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Foods that help improve blood circulation

If you are one of those who have cold hands and feet, suffer dizziness or heaviness and swelling in the legs, you probably have poor circulation. Most cases of circulatory problems are related to a sedentary lifestyle or poor eating habits such as poor nutrient diets, low fiber and low water consumption, although the hereditary and genetic factor also have much to do.

There are many foods that help improve blood circulation and therefore reduce these symptoms. Among them we present those who can not miss in your diet and that will help you improve blood circulation and feel better.



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    Cereals

Whole grains are the basis of the macrobiotic diet. Oats, wheat, barley, bulgur or millet are some of the examples of whole grains that will help you eliminate toxins so blood circulates easily and prevent constipation. You can incorporate them into the breakfast because they will give you the energy you need to start the day.

    Ginger

Ginger is one of the most beneficial foods for health. It contains numerous properties recognized since ancient times. It is a powerful natural analgesic that reduces pain and inflammation while helping to stimulate circulation. Its consumption favors the absorption of nutrients and oxygen and produces a greater elasticity of veins and arteries .

    Nuts

Nuts are a good source of vitamin B3 , also called thiamin, which helps blood circulation. They also contain omega 3 that strengthens the ability of blood vessels against stimuli in a healthy way. You can add them in salads, as a snack or in sauces. It is necessary to moderate its consumption due to its great caloric intake.

    Pumpkin seeds

Sometimes we find it difficult to believe in the great benefits that these small seeds can bring to our health, however we must not underestimate their size, as they provide a large amount of vitamins and minerals. Its high content of vitamin E stands out , which is ideal to protect the tissues of the body and provide elasticity in veins and arteries . In addition, they help prevent clots and promote circulation of the legs.

    Garlic

Garlic is an essential ingredient in the cooking of many countries, however, until recently its high nutritional value has not been recognized. It helps to clean the blood and prevent the accumulation of plaques in the veins . It is a potent natural antibiotic, so if you consume a clove of garlic fasting with a glass of water you will soon notice the results.

    Turmeric

It is a medicinal species used since ancient times in oriental cuisine that is gradually being introduced in western countries. Its high fiber content helps improve blood circulation and contributes to the decrease in blood cholesterol levels . In addition, by allowing an improvement in intestinal transit, prevents the walls of the veins from weakening.

Remember that, in addition to including these foods in your diet to improve blood circulation, you must reduce salt intake, drink plenty of water to eliminate toxins and facilitate the purification of blood, in addition to performing a little daily exercise . These are small changes that made daily will contribute to great benefits. Do you dare to start today?

In addition, at SHA Boutique you will find SHA Resveratrol, a supplement that helps expand blood vessels and decrease the activity of important cells in blood coagulation.

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7 tips for blood circulation

 Circulation problems occur when blood vessels lose elasticity, making it difficult for blood to travel throughout the body.

This situation is caused by a great variety of factors, such as high cholesterol , low fiber in the diet , consuming excess salt , as well as not drinking enough fluids , among others.

The most notorious symptoms are: cold feet and hands, heaviness of the legs, dizziness, cellulitis and night cramps .

While it is true that the genetic component may have some influence on the appearance of this abnormality, it is also important to take measures in time and help our body to regenerate.



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Therefore, in Salud180 we give you some tips to avoid circulation problems:

1. Eat foods rich in potassium such as vegetables and vegetables, and fruits, such as bananas.

2. Take a glass of red wine a day, in the main meal, since according to studies, it is beneficial to increase circulation .

3. Exercise , such as walking , swimming and cycling , at least half an hour a day.

4. Other exercises that can be done at home and that are ideal to activate circulation are: shrinking the toes as if you wanted to grab the objects; Then, leave your feet relaxed. Repeat the exercise twenty times. Lie on your back, lift your legs, and move them in circles. Repeat and do it three times.

5. Avoid the use of tight clothing : socks, belts, and underwear, avoid pressure, especially to sleep.

6. Do not include soups and other canned foods in the diet , due to the property of retaining water, which is related to circulatory problems.

