If you have a weakened immune system, take extra precautions to avoid infection and boost your immune system:
- Do not smoke, because it will weaken your immune system.
- Keep your vaccinations up to date. Your GP will be able to advise you about this.
- Eat a healthy diet to help boost your immune system.
- Take regular exercise to help boost your immune system.
- Wash your hands regularly with soap and hot water, particularly after going to the toilet, before and after preparing food and after being in crowded places.
If you have poor circulation, avoid activities that could make it worse, such as smoking. Some lifestyle changes will also help to improve your circulation, such as taking regular exercise.
Stop smoking (if you smoke)
Smoking cigarettes can clog up your arteries and increase your blood pressure, both of which are bad for your circulation.
If you smoke, it is strongly recommended that you quit as soon as possible. The NHS Smokefree website can provide you with support and advice. Your GP will also be able to recommend and prescribe medication that can help you give up.
The Health A-Z page about Quitting smoking - treatment also provides further information and advice.
Eat a healthy diet
High fat foods can cause a build-up of fatty plaques (deposits) in your arteries, and being overweight can lead to high blood pressure.
To improve your circulation, a low-fat high-fibre diet is recommended, including plenty of fresh fruit and vegetables (at least five portions a day) and wholegrains.
It is also recommended that you eat a Mediterranean-style diet. This means you should eat more bread, fruit, vegetables and fish and less meat. Replace butter and cheese with products that are vegetable and plant-oil based, such as olive oil.
Oily fish is recommended as it contains a type of fatty acid called omega-3, which can help lower your cholesterol levels. This can help to improve your circulation. Two to four portions of oily fish a week are recommended. Good sources of omega-3 include:
- herrings
- sardines
- mackerel
- salmon
- trout
- tuna
If you are unable or unwilling to eat oily fish, your GP may recommend that you take an omega-3 food supplement. However, you should never take a food supplement without first consulting your GP. This is because some supplements, such as beta-carotene, can be harmful.
See the Live Well section about Healthy eating for more information and advice.
Weight management
If you are overweight or obese, try to lose weight and then maintain a healthy weight by using a combination of a calorie-controlled diet and regular exercise. Once you have achieved a healthy weight it will help keep your blood pressure at a normal level, which will help improve your circulation.
See the Health A-Z topic about Obesity - treatment for more information and advice. You can also use the Body Mass Index (BMI) calculator to check whether you are a healthy weight for your sex and height.
Alcohol
If you drink alcohol, don't exceed the recommended daily limits. These are:
- three to four units a day for men
- two to three units a day for women
A unit of alcohol is roughly half a pint of normal-strength beer, a small glass of wine or a single measure (25ml) of spirits. Regularly exceeding the recommended alcohol limits will raise both your blood pressure and cholesterol level, which will make your circulation worse.
Contact your GP if you are finding it difficult to moderate your drinking. Counselling services and medication can help you to reduce your alcohol intake.
See the Health A-Z page about Alcohol misuse - treatment for more information and advice.
Regular exercise
Regular exercise will lower your blood pressure and make your heart and blood circulatory system more efficient.
For most people, 30 minutes of moderate to vigorous exercise a day, at least five times a week, is recommended. However, if your overall health is poor, it may be necessary for you to exercise using a programme that is tailored specifically to your current needs and fitness level. Your GP will be able to advise you about the most suitable level of exercise for you.
Activities that you could incorporate into your exercise programme include:
- brisk walking
- hill climbing
- running
- cycling
- swimming
If you find it difficult to achieve 30 minutes of exercise a day, start at a level that you feel comfortable with. For example, you could do 5 to 10 minutes of light exercise a day before gradually increasing the duration and intensity of your activity as your fitness starts to improve.
See the Live Well section about Health and fitness for advice about how to exercise.
