Blood carries essential nutrients and oxygen to and fro various body organs. It picks up the metabolic waste from all cells too. Blood also plays a critical role in maintaining the temperature and pH of the body. Without proper blood circulation, the body will not perform to its optimal, as the organs won’t be receiving proper oxygen or nutrients. On top of that, waste accumulation creates a toxic environment in which the cells cannot function properly. Therefore, it is critical to take steps to ensure proper blood circulation in the body.
Health issues caused by poor blood circulation
There is a broad array of health concerns that arise as a result of poor blood supply to the body organs. Some of the primary health conditions include:
- Deep vein thrombosis
- Memory loss
- Dizzy spells and headaches
- Varicose veins
- Dark circles and vision loss
- Blood clots
- Cardiovascular diseases
Some signs of poor circulation include leg cramps or ache, recurrent pain in the calf, sores and cuts that take a long time to health, high blood pressure, cold sensations in the limbs and numbness. Declined energy markers and loss of appetite are also other signs of picking up lessened blood circulation in the body.
What causes poor blood circulation?
There are numerous factors that can hinder optimal blood flow to various organs of the body. However, a sedentary lifestyle is mainly blamed as the culprit behind poor blood flow. A lifestyle that demands you to sit constantly and limits your physical activity prevents constant blood flow.
An unhealthy lifestyle also plays a crucial lifestyle in this regard. Lifestyle factors that discourage proper blood circulation include excess alcohol consumption, smoking, and drinking too much caffeine.
Health conditions such as diabetes, thyroid disease, nerve disorders, and anemia also impact blood circulation. Likewise, a condition known as Peripheral artery disease (PAD) can also limit blood supply to the organs. PAD is a condition that narrows blood vessels, which limits blood supply to the organs.
In certain cases, pregnancy also takes a toll on circulation. In those cases, expectant moms suffer from circulatory problems on account of increased blood flow demands by the body and the shifting organs.
Ways to improve blood circulation
There are several ways to increase your blood flow to and fro the organs. Some of the best methods to boost blood circulation are:
Increased physical activity or exercise is known for boosting blood circulation in the body. Since it comes to the blood supply in the body, it is essential to practice cardiovascular exercises. These are helpful because the cardiovascular system runs the blood circulatory system of the body. Therefore, exercises that support the circulatory system are helpful for enhancing blood supply.
Research confirms that exercise boosts the body’s ability to take in and use oxygen. Exercise is also credited for improving the capacity of the blood vessels, which carries more blood to the organs.
- Eat superfoods
A dietary intervention provides a natural solution to a wide range of health concerns. You can boost the blood flow by eating foods that are high in vitamin C content. This vitamin is available among citrus fruits such as oranges and serves as natural blood thinners. By regularly consuming these fruits, you will be able to strengthen the capillary walls too, which is another good measure that keeps poor circulation at bay.
Watermelon is another good source of boosting blood flow. It is high in an antioxidant, lycopene that correlates with improved blood supply. Gogi berries exhibit a high fiber content that improves immunity and overall circulation function.
- Maintain healthy weight
Obesity is linked to numerous health concerns including poor cardiovascular health. This automatically translates into poor blood circulation. The excess weight also exerts pressure on the blood vessels, which slows blood flow throughout the body. Moreover, the presence of fat hardens the blood vessels, which further slows blood flow.
In the light of this, one of the surest ways of boosting blood circulation is maintaining a healthy weight and staying fit. There are multiple diet plans that are crafted with weight loss at the center of their objective. Exercise is also a healthy option for reducing as well as maintaining healthy weight.
- Wear loose clothing
Experts suggest against wearing tight-fitting clothes for long time periods. Tight garments such as skinny jeans can slow down circulation. Lightly fitted or loose clothing items do not hinder blood flow, therefore, improving blood circulation. If you have any kind of circulatory problems, then you should be more careful about the fitting of your clothing.
During the winters, try to wear multiple layers of loose clothing. You might experience cold extremities during this season. This is mainly due to the temperature that causes the blood vessels to contract. Try to stay warm. Lastly, compression socks also boost overall circulation.
- Try yoga
Yoga is a form of exercise that involves extensive stretching, bending, and twisting. Consequently, these movements compress and decompress the blood vessels which may help increase blood circulation. A review revealed that yoga was helpful for the metabolism and cardiovascular system.
A simple position to try to this end is the downward-facing dog, which a beginner can easily try. The pose boosts circulation as it entails putting the bottom and the heart above your health. In such a position, gravity is able to work its magic in encouraging blood flow toward the head.
- Quit smoking
Smoking is concerned with lots of health concerns. These include poor lung health and cardiovascular health. In this regard, smoking hinders the blood from circulating in the body. It also leads to hypertension or high blood circulation, which damages the arteries that are primarily responsible for blood flow to the body.
What’s more is that smoking also culminates in narrowed blood vessels, that hinders the blood from flowing through the circulatory system in a smooth manner. Tobacco also makes your blood stickier that reduces its flow to the extremities such as toes and fingers. Thus, it is best to try to quit smoking at your earliest.
- Drink tea
The antioxidants present in your tea chip in good cardiovascular health, which correlates to increased blood circulation. Black tea and green tea showcase a significant amount of the antioxidants in the blood. A study dug out that regular consumption of green tea is linked with reduced odds of developing coronary artery disease.
Likewise, another study published in the journal Circulation indicated that black tea is helpful in boosting the health of blood vessels. Healthy blood vessels, in turn, boosts circulation. On a side note, different herbal teas boast different health benefits.
- Keep yourself hydrated
A major chunk of the body is composed of water including the blood. Therefore, it is only natural to take good amounts of water to maintain good blood circulation. Drinking plenty of water relates to the effective functioning of the circulatory system. Hydration is also critical for flushing out harmful toxins from the body.
Intake of the recommended amounts of water also corresponds with lower chances of your blood thickening. Therefore, take the recommended amount of 8 glasses of water daily. You can squeeze in some lemon to add flavor to it. You can also wedge a slice of cucumber for a healthy treat.
- Eat nuts
Including nuts in your diet is a good step to boost your blood circulation. A variety of nuts can help to boost your blood circulation levels to its optimal. These are powerhouses of nutrients that provide help in multiplying blood supply.
On top of that, nuts are loaded with an amino acid titled L-arginine that enhances blood flow by relaxing blood vessels. The highest amount of this amino acid is present in almonds, peanuts, and walnuts. It is best to have these nuts raw as cooking makes them acidic and they also lose their nutrients somewhat.
- Get a massage
A massage is an excellent means of improving blood flow. In fact, it is as effective in increasing blood supply to various parts of the body as exercise. During an episode of massage, all the movement is directed toward the heart. This direction boosts the flow of lymph and venous blood throughout the body, helping improve overall blood circulation.
Different types of oil can be used for massage. The most efficient ones include olive, almond, and coconut as these encourage relaxation and relieve stress.
Bonus method: Dry brushing
Dry brushing is known for helping get rid of cellulite. The dry brush strokes soften the deposits of fat below the skin. It helps distribute the fat deposits evenly, which is helpful in diminishing cellulite. But it is also useful in this case. Move the brush upward in circular motions toward the heart. Go over each area of skin and move the brush twice. In this way, you will be able to boost blood circulation in your body.