7. Do not consume foods with a high content of saturated fats , such as whole milk products, cream, butter, sausages, bacon or industrial refueling, since by increasing the levels of triglycerides and cholesterol , it increases the viscosity of the blood , hindering its circulation .

Remember that physical activity and a healthy diet will allow you to prevent both circulation problems and chronic diseases, such as hypertension , obesity and diabetes .

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The ideal diet to improve your blood circulation

Swollen legs in summer and cold hands and feet in winter. These two symptoms, however simple they may seem, are synonymous with poor circulation. If you feel identified with them, you should eliminate all traces of sedentary life, reduce the consumption of salt, soft drinks, sausages and saturated fats and incorporate into your diet this list of foods that help improve blood flow.



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    Tomatoes
    They contain a substance called lycopene, an antioxidant that stimulates circulation and helps our veins and arteries to be healthier, preventing heart problems. This substance is also found in watermelon and melon.

    Citrus
    Vitamin C is present in oranges, lemons and other varieties of this type of fruit, which strengthen our immune system, in addition to reducing hypertension and cholesterol. In turn, this vitamin helps to purify our body of toxins, preventing fluid retention.

    Nuts
    Its high level of vitamin B favors the circulation of blood. In addition, they contain fatty acids that lower cholesterol and inflammation in the circulatory system.

    Chile
    It contains a substance called capsaicin, very beneficial for the circulation and the heart thanks to its anti-inflammatory properties. In addition, it helps reduce cholesterol.

    Ginger
    Among the multiple properties of this root, the one of stimulating the circulation of the blood stands out. In addition, it combats swelling thanks to its anti-inflammatory and analgesic action.

    Turmeric
    This spice so common in oriental foods contains anti-inflammatory, antiseptic and antioxidant properties. Its consumption helps to improve the fluidity of the blood.


    Garlic
    Its anticoagulant and vasodilator properties help the blood to flow more freely. At the same time, it protects the heart and arteries, giving them greater flexibility.

    Pumpkin seeds
    They are a natural source of vitamin E, a component that protects the tissues of the body and provides elasticity in veins and arteries. In addition to promoting circulation, thus avoiding discomfort such as tired legs, help prevent clots.

    Water
    And, of course, drinking enough water is essential. In addition to hydrating, it helps eliminate toxins in the blood, stimulates digestion and improves the supply of nutrients to cells. Experts recommend drinking 1.5 and 2 liters of water per day.

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8 exercises to improve blood circulation

Poor blood circulation is synonymous with swelling and muscle fatigue. The main causes of this problem have to do with sedentary lifestyle, either because we do not move enough or because we spend many hours sitting because of work. Other factors that can lead to bad circulation are eating a bad diet, smoking, drinking or stress. Then, from Dr. Gálvez Hospital we propose several exercises to improve blood circulation.



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Walk

One of the main recommendations of professionals to improve blood circulation is movement. Walking is the healthiest exercise because you will activate the fibers of your entire body and it will also provide cardiovascular and respiratory benefits.

Leg flexion

This exercise will help improve the circulation of the entire lower body. To do this you should lie with your back resting on the ground. Once in that position you should stretch your legs and raise and lower them alternately. During the exercise you will notice how the blood begins to move from the feet to the waist.

Leg opening

To alternate with the previous exercise another good movement to improve blood circulation in the legs is that of the opening. You must place yourself in the same position, that is, with your back on the ground. Then, raise your legs and keep them straight. Once so, separate them and join them repetitively.

Swim

To activate blood circulation in the trunk and arms, the best sport is swimming. As happens when you walk, you activate all the parts of your body and improvements at cardiorespiratory and vascular level. In addition, it is a little harmless sport.

Tiptoe

This exercise can be done at any time of the day: when you leave work, when you go shopping ... By moving on tiptoe you will activate the circulation of calves and calves, one of the most important muscles of the legs.

