee & Hot BeveragesCoffee & Coffee SubstituteMushroom DrinksTeaSuperfood TeaMatcha & Green TeaSleep & Relaxation TeaSnacksShop all SnacksProtein BarsLow Calorie SnacksChocolate, Cakes & BiscuitsSavoury SnacksSweet SnacksSnack BarsCrisps & ChipsFlapjacksPopcornFood CupboardShop all Food CupboardCondiments & SaucesApple Cider VinegarSuperfoodsBreakfast CerealsHoney, Jams & SpreadsTinned FoodsRice, Pasta, Pulses & GrainsBreakfast CerealsShop all Breakfast CerealsCereals, Bran & FlakesGranolaMuesliOats & PorridgeBreakfast BarsCookingShop all CookingCooking IngredientsApple Cider VinegarCondiments & SaucesSoya & Meat AlternativeSoup & Ready MealsRice, Pasta, Pulses & GrainsHerbs, Spices & SeasoningGravy & StockHome BakingShop all Home BakingBaking MixesBreadFlourSweeteners & Sugar AlternativesEgg SubstitutesDairy AlternativesShop all Dairy AlternativesOat, Rice & Hemp DrinksSoya DrinksNut DrinksCoconut DrinksNutritionally Complete FoodBuy One Get One 1/2 PriceSave up to 1/2 priceOnline only 25% off or moreHolland & BarrettNaturyaGrenadePukkaHeath & HeatherHuelMeridianTwiningsNakdOptimum NutritionGluten FreeDairy FreeWheat FreeEgg FreeMilk FreeSugar FreeSoya FreeCelery FreeFish FreeMustard FreeNew inSports NutritionSports Nutrition HubExercise & RecoveryEnergyWeight ManagementSports Nutrition Shop AllProteinShop all ProteinClear ProteinProtein VeganMeal ReplacementsWhey ProteinMass GainersDiet ProteinCaseinSports SupplementsShop all Sports SupplementsTestosteroneSports CollagenBars, Drinks & SnacksShop all Bars, Drinks & SnacksEnergy BarsProtein BarsProtein ShakesProtein SnacksNutritionally Complete FoodMeal Replacement ShakesPre Workout & EnergyShop all Pre Workout & EnergyPre WorkoutAmino Energy DrinksAmino Energy PowdersIntra WorkoutKetoPost WorkoutAmino AcidsShop all Amino AcidsBCAAL-LysineGlutamineArginineCreatineShop all CreatineCreatine PowderRehydrationShop all RehydrationElectrolytesEnergy GelsVegan Sports NutritionShop all Vegan Sports NutritionVegan ProteinVegan Protein BarsVegan Pre Workout & EnergyVegan Amino AcidsVegan CreatineSports AccessoriesShop all Sports AccessoriesBottles & ShakersFitness GoalShop all Fitness GoalRecoveryMuscle & StrengthLean MuscleEnergy & EnduranceDiet & Weight LossKetoSave up to 1/2 priceBuy One Get One 1/2 PriceOnline only 25% off or morePE NutritionOptimum NutritionGrenadeUSNPhDApplied NutritionHuelFoodspringSiSYfoodGluten FreeDairy FreeSugar FreeSoya FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeKiwi FreeNew inBeautyBeauty HubSkin Health - by skin concernDental HealthWomen's Health - Cycles & MenstruationSexual HealthWomen's Health - PregnancyChildren's HealthExercise & RecoveryJoints, Aches & PainsHealthy HeartImmunityNatural Beauty Shop AllAromatherapy & HomeShop all Aromatherapy & HomePure Essential OilsBlended Essential OilsBase & Carrier OilsHolisticSkincareShop all SkincarePremium SkincareFace CareBody CareSun CareTanning & BronzingEye CareLip CareFoot CareHand & Nail CareCBD BeautyHair Skin & NailsShop all Hair Skin & NailsNail ConditionsSkin ConditionsCollagenWashing & BathingShop all Washing & BathingShampoo & ConditionerBathing AccessoriesShower Gel & Body WashDeodorantDentalHand WashSoapBath Soak & OilBody ScrubBath Bombs & SaltsFeminine CareIncontinence SupportHair CareShop all Hair CareShampoo & ConditionerHair ColouringHair MasksHair Oil & SerumHair Spray, Gel & MousseHair AccessoriesMother & BabyShop all Mother & BabyBaby Skincare & ToiletriesMakeupElectrical WellnessSexual WellnessBuy One Get One 1/2 PriceOnline only 25% off or moreSave up to 1/2 priceDr OrganicFaith in NatureWeledaTisserandNaturtintMiaromaQ+AEthiqueTrilogyChilds FarmAlcohol FreePalm Oil FreeParfum FreeParaben FreeSLS FreeMicroplastics FreeCelery FreeCereal FreeCrustaceans FreeDairy FreeNew inWeight ManagementWeight Management HubExercise & RecoveryWeight ManagementEnergyHealthy HeartWeight Management Shop AllSlimming TabletsFat Burners, Binders & Appetite SuppressantsShop all Fat Burners, Binders & Appetite SuppressantsFat BurnersFat BindersAppetite SuppressantsShakes & Weight Management ShotsShop all Shakes & Weight Management ShotsMeal Replacement ShakesWeight Management ShotsDiet Food & DrinkShop all Diet Food & DrinkDiet FoodLow Calorie SnacksSlimming TeaExercise SupportBuy One Get One 1/2 PriceSave up to 1/2 priceOnline only 25% off or moreGrenadeOptimum NutritionHolland & BarrettPhDPulsinEat WaterUSNNatures AidSlimExpertApplied NutritionSugar FreeGluten FreeDairy FreeWheat FreeNew inHealth & WellnessShop all Health & WellnessGut HealthSkin Health - by skin concernEnergyWomen's Health - Hormonal HealthJoints, Aches & PainsWomen's Health - Menopause & PerimenopauseExercise & RecoveryImmunitySleep & RelaxationChildren's HealthJoints Bones & MusclesGut HealthShop all Gut HealthGut Health FoodGut Health SkincareHair Skin & NailsShop all Hair Skin & NailsNail ConditionsSkin ConditionsCollagenStress AnxietyShop all Stress AnxietyEnergy SupportSleep & RelaxationShop all Sleep & RelaxationRelaxationFood & DietShop all Food & DietKeto FoodMenopauseBuy One Get One 1/2 PriceOnline only 25% off or moreSave up to 1/2 priceHolland & BarrettNaturtintDr OrganicVitabioticsWeledaSolgarNew NordicEthiqueWildNatures AidDairy FreeGluten FreeSugar FreeAlcohol FreeWheat FreeSesame Seed FreeSoya FreeCelery FreeCereal FreeCrustaceans FreeNew inShop for your WellnessJoints, Bones & MusclesWomen's HealthMenopauseSkincareGut HealthHair, Skin & NailsImmunitySleep & RelaxationFood & DietChildren's HealthStress ReliefHealthy HeartEnergyLow Mood & DepressionEye HealthSexual HealthLearn about WellnessJoints, Bones & MusclesWomen's HealthPeriod & Cycle HealthMenopauseImmunityGut HealthFood & DietSports & FitnessSleep & RelaxationHair Skin & NailsArticlesAll articlesHealthFood & nutritionGut healthImmunityJoints, bones & musclesWomen's healthWellnessHair & skinMental wellbeingSeasonalSleep & relaxationSports nutritionRecipesAll recipesGluten freeLow sugarVeganDairy freePodcast

