Blood is a fluid that carries oxygen and nutrients to the heart, lungs, organs, muscles, and other organs; Therefore, in order to have a healthy and strong body, you need to strengthen blood circulation in your body. This article from “How” refers to effective strategies to increase blood circulation.
Why should we pay attention to strengthening blood circulation in the body?
It’s hard to believe, but the human body has about 60,000 miles (96,560 kilometers) of blood vessels! These arteries, along with the heart and muscles of the body, form the body’s circulatory system. This network of blood vessels carries blood to every corner of the human body. However, when the blood circulation in the body is weakened, it slows down or blocks the blood flow. This means that your body’s cells are not able to get all the oxygen and nutrients they need, which has side effects.
When not enough blood reaches your limbs, your arms or legs may feel cold or numb. If you have fair skin, your feet may turn slightly blue. Poor blood circulation also causes dry skin, brittle nails and hair loss, especially in the legs. Poor blood circulation can also affect or maintain an erection in men. If you have diabetes, scratches, wounds or injuries will heal later. On this account, it is better to strengthen your blood circulation with the methods and consumption of foods mentioned in this article.
Methods to strengthen blood circulation
1. Quit Smoking
The active ingredient in regular, e-cigarettes and smokeless tobacco is nicotine. Nicotine damages the walls of blood vessels and makes your blood so thick that it cannot flow well in the arteries. If you smoke, quit. Of course, quitting smoking is very difficult; But you can do this with the help of a doctor or medicine.
2. Blood pressure control
If your blood pressure is too high, you will develop atherosclerosis. In this condition, your arteries tighten and blood flow to your body is blocked. Blood pressure should not be more than 120 or less than 80. However, ask your doctor how high your blood pressure should be depending on your age and physical condition.
By purchasing a blood pressure monitor, you can measure your blood pressure at home. You can also get help from medical centers for this. Exercise, low sodium (salt) and reducing anxiety are methods that are effective in lowering blood pressure and at the same time, strengthen blood circulation in your body.
3. Blood sugar control
An increase in glucose in the body damages the lining of blood vessels, and as a result, your body’s blood circulation is weakened. In addition, diabetes causes plaque to form in the blood and increases the risk of developing peripheral arterial disease. In this disease, the peripheral arteries, such as the arteries in the arms and legs, narrow.
4. Keeping the body hydrated
Half of the blood is made up of water; Therefore, your body should always be hydrated so that blood can flow easily in your arteries. Drinking 8 glasses of water a day is ideal; But if you exercise or are in very hot weather, you will need to drink more water than this.
5. Standing behind a desk
Sitting at a desk for hours is not good for the body; Including for blood flow or your lower back. This weakens the leg muscles and reduces blood flow to the legs, resulting in blood clots in the legs. If you are constantly sitting at your desk, it is better to have a standing desk and do your work standing instead of sitting at your desk.
This method may be a little difficult for you to work with and it may take some time to get used to. However, standing improves blood circulation in the arteries of your legs and directs the blood to the top of your body and heart. Of course, if you can’t get a standing desk, take a break from time to time; For example, if you have been sitting for a long time, get up and stand or take a short walk. This will improve blood circulation in your body.
Some exercises and yoga are suitable for the workplace; Do these movements.
6. Anxiety control
According to studies, anxiety is the cause of more than 60% of human diseases, including cardiovascular problems and as a result of weakness in the circulatory system; So manage your anxiety to improve the function of blood vessels and strengthen blood circulation in the body. The following methods can help you manage your anxiety:
- enough sleep;
- Get a massage;
- Yoga and deep breathing;
- Having a healthy diet;
- Low consumption of sugar and processed foods;
- Performing relaxation techniques (such as meditation);
- Spend time with friends and plan properly for daily activities.
7. Moving and twisting the body
Yoga is a low-impact exercise that increases blood circulation in the body. When you move, oxygen reaches the cells of your body. Also, when you twist your body, blood circulation in your limbs increases. In addition, if you exercise during exercise, blood will flow from the lower half of your body to the upper part of your heart and brain.
8. Leaning against the wall
When you get swollen feet and ankles, lie down against the wall and lift your legs and lean against the wall. This movement, called Viparita Karani, is the easiest way to send blood to the other side of your body. You can lie on the floor or on a yoga mat, then lift your legs up. At the same time, place the palms of your hands on the floor, thus maintaining your balance.
9. Doing aerobic or aerobic exercises
The word “aerobic” means “oxygenated”. When you run, ride a bike, walk, swim, or do similar exercises, you provide more oxygen to your body and then to your muscles. These movements pump blood inside your body and make your heart stronger and lower your blood pressure.
It is better to exercise for half an hour 5 to 7 days a week. If necessary, divide this time into shorter times and do it during the day. If you are hiking, do it at a moderate to fast speed of at least about 5 km / h and enjoy the full benefits.
This strength training not only pumps blood to your body, it also lowers blood sugar and back pain. Spread your legs shoulder-width apart and place your hands on either side of your body or in front of your face. Now bend your knees and bring your hips back and keep your back perfectly straight, just like you want to sit in a chair. When you return to the starting point, bend your arms to maintain balance.
۱۱. Get a massage
Another great way to improve blood circulation is to get a massage. Massage not only relieves you of anxiety, it also improves your blood flow. Massage helps improve blood flow by moving the lymphatic fluid inside the limbs, just like exercise.