Push-ups with the feet

When you are at work and you notice that your legs are falling asleep and swelling because you do not have proper blood circulation, this exercise will help you wake them up. Rest your feet on the ground. First, raise your heels, as if you were standing on tiptoe. Then he rests his feet on the floor and, this time, he raises his toes to lean on his heels. You can repeat each movement several times or perform them alternately. In addition, it can be done without having to get up from the chair.

Arms up

To activate circulation in the arms you can lift and lower them simultaneously. Rest your feet on the floor and put your knees slightly bent. Now, open your arms in a cross and raise them and lower them simultaneously.

Neck movements

To improve the circulation of the head you can make several types of movements. In these exercises you should pay attention to the fact that only the neck moves and that your shoulders, trunk and legs remain immobile. The first movement you can do is from left to right, in the form of denial. The second, from top to bottom, in the form of affirmation. Finally, you can rotate the neck making slight circular movements.

Another sports

Apart from these exercises, there is another series of sports that will help you improve the circulation of the different parts of your body: running, dancing or riding a bicycle are the simplest and those that provide the most benefits.

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10 foods that improve blood circulation

Chilies

Chilies are a great way to improve the flow of blood circulation. The itch released by its seeds helps strengthen the arteries and blood vessels. The hotness of the peppers also drives circulation, which is why they are recommended for cardiovascular wellness. - Test: Chilli stuffed with Mexican cream

Oranges and other citrus fruits

Oranges are famous for their high content of vitamin C. In addition to helping the immune system , vitamin C strengthens the capillary walls and prevents the accumulation of plaques in the blood. Other fruits high in vitamin C are grapefruits, papayas and guavas.



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Ginger

Ginger is an excellent food to stimulate circulation. In its fresh form, ginger helps the stomach absorb nutrients and oxygen. Thus the blood gets the nutrients it needs to circulate throughout the body. Add ginger to your salads and soups.

Pumpkin seeds

Pumpkin seeds or seeds - a well-loved ingredient in Mexico - are rich in vitamin E. This vitamin protects body tissues and decreases the thickness of the blood, which can help prevent blood clots. Add nuggets to your salads , stews and, of course, to the mole .

Water

Water will help eliminate toxins from the body and improve blood circulation. Lack of water causes the blood to thicken, which can lead to blood clots. That is why it is recommended to drink at least 8 glasses of water a day.

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Garlic

An essential ingredient in Latin cuisine, garlic helps cleanse the blood and prevents the accumulation of plaques. This can prevent clots and maintain good cardiovascular health. Enjoy sauces that contain fresh garlic, such as chimichurri and pesto. - Try this spaghetti from quinoa al pesto

Nuts

Nuts are a good source of vitamin B3, also known as thiamine. Studies have shown that this vitamin boosts blood circulation. Add nuts to your salads, enjoy them as a snack or in sauces like Romesco . You can also crush them and use them to bake fish. Nuts can be high in calories; Be careful with the amount you use.

Tomatoes

Tomatoes are rich in lycopene, an antioxidant that stimulates blood circulation and can prevent heart problems . Eating tomatoes in red sauces, such as marinara, helps reduce the thickness of the blood, preventing the accumulation of plaques that can cause blood clots.

Watermelon

Like tomatoes, watermelon or watermelon is rich in lycopene, an antioxidant that boosts blood circulation. Lycopene helps keep the blood free of clots. Go for a taste of watermelon in a salad with feta cheese or pureed, gazpacho style.

Turmeric

Turmeric is a very popular spice in India. Praised for its medicinal properties, this yellow spice contains anti-inflammatory, antiseptic and antioxidant properties. Turmeric helps maintain fluidity of the blood. You can add it to your stews of meat and vegetables, rice and sauces. - Flavors of India against diabetes

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10 foods to improve blood circulation

Arteries and veins run through our body carrying blood where it is needed, but if it is difficult to circulate, problems may arise

According to the Traditional Chinese Medicine , to enjoy a correct blood circulation depends on the chi or energy of spleen and liver. There must be enough spleen energy for the blood to circulate well through the blood vessels and, in turn, if there is accumulated toxicity (eliminating it is a liver task), the veins may lose elasticity.

