How To Increase Blood Flow And Circulation - Doctor Approved Methods
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How To Increase Blood Flow And Circulation - Doctor Approved Methods
If you often have cold feet or hands - this is the first sign that you have problems with the blood flow. Other signs include varicose veins and excess weight. Bad blood circulation is fraught with very unpleasant consequences: from banal muscle pains to the potential development of gangrene. In this article, we offer 10 doctor proven ways that will help you restore the normal blood flow.
Blood flow vs blood circulation: what's the difference?
Blood flow and blood circulation refer to the movement of blood through the vessel, tissue or organ and is the volume of blood per unit of time. They are basically the same thing. As blood flows through the human body it delivers important nutrients and oxygen to organs and cells. If the blood movement is for some reason slower than usual, then your body is not getting the nourishment that is essential for the growth and maintenance of a healthy living body.
Symptoms: how to spot bad blood circulation
Swelling of the limbs
Poor circulation prevents good work of kidneys. As a result, you will notice puffiness in the mornings and during the day. If your hands or feet begin to swell, it means that they accumulate fluid due to delayed blood flow. This is because the circulatory system is trying to reduce the load, resulting in fluid retention - swelling.
swelling of limbs is a sign of poor blood circulation
Cold arms and feet
When blood flows at the optimum speed, it helps maintain body temperature at a healthy level. If blood circulation is bad, then the hands and feet become cold. Without the needed oxygen pumped through veins, the skin slightly changes its color, which doctor refer to as cyanosis. The fingers and toes will look as if after a bruise - more blue than usual.
Constant fatigue and lethargy
When the blood flow slows down, the amount of glucose and oxygen supplied to the muscles decreases. As a result physical fatigue occurs much faster. This symptom is characterized by lack of breathing, muscle pain, and less stamina during daily activities.
Weak immune system
Poor blood circulation also has a bad effect on the body's ability to identify and fight pathogens. Many diseases are more difficult to tolerate due to weakened antibodies. You may also notice that the healing of wounds and injuries takes much longer than usual.
If the valves working to regulate the blood flow are weakened, it causes blood stagnation and increases pressure in the veins. As a result, the veins that are close to the skin surface look twisted and swollen. After standing without changing position for long periods of time, the veins on the legs can feel itchy. These symptoms mostly occur near the legs and ankles.
Sudden hair loss
This is one of the most noticeable symptoms of poor blood circulation. When the body doesn’t get enough nutrients, it certainly affects the growth of hair and nails. Hair can become dry and begin to thin out and fall out in bundles. Your skin may become dry and itchy too, and the nails become weak and brittle.
sudden hair loss is linked to poor blood circulation
Poor cognitive functions
How the brain works largely depends on blood circulation, which allows it to function normally. Poor attention may be a sign of slow blood flow. Poor blood circulation can also affect the effectiveness of short-term and long-term memory.
Circulation Problems: what happens when you have poor circulation
If you do not treat problems with blood circulation, myocardial infarction may occur. Moreover, the risk of stroke increases. In some cases, poor blood circulation leads to the emergence of critical ischemia. Avoid such complications by regularly monitoring your condition and consulting with a doctor .
Blood flow and circulation can’t be improved at an instant - it’s best to follow a wholesome plan. From proper diet to regular exercising - if you can combine and follow all the tips and advice, you’re much more likely to get the much-needed result.
Improving the blood flow: A 5 part regime that can help you
Let’s see what each part entails:
In general, a well-balanced diet based on fruits and vegetables will help you improve blood circulation. Choose food rich in antioxidants, omega-3 fatty acids, fiber and minerals that contribute to the overall body health. There is no special diet, but if your diet lacks all of these nutrients, it can lead to inflammations and toxic build up.
To ensure the normal level of blood flow, you can also try adding specific foods.
Onion and garlic
These products can prevent the appearance of plaques on the walls of the arteries. Garlic and onions are natural blood purifiers and natural antibiotics. They also actively fight infections and strengthen the immune system.
Dark chocolate not only has a pleasant taste but is one of the most nutritious foods. It contains flavonoids that improve blood circulation throughout the body, reduces the body's high cholesterol levels and regulates the blood pressure for some people. Chocolate helps relieve tension by releasing phenylethylamine and serotonin.