In addition, regular massages reduce anxiety, improve flexibility and immune system function, reduce pain, and help you sleep better. Massage also helps the flow of lymphatic fluid into the lymphatic vessels and strengthens the immune system.
۱۲. Wearing varicose socks
The researchers examined the physiology of the heart and concluded that the body’s blood circulation should be at its best to improve heart function. By using varicose socks, you can improve blood circulation in the heart. In fact, when you wear this type of sock, it puts pressure on your legs and there is no more blood left around your feet and it goes back to the heart. Consult your doctor to find out what type of varicose socks (in terms of height and amount of pressure) is right for you.
13. Use a body brush
One good way to boost poor blood circulation is to use a body brush. Make a brush with stiff hair that has a slightly flat tip and rub it on your skin. First, start brushing your body with long circular motions from the legs and slowly bring it to the top of the body and arms.
Then brush on your abdomen and waist in the form of small circles. Using a brush, in addition to strengthening blood circulation and directing it in the right direction, also frees you from dry skin. Do this every day just before bathing.
۱۴. Take a bath
Bathing is a temporary but excellent way to boost blood circulation in the body. With warm water, the arteries and veins open slightly and more blood flows through the body. Drinking hot water or tea has the same effect.
۱۵. Pay attention to diet
A balanced diet has many benefits. Eat lots of fruits and vegetables. Avoid saturated fats found in red meat, poultry, cheese and other animal sources. Do not eat too much salt. Keep your weight in a healthy range and keep your bad cholesterol and blood pressure under control. This way your blood vessels stay clean and do not lose their function.
Useful foods to strengthen blood circulation in the body
1. Cayenne red pepper
Cayenne red pepper is a spicy orange-red spice that increases blood circulation in the body. Capsaicin is a complex substance that relaxes the muscles in the walls of blood vessels, making it easier for blood to pass through and lowering your blood pressure.
Beetroot is a root vegetable and is rich in nitrate. The body converts nitrate to nitrate oxide. This substance opens the blood vessels and increases blood flow. Researchers have found that beetroot juice lowers systolic blood pressure, which is the number one measure of blood pressure.
Charcoal is rich in an antioxidant called anthocyanin. The presence of this compound causes the red and purple color of charcoal. Anthocyanin protects the walls of blood vessels and makes the arteries more flexible. Also, this fruit causes oxidative secretion and lowers blood pressure.
4. Fatty fish
Fatty fish such as salmon, herring, mackerel, trout and lozenges contain omega-3s. These healthy fats boost blood circulation and lower blood pressure at rest. Fatty fish are foods that increase blood flow and prevent clogged arteries.
Sour pomegranate seeds are rich in nitrates and antioxidants that enhance blood circulation. These compounds completely open the blood vessels or dilute the blood, and as a result, blood flow is improved and at the same time its pressure is reduced. This leads to better blood flow to the brain, heart, muscles, organs and tissues of the body. Athletes who eat pomegranate seeds will see an improvement in blood circulation over time, resulting in better athletic performance.
Garlic is full of a compound called allicin that relaxes blood vessels. Blood circulation in the heart of people who eat a lot of garlic is improved and the extra load on the heart is reduced. Whenever the heart does not have to work hard to pump blood, blood pressure drops.
Eating nuts is especially good for the heart and blood vessels. The omega-3 fatty acids in walnuts, called alpha-linolenic acid, help blood flow. A study found that the blood vessels of people who ate walnuts regularly for eight weeks increased their blood pressure, resulting in lower blood pressure. The flexibility of their blood vessels had increased.
Black grapes are rich in antioxidants that strengthen blood flow by relaxing the walls of blood vessels and are effective in improving the function of blood vessels. The compounds in grapes reduce inflammation as well as blood viscosity, thus preventing blood from clotting. Grapes are a sweet food that is a great medicine for solving circulatory problems.
Turmeric is a yellowish spice that derives its color from a compound called curcumin. This compound increases the amount of nitric oxide in the body, and as mentioned earlier, nitric oxide also opens blood vessels, thereby strengthening blood circulation and allowing blood to easily reach the heart, brain, organs, muscles and tissues of the body.
If you have high blood pressure, eat spinach. This leafy vegetable is rich in nitrate and by producing nitric oxide, it opens blood vessels and increases blood circulation. Research has shown that eating spinach increases vascular flexibility and lowers blood pressure.
People use oranges and other citrus fruits because of the vitamin C they contain; But these fruits have other benefits as well. The antioxidants in these fruits reduce inflammation in the body, improve blood circulation and prevent blood clots. Studies have shown that people who drink orange juice regularly will have lower blood pressure.
The ingredients in chocolate improve the function of blood vessels and blood circulation. Also, the antioxidants in chocolate open blood vessels and lower blood pressure. To get the most out of chocolate, eat dark chocolate. In any case, be careful how much chocolate you consume; Because these foods are high in fat and calories.
Ginger helps digest food and prevents nausea. However, this spice also increases blood circulation in the body. Ginger opens blood vessels and can lower blood pressure. You can add ginger to it while cooking or drink ginger tea.
According to the recommendations in this article, you can easily and effortlessly strengthen your circulatory system to get your body in the best shape. If you have a good advice to boost blood circulation, we’d love to hear from you.
Other sources: rxlist