Caring for the lymphatic system is also essential to avoid poor circulation, since it collects a large part of the waste circulating in the blood through the lymph; Then this liquid is transported back to the bloodstream. This is an essential immune process.



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Maintaining an active life , avoiding constipation, raising the legs when resting and using hydrotherapy techniques helps good circulation.

10 foods to prevent poor blood circulation

The feeding is decisive. Avoid sugars and refined flours, toxic, hydrate well and avoid carbonated drinks. Hot foods according to oriental medicine (such as meat, alcohol or coffee) also favor obstruction.

1. Lemon improves elasticity

Its vitamin C is essential, since it intervenes in the formation of collagen and elastin , proteins that influence the capillary wall.

Take the juice of 1 lemon in a glass of water in the morning. If you take advantage of the skin (you can grate a little) and the white part you will get even more antioxidants. You can also dress your vegetables with lemon juice.

2. Turmeric protects against inflammation

It is anti-inflammatory and easy to use. Much of its benefits for circulation are due to its antioxidant effect, which counteracts the action of free radicals and toxins in the body.

Consume 2 slices of fresh root daily in infusion, smoothie, cream or sauce, always with black pepper and a little oil.

3. Ginger liquefies blood
Its frequent and habitual consumption helps to mobilize the energy and activates the circulation of the blood when fluidifying it. Consume it fresh or dry daily in sauces, vegetable creams, sweets or infusions.

4. Sunflower seeds provide vitamin E

In addition to providing essential amino acids necessary for the maintenance of capillary structures, they are rich in vitamin E , one of the most potent antioxidants for our body.

The recommended consumption of sunflower seeds is 1 tablespoon per day, as is, or better still, slightly toasted or soaked 12 hours and dehydrated.

5. Garlic has an anticoagulant effect

This natural anticoagulant helps the blood circulate better in the vessels. Together with the onion, it stimulates blood circulation and decreases the viscosity of the blood.

Each day it takes 1 crushed raw tooth.

6. Horsetail improves the condition of the vessels

It is rich in silicon, necessary for the formation of collagen and, therefore, the maintenance of vascular walls .

Every day you can take 2 cups in infusion, better with the ground plant. Or toast a little and add it to the gomasio, to the salads and to the vegetable creams.

7. Buckwheat reinforces the action of vitamin C

This pseudocereal is rich in a flavonoid called rutin that acts in synergy with vitamin C, protecting the wall of the vessels and capillaries . Its habitual consumption thus contributes to the protection of blood vessels.

Each week consumes 2 or 3 servings of buckwheat, cooked for example with leeks and shitakes.

8. Dark berries improve venous tone

Berries such as black grapes or blueberries are very rich in antioxidants and, in synergy with vitamin C, they also help to improve venous tone .

Black grapes and blueberries: a handful a day, alone or in dishes like a salad.

9. Millet tones the spleen

It is the cereal par excellence to tone the spleen , according to Traditional Chinese Medicine. The spleen governs the blood vessels and allows blood to remain in them and circulate properly.

Wash the millet before and cook it in plenty of water. Take 1 or 2 servings a week, as cereal or in the form of croquettes or cake.

10. Nuts are vasodilators

In addition to omega-3, fatty acids necessary for its anti-inflammatory effect, provide vitamin B3, which by its vasodilator effect promotes circulation and venous return.

Enjoy a handful of nuts a day, better lightly toasted or soaked a few hours.

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4 vitamins to improve your blood circulation

We must not remain passive before the possible circulatory problems that come our way. In addition to daily exercise, and proper treatment, we must promote the flow of blood in our body through food. These are the vitamins that should not be missing in our diet to get it.



