Improve blood Circulation: Boost your cardiovascular health

Proven ways to improve poor circulation

From the beginning of your life to the very end, your blood never stops traversing about 60,000 miles (100,000 km) of blood vessels, carrying nutrients and oxygen to every corner of your body, from your heart and brain to your muscles and skin. Led by your pumping heart, these roadways make up your circulatory system, which vitally affects your entire well-being. Your body is constantly circulating fluids throughout your body, most importantly blood. In fact, about 5 quarts of blood is pumped through your body’s blood vessels every minute, thanks to your heart. As your blood circulates throughout your body, it delivers oxygen and nutrients to the body’s cells and helps get rid of excess waste products in your system. When our circulation is poor, it slows or blocks the blood flow, and the cells in your body can't get what they need. You start to experience mild symptoms at first, which can escalate dangerously.

Most people are unknowingly engaging in habits that cause poor circulation, but fortunately it's quite easy to implement better habits that will increase your blood flow and help you lead a happier, healthier life.

Signs and symptoms

Signs of poor circulation typically occur in the arms and legs. They include throbbing, stinging, numbness, tingling, cramps, pain, and swelling.

Additionally, your hands or feet may feel cold, if you're light-skinned your legs might get a blue tinge, and you could experience dry skin, thinning hair, and brittle nails.

Poor circulation today can lead to severe venous disorders in the future, such as

• varicose veins,
• spider veins,
• leg ulcers
• skin discoloration.

How to improve blood circulation?

In terms of volume, 7% of human body weight comes from the blood that runs through your veins. On an average, an adult human body would have 4.5 to 5.5 litres of blood.

This red fluid is really magical in many ways and carries out several critical functions. These include - carrying oxygen to various parts of the body, helping regulate body temperature and fighting infection and disease. 

If a person wants to improve their circulation, there are some obvious places to start. These include:

• stopping smoking tobacco products
• reducing intake of saturated fats
• trying not to sit still for long periods.

In addition, trying one or more of the following may help improve circulation:

Manage your cholesterol

For smooth circulation, you need healthy veins and arteries, but if your cholesterol levels are too high or too low, the vessels can become injured and blocked. 

Control your blood pressure

A high blood pressure can cause arteriosclerosis, a condition that hardens your arteries and can limit blood flow.

Stay hydrated

Blood is about half water, so you need to stay hydrated to keep it moving. Aim for eight glasses a day.

Stay away from tobacco

Nicotine harms the walls of your arteries and thickens your blood so much that it can’t get through and may well clot.

Reduce intake of saturated fats

Saturated fats can largely be found in red meat, chicken, cheese, and other animal sources.

Root to Root
Add some more garlic, onions and ginger in your grocery list- not only do they stimulate the health of your circulatory system but also have anti-inflammatory and antimicrobial properties that will help keep your digestion process in place. They also contain organosulfur compounds that help the body to fight infection and flush out the toxins.

Don’t sit for long periods

Sitting for hours at a time has repeatedly been shown to harm your circulation and muscles, and even shorten your life span. Consider getting a standing desk or taking regular breaks to get on your feet and work the valves in your leg veins.

Uncross your legs

The common position cuts off circulation to the legs, making it more difficult for blood to get to your leg tissue. Make a habit of sitting with your legs uncrossed or slightly elevated.

Maintain a healthy weight

Maintaining a healthy weight helps promote good circulation and keeps arteries clear.

Walking

In addition to some healthy exercise and stress relief, walking contracts and relaxes the muscles, squeezing the large veins in the legs, thereby promoting circulation in those more stagnant areas of flow.

Manage your stress

When the body experiences stress, blood vessels constrict, so learning to manage your stress is a vital way to improve your circulation.

Cardiovascular exercise

Activities like jogging, cycling, and swimming get your blood pumping, make your heart stronger, lower your blood pressure, and improve circulation. Heart-pumping exercise improves the body’s ability to take in and use oxygen, and also improves the capacity of blood vessels to dilate, which helps them work more efficiently.

 Practice yoga

A low-impact alternative to cardio is yoga, as the bending, stretching, and twisting help to bring oxygen to your cells and send blood to your organs. Downward-facing dog alone is a great exercise, as it puts the hips and heart above the head, allowing gravity to increase blood flow towards the head.

Put your legs up the wall

When your ankles or feet swell, try the legs-up-the-wall yoga pose, or vipirita karni. Lie on the floor and scoot your bum to the wall with your legs up.

Get low

Squats are a great way to get your blood pumping through the major muscles of your body.

Get a massage

Not only can a massage help with stress, but it also helps improve circulation. When the muscles are manipulated properly, they release lactic acid while improving the circulation of lymph fluid, which helps relieve tension and muscle discomfort.

Compression socks

Compression socks or stockings slightly squeeze the legs so your blood doesn’t hang around too long. Ask your doctor which length and amount of pressure are best for you.

Drinking tea

The antioxidants in tea promote cardiovascular health, and the heat can provide a temporary circulation boost by opening up your arteries and veins a little wider.

Indulge in a hot bath

The same concept applies here! It’s a temporary fix, but a bath is a great way to kick-start your circulation and widen those arteries and veins a little more.

Get those omega-3s

The omega-3 fatty acids found in fatty fish like salmon, tuna, mackerel, and sardines promote cardiovascular health and improve circulation. Vegetarians and vegans can get supplements!

Get enough iron

Iron is an essential mineral for the circulatory system as it is required to make haemoglobin, one of the major components of red blood cells, which is needed to carry oxygen. Eating iron-rich foods or taking an iron supplement can improve your circulation.

Eat more plants and less meat

It'll help keep your weight in a healthy range and your arteries clear.

Spice things up

Cayenne pepper has a compound called capsaicin, which can help your arteries work well and can help relax the muscles in your blood vessels so blood can flow easily.

Nitrate-rich foods

Found in foods like beets, garlic, pomegranate, and spinach, nitrate helps enlarge your blood vessels and create more room for blood to move through.

Brush your body

Take a body brush with stiff, flat bristles and stroke on your dry skin, from head to toe, using long motions on your legs and arms. Try to make a habit of it right before you shower.

See a doctor

A doctor can help diagnose what might be the problem and suggest treatment for any underlying conditions.

Summary

·         Poor circulation symptoms can range from vague feelings of fatigue to more extreme symptoms such as pain in the legs, irregular heartbeat, or chest pain.

·         Circulation issues can lead to some serious complications if left untreated.

·         There are also many natural options for improving circulation, including: taking vitamins and supplements for heart health; eating a healthier diet; and exercising and making other healthy lifestyle changes to boost your cardiovascular health.