The movement of blood throughout your body is called blood circulation. Blood circulation is essential as it helps in providing the nutrients and oxygen your organs need to operate correctly. Good circulation is the key to optimal health as it keeps your heart healthy and brain sharp.
For proper circulation, your blood vessels should also be healthy. Complications like plaque buildup, blood clots, or narrowing of blood vessels can cause poor circulation, resulting in many disorders. Following are some symptoms of poor blood circulation.
- Swelling
- Chest pain
- Bulging veins
- Muscle aches while walking
- Pale or blue discoloration of your skin
- Numbness
- Toes and fingers are cold
If you are experiencing these symptoms, you may have poor circulation and need to speak with your doctor.
How to Improve Circulation
Exercise
For healthy blood flow, it is recommended that you should exercise 30 minutes daily. You don’t have to exercise heavily; a simple walk after dinner is enough to help you improve your blood flow. Research shows that exercise is responsible for vasomotion, as a result, helps in blood circulation.
Eat oily fish
Oily fish contains omega-3 fatty acids, which are said to improve cardiovascular health. Research shows that omega-3 improves the endothelial function of blood vessels; in addition to this, it also promotes vasodilation, delays the development of plaques, and increases stability.
Drink tea
Tea contains antioxidants that improve your cardiovascular health and increases your blood flow.
Limit alcohol consumption
Alcohol may cause your blood vessels to harden, which results in decreased blood flow. Drinking too much alcohol causes your body to release hormones which may affect the muscles in your veins and cause them to constrict. Research shows that alcohol consumption can cause many cardiovascular disorders like hypertension, stroke, coronary heart disease, and more.
Take breaks
While working, it is imperative to take occasional breaks. Sitting or standing for long periods can cause improper blood flow. In addition to this, taking breaks will help you lower your stress levels which can also aid in resolving circulatory issues.
Eat fruits and vegetables
Increasing the intake of fruits and vegetables in your diet leads to more nitrates and other beneficial compounds in your body. When exhaled, your body uses nitrates to make nitric oxide, which enhances your blood flow by vasodilation.
Elevate your legs
Sitting and standing for long periods cause blood to accumulate in your legs, leading to swelling, pain, and restlessness. Elevating your legs occasionally will help you overcome this problem.
A poor circulatory system can have severe consequences, affecting not only your physical health but your mental health too. In addition to causing many physical disorders, it also causes your wounds to heal slowly, making you very vulnerable to minor injuries. Take steps to improve circulation now.
