6 remedies to improve circulation in tired legs

“My legs are heavy” is a much-heard lament. It is estimated that 75% of the adult European population, over the age of 35, suffers at some point from discomfort in the lower extremities, such as feeling the tired, heavy or swollen legs. Undoubtedly, women suffer from this problem in greater proportion.

A sedentary lifestyle, the lack of regular physical exercise, the obligation to remain standing for a long time, being overweight and obesity are some of the factors that can explain the reason for tired legs. Others are the hormonal changes that occur during menstruation, pregnancy and perimenopause, but also a diet that is too generous in sugars and saturated fats and the taking of certain medications.

It is in most cases a venous return problem –which can lead to the appearance of varicose veins and phlebitis– or fluid retention and edema.

Other, less common, causes are thyroid gland disorders or the presence of allergies, inflammations and infections. Cramps, swelling, heaviness in the extremities and, in general, tiredness are the most common symptoms.

The best medicinal plants against tired legs

Herbalists offer you some natural remedies based on naturopathic phytotherapy that can help you solve the problem. There are very diverse options that the expert herbalist will know how to adapt to your case.

He butcher’s broom (ruscus aculeatus) is probably the best plant to promote venous return. It acts as a capillary protector and provides a contribution of flavonoids such as citrine, which in turn favor the action of vitamin C and slow down capillary weakness. It has been shown to be very effective in preventing the appearance of varicose veins in the legs and facilitating their gradual disappearance. It is no less suitable for the treatment of hardened veins in not very serious phlebitis. By stimulating diuresis, it helps to reduce fluid retention and edema, both of which cause heaviness in the legs. cypress (Cupressus sempervirens) is another candidate. Cones or galbules are used. Herbalists recommend it to combat varicose ulcers on legs and ankles, which are more or less deep ulcers that occur inside the veins and can be very painful. You can soothe aching legs with an almond oil massage in which you have diluted a few drops of cypress essential oil. red vine (Vitis vinifera) and the witch hazel (witch hazel virginiana) of which the leaves are used, share their venotonic and astringent action, and are ideal for treating swollen legs and the feeling of heaviness. horse chestnut (Aesculus hippocastanum) stands out for its strong anti-edematous action and for its ability to increase the resistance of blood capillaries. You can make a repairing bath in warm water where you have added a decoction of horse chestnut and cypress (and if desired, red clay). Soak your legs for 15-20 minutes to relieve pain and improve circulation. You can also gently massage legs and feet with horse chestnut tincture twice a day.with apple cider vinegar you can soak some compresses and wrap your legs with them for a few minutes. Then wash them with an infusion of witch hazel and sweet clover, which promotes circulation.To prepare a herbal tea that stimulates venous return, It combines equal parts butcher’s broom, ginkgo, witch hazel, red vine and, to give it a better flavor, star anise. Separate a level tablespoon of this mixture for each cup of water. Boil for 1 to 2 minutes, let it rest for another ten and filter. They take two glasses throughout the day, in periods of one to three months.

Diet to avoid tired legs

The legs get much more tired if they have to move a body that has extra kilos. lighten your diet If that’s the case.

Besides, moderate the use or eliminate the salt shaker on your table and in your kitchen, as sodium causes you to retain water in your blood and tissues, which hinders the process of biochemical exchange of body water. This is noticeable throughout the body.

Finally, it is advisable to include certain foods that act on circulation:

Antioxidant blueberries. They contain anthocyanins, common in other forest fruits, which help nourish the veins and capillaries. They can be purchased fresh, dried, juiced, or even frozen.Garlic friend. Its action on circulation is very global. Decreases blood viscosity and increases venous elasticity, which reduces arteriosclerosis. Take one or two cloves of garlic every day or tablets of its dry extract: 900 mg/day, which is equivalent to about 6-8 garlic tablets (like a clove and a half of garlic).Lemon for the heat. A natural lemonade (water with lemon juice) refreshes the digestive system and fluidizes the circulation.Nuts and chia or sesame seeds. They are excellent sources of calcium, magnesium and high-quality fats, which have a significant anti-inflammatory effect.

If you want to reinforce the effect of food, you can complement it with these preparations:

Vitamin C. It is a very powerful antioxidant that facilitates the formation of collagen and elastin.Grape seeds. Rich in essential fatty acids and antioxidants, especially in PAC (proanthocyanins), they are used in dry powder in vascular and circulatory disorders.Magnesium. This mineral is an excellent muscle relaxant that helps the proper functioning and reconstruction of the arteries. It can bring quick relief.Coenzyme Q10. Increases physical and muscular performance due to its action on mitochondria, which manage cellular energy.

Habits to enjoy light legs

Regardless of whether you resort to a natural phytotherapy remedy or not, to try to redirect the problem or prevent it when there is still time, you should follow a series of recommendations, in many cases of simple common sense, as an essential first step:

Elevate your legs. Get used to lifting them when you are sitting, for example on the sofa. If you can, lie down once or several times a day and keep them at heart level for half an hour.Practice the inverted bicycle. Lie back, put your feet up, and pedal for a few minutes. Gravity and muscle movement stimulate circulation in the legs.Soak your feet. Do it in a bucket, in the bathtub or with a hose for five to ten minutes, with cold or fresh water, several times a day. A hydrotherapy of this type, even if it is “homemade”, relieves quickly.Shower at alternate temperatures. Sit in the shower and apply cold water (1 minute), hot water (1 minute), and so on. Finish with cold water.Make yourself a fresh poultice. Moisten a gauze cloth or cotton pad with cool water and apply to your legs. If you soak the cloth in an infusion of a tonic plant, even better. As soon as the poultice warms up, change it. And apply it damp, not wet.Stroll by the sea or the river. If you have the privilege of living near the sea or a river, take the opportunity to walk along its shore with your bare feet, immersed in the water. The massage on the soles of the feet will stimulate energy and the cold water will refresh you.

Phytotherapy formulas for heavy, sore legs and varicose veins

by José María Teixé

In these cases, it is very useful external use creams made mainly with mint essential oil (Mentha x piperita), with a very cold effect and immediately relieves heavy legs, and cypress essential oil (Cupressus sempervirens), which gradually improves venous tone, thus relieving pain.

For the same purpose of promote the venous system You can also prepare a phytotherapeutic herbal tea that combines the crushed fruits of the horse chestnut (Aesculus hippocastanum) with crushed leaveswitch hazelwitch hazel)crushed root of butcher’s broom (ruscus aculeatus)and chopped leavesginkgo (ginhgo biloba).

Take a level tablespoon of this mixture and let it boil for half a minute in a glass of water. Let it rest for ten minutesit sneaks and is taken with a little honey or lemon (to correct its slightly bitter taste).

During the months when the heat is strong, you can take two to three glasses a day of this preparation.