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    VITAMIN B

    Specifically vitamin B3, called niacin, serves to strengthen blood vessels and increases the flow of blood so that it reaches the limbs without problems. In addition, it intervenes in the process of formation of blood cells and prevents the hardening of the arteries.

    We can find it in all kinds of foods: lean chicken / turkey meat, sunflower seeds, beet or lentils, among others.

    VITAMIN C

    Surely it is one of the best known, as we have spent all our life hearing about its benefits through orange juice. However, few know that in addition to strengthening our immune system serves to prevent blood clots or to strengthen arteries and capillaries, among many other benefits.

    Many vegetables contain this vitamin, such as pumpkin or spinach, as well as fruits such as orange, mango, strawberries or kiwi.

    VITAMIN E

    This antioxidant helps to widen the blood vessels, so it favors the circulation of blood through them, and prevents the appearance of clots. In addition, it helps the body produce the much needed red blood cells and transport oxygen and blood.

    Where can we find it? In very different foods such as vegetable oils, almonds, nuts, as well as broccoli or tomatoes.

    VITAMIN K

    This vitamin is vital for the coagulation of the blood, since if there is a significant deficit, internal hemorrhages could occur. In addition, it prevents arterial calcification, the appearance of varicose veins and the development of other diseases related to circulatory problems such as myelodyplastic syndrome.

    Olive oil is one of the most common foods with a high amount of vitamin K, but we can also find it in soybean oil, in lettuce or spinach.

Therefore, taking care of these vitamins, doing cardiovascular exercises and complementing our routines with an oral solution with vasoprotective principle, can ensure a great improvement in our circulatory system and, ultimately, in our well-being.

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How to improve blood circulation

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.

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HOW TO IMPROVE BLOOD CIRCULATION: 10 HOME REMEDIES

There are foods that help us improve blood circulation in the legs. Check here the 10 tips that will help prevent cardiovascular problems.

Over the years different symptoms can appear causing pain and fatigue in the legs, as well as other disorders related to the sensation of tingling and coldness in the extremities.

These symptoms can be caused by the inability of the veins to perform the proper return of blood to the heart.

The correct blood circulation is important to improve the ability to regulate body temperature, decrease heart wear and therefore reduce the chances of suffering cardiovascular problems.



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HOW TO IMPROVE BLOOD CIRCULATION

Here is a list of healthy habits that can help improve blood circulation in your body.

EXERCISES FOR THE CIRCULATION

It is important to maintain an active life: Avoid standing, standing or sitting for long periods of time.

If your work or lifestyle are sedentary, you can perform simple activities such as getting up every 2 hours to go to the bathroom or drink water to maintain proper blood circulation.

It is also advisable to move the feet to one side and the other. When you can, put your legs up for a few minutes a day to favor the movement of fluids that impede proper blood circulation. It is advisable to practice sports regularly.

Some moderate exercises such as walking daily, swimming or cycling help activate blood flow.

After exercising, we can apply cold water on the calves and massage with moisturizer to relieve the feeling of heaviness and thus activate the blood return.

FOODS TO IMPROVE BLOOD CIRCULATION

For the correct circulation of blood, it is essential to have a diet rich in fiber, fruits, vegetables and cereals, minimizing the consumption of salt to retain less fluid.

In addition, there is an extensive list of foods that have properties that favor blood circulation.

The consumption of citrus fruits - high content of vitamin C - contributes to avoid the excess of fat in the blood.

Garlic, celery and onion are also essential nutrients for good circulation as they prevent the formation of clots.

Other basic foods that contribute to our veins and arteries are healthier are tomato, mango and almonds because they contain a substance called lycopene that stimulates blood circulation.

There are other foods such as avocado, ginger and turmeric that also help maintain a fluid circulation.

But above all, it is recommended to keep the body hydrated , drinking controlled between 1.5 and 2 liters of water daily to eliminate toxins in the blood, stimulate digestion and improve the supply of nutrients to the cells.

PLANTS TO FAVOR THE CIRCULATION

There is a wide variety of herbs and medicinal plants that can help improve blood circulation.

