Do you find that your hands and feet frozen cold – even during the summer or in rooms where everyone is warm? Maybe you have a job that is standing most of the day and is starting to notice spider veins that form in the lower legs. If this sounds like you, poor blood circulation is most likely the problem.
Do not worry, there are many ways to improve the situation without resorting to prescription drugs (in severe cases, however, there is no way to escape them). Small changes in lifestyle can have a big impact on your health -. there is no excuse for not treating these 9 tips to improve your blood circulation naturally
What is the blood circulation?
Like breathing, blood circulation is a vital bodily function that usually works perfectly without us realizing it. Our blood is a transportation system – which travels through the vessels to deliver nutrients and oxygen to all parts of our body. The heart is the engine -. Pumping blood from head to toe and surrounding parts
What causes poor blood circulation?
There are many factors that can lead to poor circulation. With age, blood vessels lose some elasticity, so that the flow more difficult. A bad diet causes accumulation of waste within the blood vessels, obstructing the movement and eventually completely blocking the container. Excess weight and smoking also put additional stress on our circulatory system. ( source )
If you stand all day or sitting without moving much, it also hinders the flow. Gravity causes blood to pool in your lower body, depriving other systems of oxygen and nutrients. Finally, there are some more serious conditions that cause poor circulation such as high or low blood pressure, heart problems and varicose veins.
( source )
What are the symptoms of poor blood circulation?
How to know if you have poor blood circulation? Most symptoms of poor circulation are related to lack of blood flow to a specific region – usually their limbs. The most common symptoms are:
- cold hands and feet
- Swelling of the legs
9 tips to improve naturally
1. exercise regularly
a great way to give your circulation is a little push to exercise. I’m sure you’re familiar with the feeling of your heart “pounding” while exercising. Well, this is exactly the effect we want when it comes to improve blood circulation.
Exercise makes the heart pump harder, pushing blood to all parts of your body. The movement also tightens muscles and releases its vessels, helping blood to move. Try to do 30 minutes of exercise a day. ( source )
2. Improve your diet
A poor diet is a major cause of poor circulation. If your diet is high in fat, sugar and salt, a substance called “plaque” will begin appearing on the inside of blood vessels. This makes it difficult for blood to flow and, finally, the vessels can be blocked completely leading to heart attack and stroke.
A heart-healthy diet includes plenty of fiber (fruits, vegetables, whole grains), lean meats and fatty acids ie fish oil omega-3. The omega-3 fatty acids help to remove plaque from the vessel. You can take a supplement or get it in your diet through foods like mackerel and sardines. ( source )
Antioxidant vitamins such as A, C and E also prevent plaque deposits. Make sure your diet includes egg yolks, liver, citrus fruits, avocados, almonds, tuna and sunflower oil. ( source ) The Mediterranean diet is a good plan to start.
By massaging an area, which stimulate blood flow the region. You do not have to go to an expensive spa for this, it is easy to make at home, especially for problem areas such as the lower extremities.
You can use your hands and massage essential oils such as rosemary, cypress, ginger and mint, diluted with a carrier oil. Personally, I use a foam roller . less effort is needed and it feels so good. ( source )
4. Natural remedies
There are many herbal and natural remedies on the market that claim to improve circulation. Perhaps best of all is the ginkgo biloba. Ginkgo has been found to open blood vessels, allowing blood to flow more smoothly. It can be taken in tablet form, or my personal favorite is like a tea with a spoonful of honey. ( source )
Other useful to improve blood circulation remedies are naturally pepper, garlic and ginger. These are easy to add to your diet or can be taken as a pill. ( source )
5. Raise the legs
Another way to give your circulatory system is a helping hand to bed with elevated above your heart for about 15 minutes a day feet. Gravity will do its job to prevent accumulation of blood in the lower legs. I do before I sleep almost every night. ( source )
6. Drinking water
If you are dehydrated, you will begin to notice symptoms of poor circulation of blood as the blood volume decreases. Dizziness and fainting occur due to reduced blood supply to the brain – it must avoid this
Have a bottle of water handy and have a drink whenever you feel thirsty even slightly. Water consumption during and after exercise is vital too, since fluid loss through sweating. Stay away from caffeine and alcohol, as both have a dehydrating effect. ( source )
7. wear compression stockings
If you are at risk of poor circulation of standing all day, I recommend getting fitted for compression socks. They work helping their legs push blood back to the heart. They can be purchased in most pharmacies -. The staff will be able to make the best recommendations for you
8. Stopping smoking
Of course, there are hundreds of reasons to quit smoking, but in this case we are interested in the effect in your bloodstream. Smoking causes blood vessels to constrict and close up, so it is very difficult for blood to flow. The good news is that this effect can be reversed within hours of quitting. ( source )
9. Treatment of hot and cold water
One of the ways the body regulates the temperature is through the blood vessels. Blood transports heat from the core to the outside and if it is too hot, the vessels relax and release heat through their skin.
This is the mechanism used in so-called “hot and cold treatments.” Apply alternating hot and cold to the body part experiencing symptoms of poor circulation water. This squeezing and relaxing the vessels, which pushes blood through. You can repeat this 5-6 times, however, avoid temperatures that are too extreme. ( source )
When to see a doctor
is very good that there are so many solutions to improve blood circulation naturally at home, but sometimes it is best left to a professional. Poor blood circulation can be a sign of a life-threatening condition such as a blood clot so if you are concerned, make an appointment with your doctor. Some warning signs include:
- The symptoms do not go away
- pins and serious needles and cold extremities
- blue leather dyed
- wound healing very slowly
( source )
I hope this list of 9 tips for improving blood circulation has naturally been of great help to you. You will notice a big difference if 2 or 3 of them try for a couple of weeks. If it does, give the other one a shot. Let me know how it goes in the comments, and if you have any other ideas on how to improve blood circulation naturally I love to hear them too.
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