Fruits "load" the body with vitamin C and are natural drugs that help the dilution of the blood. In addition to that, citrus fruits act as a powerful antioxidant, eliminating toxins from the body.
The use of chili pepper promotes the emergence of positive reactions in the body. Pepper speeds up the blood flow and lifts the mood.
A natural antioxidant that contains a high level of vitamins E, K, A, D. Olive oil increases appetite and creates better bone density. Phenolic antioxidants in the oil reduce the risk of heart disease, thereby restoring the normal blood flow.
Nuts and seeds
People who eat a handful of dried seeds and nuts on a daily basis have healthy skin and beautiful shiny hair. Both products contain niacin, vitamin B3, omega-3 fatty acids, that help with circulatory disturbances, and also help maintain a healthy heart.
Certain vitamins contribute to the health of the circulatory system, ensuring increased blood flow throughout the body.
Niacin is one of the eight B-type vitamins. According to the University of Maryland Medical Center, niacin is effective in improving blood circulation. Niacin deficiency is rare. Most people get enough niacin from the foods they eat. Products containing Niacin include fish, beets, sunflower seeds and peanuts. Most cereals and bread are enriched with niacin. This vitamin also helps reduce the level of bad cholesterol in the body, which prevents many diseases including atherosclerosis.
Vitamin E has a positive effect on the circulatory system. Vitamin E helps expand the blood vessels so that the blood can easily pass through them. It also prevents blood coagulation inside the vessels. The body uses vitamin E to create red blood cells. You can get Vitamin E from foods such as vegetable oils, seeds, nuts and green leafy vegetables. Also, many bowls of cereal, butter and fruit juices are enriched with vitamin E.
Insufficient amount of ascorbic acid, better known as vitamin C, can lead to atherosclerosis and accumulation of plaque on the walls of blood vessels, which prevents blood flow. Foods that contain ascorbic acid include fruits such as watermelon, oranges, strawberries, kiwi, melons, grapefruit, tomatoes and mangoes. Vegetables such as Brussels sprouts, broccoli, Bulgarian pepper are good sources of vitamin C.
Vitamin K is an important nutrient for proper blood clotting. A deficiency of this vitamin can cause excessive bleeding or hemorrhage. According to the University of Maryland Medical Center, an increase in vitamin K intake can reduce the risk of bleeding associated with liver disease, malabsorption syndrome, or long-term use of antibiotics. Vegetables high in vitamin K include green tea, greens, cabbage, spinach, asparagus and lettuce leaves.
These are exercises that will improve the blood flow to all the extremities of your body.
Increase blood flow to the arms - "Windmill"
A. Stand straight. Feet together, the chest is unfolded, the stomach is drawn in, the head is raised, the arms are freely lowered. Begin to rotate the arms in different directions, gradually increasing the speed of rotation to the maximum possible. In the early days, do 10 laps, gradually increasing the norm to 50 laps.
B. Stand in the same position as in A step but rotate your arms in the opposite direction.
Increase blood flow to the upper body and arms - "Builder"
This exercise is often performed by people living in a cold climate when they want to increase blood circulation in the hands and upper body.
The position is the same as in Exercise 1. The arms are raised at shoulder level and spread apart. The right hand strikes the left shoulder, and the left hand at the same time - on the right shoulder. Hands alternately cross. Exercise should be performed very vigorously, hands after hitting the shoulders should be withdrawn back to the starting position right away.
Increase blood flow to the feet - “Vibration”
Stand straight, feet shoulder-width apart, arms lowered. Raise your right foot to a height of approximately 20 centimeters. Make a short push forward as sharply as possible. Then change your legs. Standing on the right foot, raise the left one and "push" it sharply forward. Do the exercise very vigorously, as this will promote greater circulation of blood in the hips, legs, and feet.
Improving blood circulation in hands and fingers - “Alakazam”
Stand straight as in exercise 1. Raise your arms in front of you, straighten your chest and shake vigorously with relaxed brushes. At the same time, the hands should be relaxed. Make 15 vigorous shakes with both hands simultaneously and then strongly clench your fists. Each time after unclenching your fist, spread your fingers as wide as possible.
