Are you often a victim of chest pain, shortness of breath or headaches? Have you considered being at risk of suffering from a heart attack? Follow these tips to improve blood circulation throughout your body and reduce the risks of a heart attack.
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Method 1
Increase physical activity
1
Walk regularly. Taking walks after a meal helps improve circulation and helps your digestive system perform its work. It is advisable to walk at least 30 minutes a day.
2
Exercise yourself whenever you can. Anything that helps your physical state should boost your circulation. When you exercise try to do both [1] :
Cardio workout. Swimming, cycling, running, doing some sport etc. Aerobic activity improves the blood vessels and the heart.
Strength training Outside training (lifting weights) helps build muscle, which increases cardiovascular effectiveness and lymphatic circulation
Every hour, stretch and try to do small exercises of 3 to 5 minutes. This is especially useful for people who spend all day at a desk and rarely have a chance to walk. Try to make circles with your arms, touch the tips of your feet, kick, or make small jumps (enough to accelerate your heart).
3
Take a massage Massages, like exercise, increase blood circulation by stimulating the blood flow in the soft tissue. Many studies mention the effectiveness of massages in stimulating healing. [2] [3]
Read the article about how to exercise while sitting at a desk. This should improve your circulation if you do not have time to exercise properly.
4
Lift your feet. Raising your legs is a good way to increase circulation and relax at the same time. It also reduces the chances of having varicose veins. Which are caused by hypertension or by standing for long periods.
Method 2
Changes in your lifestyle
1
Eat healthy food and avoid unhealthy food. Consume fruits, vegetables, whole grains, lean proteins and healthy fat (you can find it in fish, olive oil, nuts and seeds). Stay away from processed foods, foods with a lot of salt or sugar and foods with unhealthy fat (saturated in trans fat). [4]
2
Take appropriately. Drink enough water during the day so that your organs do not have to fight to produce enough energy to perform their daily functions. You should not drink liters after liters of water a day, but you should drink water when you feel thirsty. Try to drink warm water, since cold water tends to close your veins.
Reduce caffeine intake If you can not live without it, at least reduce the amount you take. For example, if you usually consume two cups of coffee in the morning, take only one. Or if you buy your coffee at a coffee shop, try to buy decaffeinated coffee or add less coffee to your cup.
Eliminate alcoholic beverages as well as other sugary drinks from your diet. Sodas and drinks with a lot of sugar do not improve circulation and deteriorate your health. [5]
3
Try to take hot showers or do some heat treatment. Take hot showers (with or without Epsom salts, which are mineral salts) and try to relax for 20 to 30 minutes. Fill bottles with hot water, cover them with something to avoid burns if necessary, and then place them on your extremities to increase blood flow.
4
Find healthy ways to release stress. Over time, stress has a negative effect on circulation. Find healthy ways to release stress, such as exercise, meditation techniques, psychotherapy, among others.
Method 3
When you must visit the doctor
1
Recognize when you are in bad conditions. You must be able to detect when your body has difficulty pumping blood. Some signs of poor circulation are [6] :
tingling in feet and hands
cold extremities (fingers and toes)
blue skin
wounds heal slowly
2
Talk to your doctor about the possibility of increasing circulation through a supplement. Your doctor can prescribe or tell you some supplements that in healthy doses, can improve your circulation.
Some studies suggest that the combination of supplements such as green tea, goji berry extracts, Lactobacillus fermentum, ellagic acid and other vitamins available without a prescription, help to increase the levels of general hematopoietic stem cells. [7]
Warnings
Do not overdo it when performing jumps, doing too many can leave your breath out of control.