Have you ever sat cross-legged for so long that one or both of your feet “fell asleep?” Leg cramps, tingling, and numbness are all symptoms of poor blood circulation, and those with diabetes are particularly susceptible. Ironically, diabetics often have the most difficult time detecting the signs of poor blood circulation due to neuropathy. When your circulatory system isn’t working properly, blood flow is restricted and you aren’t getting the nutrients your body needs to operate in a healthy manner.

Luckily, there are a few tools and techniques you can use to keep your circulatory system functioning at its best. Here are eight tips to improve blood circulation.

1. Take a warm bath

Taking a warm bath and drinking hot tea causes your arteries and veins to expand, giving more space for blood to flow.

1. Stay hydrated

Dehydration can cause muscle cramps, which is your body’s way of saying blood isn’t flowing as freely as it should.

1. Wear non-binding socks

Diabetic socks stretch further than a regular sock with a non-binding top, promoting blood circulation and keeping you comfortable.

1. Ask for a massage

Grab a partner and settle in for a relaxing massage. It not only feels great, it also stimulates blood circulation through the calming of your muscles and joints.

1. Prop your feet up

Elevating your legs improves circulation by sending blood back up towards your heart. It also reduces the chance of varicose veins.

1. Exercise regularly

Walk at least 30 minutes per day and include strength training in your exercise routine to improve blood circulation.

1. Avoid processed foods

Most food from a box or bag is a big fat “No!” Eat fruits, vegetables, whole grains, lean proteins, and healthy fats to keep your circulatory system functioning properly.

1. Quit smoking

In addition to the damage it does to your lungs, smoking also causes your blood to become sticky. Research has shown that circulation can improve within several months after quitting.