Improving blood flow to the head - “Wakey Wakey”
Stand straight, feet shoulder-width apart. Lean forward as low as possible (hands hang freely and relaxed, almost touching the floor). In this position, shake your head from side to side and back and forth. Do this exercise only a few times, then increase the number of repetitions.
There are always little things you can do here and there that will better blood flow. Some of them will require enormous effort on your part since they’re connected to bad habits that will take some time to break.
Here are all things you can change in current lifestyle:
This especially applies to those whose work is associated with a predominantly sedentary lifestyle. In a slow rhythm, people usually relax the body too much and bend forward, which leads to oxygen starvation. And oxygen is needed for us to stimulate normal blood circulation. So do not forget to stretch after sitting in one pose for long periods of time.
One of the main causes of poor blood circulation is nicotine. Try to give up smoking at least for a while and you will see how much better you will feel every day.
Enjoy the massage
Even if you do not have the opportunity to visit a professional masseur on a regular basis, simply ask your relatives to sometimes massage you. Special circulatory stimulation of soft tissue is a simple and very effective way to "disperse blood" and improve circulation.
Place feet above your head
Poor circulation in legs appears when plague prevents blood from flowing freely in arteria. Here is a good way to restore the flow: at least once a day, when you come home from work in the evening, lay down on the floor and throw your feet on the couch. Lie in that position for 15 minutes.
Use hot and cold treatment
Make a rule to take a contrast shower every time after a hot bath or just pour yourself with cold water. This not only improves blood circulation but also rejuvenates the entire body.
Drink more water
To ensure the productive functioning of all systems, your body needs water. Drink as many fluids during the day as you can. But remember that not every liquid is equally useful. For example, coffee, tea or alcohol, only contribute to dehydration. Drink plain water and preferably warm, since cold-water narrows the veins.
improve blood circulation by drinking more water
Fashion has long been blamed for some health problems, but rarely people take it seriously. While you are allowed to follow the latest fashion trends, try not to wear too tight clothing for extended periods of time. Skinny jeans, tight skirts and ill-sized clothing can all slow down blood circulation. Instead, opt for flowy and loose styles that ensure that blood flows normally.
Try special compression clothing, that is believed to help blood circulation. They also improve oxygen delivery to your muscles.
While you probably feel very comfortable in summer, winter is hard to endure, because you’re very susceptible to cold weather. During the cold season, the body is concerned about keeping your organs safe and warm so some numbness in limbs is normal. But in certain cases, the cold sensation can be a warning sign. Your goal is to help your body stay warm, so layered clothing and warm sweaters are your best bet.
You can also try exercising and moving more in winter, as it increases the blood flow dramatically.
Your choice of footwear is equally important. Even if the dress code requires heels at work, at home or during a walk in the park, wear comfortable soft shoes. In the summer, if possible, try to walk barefoot. It really stimulates blood circulation in the soles of the feet.
How to improve circulation in the feet, hands, legs, arms, and brain
Here are some more tips on how to improve blood circulation for each part of your body:
Improving blood flow in legs and feet
The general rule of thumb when it comes to improving blood circulation is to move as much as you can. For your legs and feet health, it means no sitting for prolonged periods of time. If you’re required to sit at work, try to take active 15 minutes break every hour and a half or get a stand-up desk that allows you to stand and work instead of sitting.
Be aware of the position you sit in. If you sit cross legged often, it might be the cause of poor blood flow. Make it a habit to stay aware of your position and choose positions that keep your legs and feet slightly apart. Putting your legs on an elevated stool also helps.
Improving blood flow in arms
For arms, you can try incorporating specific exercises into your regular workouts such as push-ups, weightlifting, and resistance training. Your position should involve straight posture, and you should also resist resting your arms on the edge of your desk.
Improving blood flow in the brain
Apart from regular exercising and healthy diet, blood flow in brain can be increased by simple thinking. Regularly load the brain with new information. Learn poems, solve crosswords, learn new languages, take on a new project at work, look for new experiences. Do not get hung up on the usual familiar things. If you are right-handed, try to be left-handed for a day. If you always go to the store one way - choose another way.
Correct blood circulation is a pledge of excellent health of the whole body. Circulatory abnormalities can trigger the development of serious diseases that require prolonged treatment. It is enough to regularly follow preventive measures that improve blood flow in order to rid yourself of numerous health problems in futur.
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