Healthy blood circulation is essential for delivering oxygen and nutrients throughout the body, removing waste, regulating body temperature, and supporting overall energy and vitality. When circulation becomes sluggish, it can affect everything from cognitive function and physical performance to heart health and skin appearance.
The good news? There are many natural, science-backed ways to support healthy circulation—and they don’t require major lifestyle overhauls. In this article, we explore 10 effective strategies, with a special focus on Nattokinase, a powerful enzyme from Japan known for its circulatory benefits. If you're too busy for a new routine, stuck in an office all day or just ready for some small changes - start your heart health journey here with Crane Wellness.
1. Take Nattokinase Daily
But first.. What is Nattokinase? It's an enzyme extracted from natto, a traditional Japanese food made from fermented soybeans that is becoming more popular by the day. This enzyme has been widely studied for its fibrinolytic activity—meaning it helps break down fibrin, a protein involved in blood clot formation. By reducing fibrin buildup, Nattokinase supports smoother blood flow and improved vascular function.
Research published in the journal Atherosclerosis (2008) showed that nattokinase supplementation significantly reduced blood pressure and plasma fibrinogen levels over an 8-week period. Another study in Scientific Reports (2015) found it improved blood circulation and vessel flexibility.
Crane Wellness’ Nattokinase Blend 6,000 FU (fibrinolytic units) per serving and is enhanced with additional heart-healthy ingredients like GABA, garlic extract, and Okinawa Moromi vinegar, further supporting blood vessel health, relaxation, and circulation. You can read more about the benefits of Nattokinase by searching our website or starting with a blog.
2. Eat Foods Rich in Nitric Oxide Precursors
Nitric oxide (NO) is a molecule that helps relax and widen blood vessels, improving blood flow. Certain foods naturally boost nitric oxide production:
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Leafy greens (like spinach and arugula)
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Beets and beet juice
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Citrus fruits (like grapefruit)
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Pomegranate
A study in Hypertension (2008) found that dietary nitrates from vegetables improved blood pressure and endothelial function within hours.
3. Move Regularly—Even in Small Doses
Physical activity increases heart rate and encourages blood flow. You don’t need to run marathons to benefit—short, consistent movement throughout the day makes a big difference, especially if you're sitting at a desk all day. Try breaking up the day with small movements.
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Walk during lunch breaks (bonus tip: bring a friend and catch up + get some vitamin D when the sun is out!)
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Take the stairs instead of the elevator or park farther away from the door
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Set a timer to stretch for 3–5 minutes every hour (try Radio Taiso)
- Under the desk treadmills, foot steppers, stability yoga balls
The American Heart Association recommends 150 minutes of moderate activity per week—but even 5 minutes of walking per hour helps break up sedentary time and improves circulation.
4. Stay Hydrated
Dehydration can cause blood to thicken, making it harder to circulate efficiently. Aim for 8–10 cups of water daily, and more if you live in a hot climate or are physically active.
Add electrolytes or trace minerals to your water for extra benefit, especially during warm weather or long workdays. Keep a box of Electrolyte Hydration sachets in your desk and add to a 16oz bottle of water and you're back on track for the day!
5. Add Anti-Inflammatory Foods to Your Diet
Chronic inflammation contributes to arterial stiffness and poor blood flow. Incorporate anti-inflammatory, circulation-boosting foods into your daily routine:
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Fatty fish (salmon, sardines)
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Turmeric and ginger
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Dark chocolate (70%+)
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Green tea and Matcha
- Nuts and Seeds
A 2017 meta-analysis in the Journal of Nutrition linked high flavonoid intake (from foods like berries, tea, and cocoa) with better endothelial function and lower cardiovascular risk.
6. Avoid Prolonged Sitting
Sitting for extended periods—especially at a desk—slows circulation in the lower body. This can lead to swelling, discomfort, and even increase risk of deep vein thrombosis (DVT).
Counteract this by:
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Standing up every 30–60 minutes
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Doing calf raises or ankle circles at your desk
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Using a standing desk or taking walking calls
Small adjustments like these help keep your blood moving, energy flowing and also help increase productivity and reducing afternoon fatigue.
7. Try Dry Brushing or Contrast Showers
Dry brushing stimulates the lymphatic system and encourages circulation through mechanical stimulation of the skin. Similarly, alternating between hot and cold water in the shower (known as contrast hydrotherapy) can cause blood vessels to constrict and dilate, naturally enhancing blood flow. Many people also report that a burst of cold water in the shower gives them more energy and increases alertness, its become popular amongst CEOs and entrepreneurs alike.
While more studies are needed on dry brushing, contrast hydrotherapy has shown promise in improving circulation and reducing fatigue in clinical settings.
8. Practice Deep Breathing or Meditation
Stress constricts blood vessels and elevates blood pressure, impairing circulation. Mindful breathing practices and meditation activate the parasympathetic nervous system, helping your body relax and restore natural circulation patterns.
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Box breathing (4 seconds in, 4 hold, 4 out, 4 hold)
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Guided meditation apps
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5-minute mindfulness breaks during the day
Even brief daily practice can lower cortisol and support cardiovascular health.
9. Elevate Your Legs Periodically
Elevating your legs encourages venous return—the flow of blood back to the heart. It’s especially helpful if you experience swelling, heavy legs, or sit or stand for long periods.
Spend 10–15 minutes a day with your legs elevated above heart level, either by lying down with legs on a cushion or doing "legs up the wall" yoga pose. This helps reduce pooling and supports lymphatic drainage.
10. Get Quality Sleep
Sleep is when your body restores and repairs itself. Poor sleep is associated with increased inflammation, blood pressure, and impaired circulation. Aim for 7–9 hours per night.
To improve sleep:
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Stick to a regular bedtime, set an alarm 30mins before to remind you to wind down
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Limit blue light before bed - stop the scroll!
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Try calming supplements like magnesium or L-theanine
Crane Wellness’ Sleep Well Blend is formulated to support relaxation with GABA, glycine, and L-theanine—ingredients shown in studies to enhance sleep quality and reduce nighttime stress.
Final Thoughts
Supporting circulation is essential for everything from cardiovascular function and energy to glowing skin and cognitive health. Whether you're managing stress, sitting at a desk all day, or just looking to feel more energized, these 10 strategies are accessible, effective, and grounded in science.
The foundation of your circulation-boosting routine should include daily use of Nattokinase Blend, a traditional Japanese solution with clinically studied cardiovascular and circulatory benefits.
Pair it with smart lifestyle habits—nutrient-rich foods, simple movement, hydration, and mindful breathing—and you’ll build a powerful, sustainable strategy to keep your blood flowing and your body thriving.
