Although blood circulation is largely an automatic process, there are ways to improve it. For example, increasing your physical activity, maintaining a healthy weight, eating fatty fish, etc.As it circulates through the body, oxygen-rich blood is carried to the brain and other tissues, removing waste. It also returns oxygen-deficient blood from the brain and body to the lungs to be reoxygenated.This article presents several research-based methods for improving circulation.
How to improve circulation?
For those interested in improving their circulation, here are some initial steps to take. These include:
- Avoiding exposure
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- to cigarette smoke
- Reducing your intake of saturated fats
- Avoiding prolonged sitting
Other ways to improve circulation.
Maintaining a healthy weight promotes good circulation. Excess weight can impair circulation.
While everyone needs some fat to stay healthy, excess fat can lead to fat accumulation in the arteries. Visceral fat, which surrounds internal organs, can prevent the body from properly using insulin, leading to arterial damage.
Increase Physical Activity
Regular cardiovascular exercise, such as jogging, promotes a healthy circulatory system and improves circulation.
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Regular cardiovascular exercise is associated with improved cardiovascular performance and lower blood pressure. This is because this type of exercise improves the body’s ability to absorb and use oxygen. It also improves the ability of blood vessels to dilate, which helps them work more efficiently, allowing muscles to receive oxygen more easily. Exercise will enhance circulation and make everyday activities less exhausting.
Practice yoga
Yoga is a low-impact form of exercise that’s easy to adapt for beginners. It involves bending, stretching, and twisting. These exercises can assist in compressing and decompressing an individual’s veins, enhancing circulation.
Yoga poses can improve:
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- flexibility, balance, and heart health.
A simple yoga pose for beginners to try is downward dog. It improves circulation by placing the hips and heart above the head, allowing gravity to increase blood flow to the head.
To practice downward dog, follow these steps:
- Begin on hands and knees with your shoulders directly above your wrists and your hips above your knees.
- Inhale.
- Push your hips back and up as you exhale.
- Straighten your arms and legs.
- Press firmly into your hands and relax your neck, shoulders, and ankles. Breathe deeply as you lift and press into each heel to deepen the stretch.
- Hold for three deep breaths.
- Gradually lower your hips back to the initial position.
- Learn other basic yoga poses.
- Eat Oily Fish
- Oily fish omega-3 fatty acids help maintain heart and brain health, the American Heart Association (AHA) reports
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They can also improve blood circulation.
Fatty fish include:
- salmon
- mackerel
- sardines
- tuna
Vegetarians and vegans can opt for kale, which provides a small amount of omega-3 fatty acids.Dietary supplements containing omega-3 fatty acids are another option for people who don’t eat fish.
Drink Tea
The antioxidants in tea promote cardiovascular health and can improve circulation. This is true for both black and green tea.
In 2017, a study discovered that black tea enhances vascular health. Healthy blood vessels help improve circulation. Another 2021 study found that green tea consumption is associated with a reduced risk of cardiovascular problems.
Maintaining Balanced Iron Levels
IIron is a critical mineral for the circulatory system. The body needs it to make hemoglobin, one of the main components of red blood cells and responsible for transporting oxygen throughout the body.
Eating iron-rich foods, such as red meat or spinach, helps the body get enough of this essential mineral. However, it’s also important to maintain a healthy balance, as excess iron can negatively affect cardiovascular health.
Wear Compression Socks
Compression socks apply pressure to the calves and lower legs, forcing blood up that part of the leg. They help create a continuous flow of blood through the circulatory system.A medical practitioner might prescribe them for ailments like varicose veins and lymphedema. They can also improve circulation.
Quitting Smoking
According to the American Cancer Society
The circulation becomes better and lung function gets improved within 2 weeks to 3 months of smoking cessation.
Just one to 12 months after quitting, tiny hair-like structures called cilia begin to regain function and clear mucus.
Furthermore, one to two years after quitting, the risk of heart attack decreases significantly.
Massage
Research conducted in 2020 showed that certain types of massage can improve circulation. Effleurage is a particularly effective type of massage for circulation. It is a light friction technique that involves long, memorizing strokes performed with the fingers or a flat hand.
You can consult a physical therapist or massage therapist to discuss massages to improve your circulation.
Learn more about other types of massage.
Risk Factors for Poor Circulation
The health of the circulatory system determines the quality of blood circulation. Several factors can influence this circulation.
Blood Pressure
Blood pressure is the pressure exerted by blood against the walls of blood vessels as it circulates. Blood pressure measurements include systolic and diastolic pressure. Systolic pressure is the pressure exerted when the heart beats, and diastolic pressure is the pressure between beats.
According to the American Heart Association (AHA)
Normal resting blood pressure for an adult is less than 120 millimeters of mercury (mm Hg) for systolic pressure and less than 80 mm Hg for diastolic pressure. The abbreviation is 120/80 mm Hg.
People with low blood pressure may experience poor circulation and other associated symptoms. However, low blood pressure is generally not a cause for concern in people with a healthy cardiovascular system.
Blood Health
Blood transports oxygen and nutrients to cells and takes away waste.It performs these functions more efficiently when it is healthy.
Healthy blood has a perfect balance of red blood cells, which carry oxygen, white blood cells, and platelets. The body produces all of these components in the bone marrow. An imbalance of these components can affect blood flow.
Heart Health
The heart is the muscle responsible for circulating blood throughout the body. The stronger and healthier the heart, the better the blood flow.
Blood Vessel Health
Healthy veins and arteries facilitate blood flow. High cholesterol levels can damage and clog blood vessels. Other Causes of Poor Circulation
Poor circulation can be a symptom of other underlying health problems, including:
- obesity
- diabetes
- Raynaud’s syndrome
- peripheral arterial disease (PAD)
- blood clots
- heart disease
- conditions affecting the arteries or veins
- Exercise and other interventions to improve cardiovascular health can decrease the impaired circulation that these conditions produce.
Symptoms of Poor Circulation
If blood flow slows in one part of the body, a person may experience symptoms of poor circulation.
These symptoms predominantly affect the arms or legs, but may be experienced in other parts of the body.
These include:
- tingling
- swelling
- troubles cognitifs
- Skin changes
- Digestive disorders
- Fatigue
- Cramps
- Erectile dysfunction
- Changes in skin color or hydration
When to see a doctor?
Anyone experiencing symptoms of poor circulation should consult a healthcare professional. They are able to diagnose the condition and recommend treatment for the underlying cause.
In addition, they may recommend a healthy diet, regular exercise, and quitting smoking to improve circulation.
Summary
There are several ways to improve blood circulation: exercise regularly, increase your intake of omega-3 fatty acids, maintain a healthy weight, and quit or avoid smoking.
Various factors and conditions can affect circulation, such as obesity, diabetes, heart disease, and Raynaud’s syndrome. Treating these underlying conditions can help improve circulation.
If a person experiences symptoms of poor circulation, such as tingling, swelling, fatigue, and skin changes, they should consult a healthcare professional.
CONCLUSION
The application of fundamental exercise patterns in day-to-day activities enables you to improve patterns of blood flow and promote overall health. The movement activities like walking quickly and stretching lightly and practice of yoga enhance circulation and heart health and produce sustainable levels of energy.
Your persistent effort irrespective of the length of each session will yield long-term advantages to your health in the future. Refer to the consultation of a health expert and monitor your existing fitness levels before initiating any exercise program. Adoption of these friendly daily routines takes you to a healthier life which works favorably for your body cell structure at all levels