Explore related topics

How to improve circulation in your feet

woman with feet up to improve circulation

If you constantly have chilly or swollen feet, it could be an issue with your circulation.

In most cases, this is nothing to worry about and easy to fix with a few simple lifestyle changes. Wondering exactly what those are and why it’s critical to have good circulation? Here’s our short guide to feet circulation.

Why is it important to have good circulation in your feet?

Circulation is the general word for how blood is pumped around your body by the heart. Blood moves oxygen from the lungs around the rest of the body and it is used to help remove carbon dioxide and other harmful waste products. Blood circulation is also the main way hormones and things like our immune cells are transported to exactly where they’re needed in the body1,2.

As our feet are the furthest points away from our hearts, it takes longer for the blood to reach them. If your blood is circulating slower than it should be, it can lead to a lack of oxygen and other substances reaching your feet. This can have a negative impact on your body’s health over time, plus it may lead to more serious conditions.

In general, the most common symptoms of poor circulation in the feet include:

  • Coldness or numbness
  • Cramping after exercise
  • Swelling or general achiness
  • A tingling sensation
  • Slower nail and hair growth

How to improve circulation in your feet

If you think you suffer from poor circulation, there are a few things you can do to help improve it. These include:3

  1. Regularly exercising

As well as getting the recommended 150 minutes of exercise every week (whether that’s from walking, running, team sports or going to the gym), it’s also important to move your feet when you’re inactive. If you’re lying in bed, lazing on the sofa or sat at a desk and your feet start to feel a little numb, wiggle your toes and flex your ankles up and down to get the blood moving again.

  1. Eating healthy food

Having high cholesterol can have a direct impact on your heart and circulation which is why you need to make sure you eat a healthy diet packed with fresh fruit and veg. Avoid fatty foods to keep your cholesterol levels within the normal range. Sugar should also be consumed in low amounts, especially if you’re diabetic as having diabetes can make you more prone to circulation issues.

3. Eliminating stress

3. Eliminating stress

Being stressed can increase your blood pressure which in turn has an impact on the health of your heart and its ability to circulate blood around the body.

Try to avoid stressful activities and practice things such as meditation or yoga to keep you calm.

  1. Quitting smoking

If you’re currently a smoker, cutting out cigarettes may improve your circulation. That’s because smoking is thought to damage your blood vessels, causing blockages and reducing the elasticity of the vessels’ walls. These factors can make it much more difficult for your heart to pump blood around your body.

  1. Propping up your feet

If your feet are prone to swelling, try elevating them with a pillow when you’re in bed or relaxing on the sofa. Ideally, your feet should be above your heart to aid in boosting circulation.

  1. Wearing compression socks

Frequent swelling in the feet and legs can be brought down by wearing special compression socks. As well as reducing inflammation, they may also improve circulation and help prevent blood clotting or varicose veins.

  1. Taking a supplement

There are numerous supplements which may support your heart health. Omega 3 is a great option as it has anti-inflammatory effects which may help reduce damage to your blood vessels4. Coenzyme Q10 is another popular pick which is thought to support heart function and aid with blood sugar regulation5.

It’s important that you seek medical assistance if you persistently have poor circulation in your feet as it may be a sign of a more serious condition. Before taking any form of supplement, have a chat with one of our nutrition experts or your GP to make sure they’re right for your needs.

Last updated: 29 April 2020

Explore related topics

Related Articles

  • Visa
  • MasterCard
  • AmericanExpress
  • PayPal
  • Facebook
  • Twitter
Copyright © Holland & Barrett Limited, 2024. All rights reserved. hollandandbarrett.ie is a trading name of Holland & Barrett Limited. Registered office: 45 Henry Street, Dublin, Dublin 1, D01 E9X8. Registered in Ireland: Company no. 79819. Registered VAT no. 4682002U.