Some of them, such as horsetail, nettle, hawthorn, achillea, linden flowers, rosemary or ginkgo, reduce fluid retention and provide noticeable relief to tired and swollen legs , helping to make us feel lighter in our day to day.

HOME REMEDIES FOR THE BLOOD CIRCULATION

Here is a list of 10 home remedies that are a great source of nutrients to improve blood circulation:

1. Turmeric is anti-inflammatory and easy to use. Thanks to its antioxidant effects, it protects from the toxins of our organism.

· Consume 2 slices of fresh root daily in infusion, smoothie, cream or sauce, always with black pepper and a little oil.

2. Buckwheat reinforces the action of vitamin C. This pseudocereal acts in synergy with vitamin C protecting the wall of vessels and capillaries. Its habitual consumption contributes to the protection of the blood vessels.

· Consume 2 or 3 servings of buckwheat per week, cooked for example with leeks and shitakes.

3. Sunflower seeds provide essential amino acids necessary for the maintenance of capillary structures. They are also rich in vitamin E, one of the most potent antioxidants for our body.

· The recommended consumption of sunflower seeds is 1 tablespoon a day, as is, or better yet, lightly toasted or soaked 12 hours and dehydrated.

4. Natural melon juice and green grapes . It is an antioxidant support to eliminate the difficulties of the circulation, preventing the formation of fatty plaque in the arterial walls. It is recommended to drink it on an empty stomach 3 times a week.

· Add a piece of melon, a cup of green grapes, 4 mint leaves and a glass of water to the blender and process until a homogeneous mixture is obtained.

5. Ginger liquefies the blood. Its regular consumption helps mobilize energy and activate blood circulation. · Consume it fresh or dry daily in sauces, vegetable creams, sweets or infusions.

6. Broccoli is one of the vegetables with the highest nutritional value. Rich in vitamins B1, E, A and C that contribute to the maintenance of body tissues, immune system, nervous system, liver system and with excellent antioxidant properties.

· Cook it steamed for 3 to 5 minutes to maintain its nutrients and phytochemicals.

7. Pumpkin seeds are beneficial for circulation, since they have anti-inflammatory properties. In addition, its richness in vitamin E makes them perfect to protect the body's tissues.

· Grind the seeds with water, let them stand for 10 minutes and then strain them. They can be sweetened by adding a little honey or adding a pinch of cinnamon.

8. Red pepper : it is rich in antioxidants and has great ability to expel excess lipids, clean the blood and promote blood flow. It is a natural remedy recommended to consume on an empty stomach.

· To obtain all its benefits you can add 1/4 teaspoon of pepper in a glass of warm water and wait for it to be diluted.

9. Radishes are diuretics, help fight cardiovascular diseases and strengthen the immune system.

· Wash the radishes well and add to the taste orange skins in the blender to make a smoothie.

10. Blackberries, raspberries and blueberries have many antioxidant substances. These substances prevent the deterioration of the arterial and venous walls, and favor the good state of the blood vessels due to their anti-inflammatory action.

· Consume a handful a day, alone or in dishes like a salad. Do not forget that circulatory problems need medical attention and treatment, however, following these tips and healthy habits will help improve your health and prevent cardiovascular problems.

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Natural tips to improve circulation

Health does not depend on a single factor but on the sum of several. Therefore, to enjoy good health it is necessary to put into practice a series of life habits that are not only coherent but complement each other.

In addition to following the doctor's instructions, to improve circulation you can resort to certain actions that, basically, consist of a series of habits whose main objective is to maintain a good quality of life.

And is that to enjoy wellness is not necessary to entrust all the 'responsibility' to pharmacological treatment. In this sense it is necessary to clarify that, although said treatment will be fundamental, it is necessary to complement it and reinforce it with a healthy lifestyle. Otherwise, it will be difficult to obtain real benefits in the short, medium and long term.



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It is necessary to remember that natural measures to enjoy good health are not limited to herbal medicine. Good rest, nutrition, hydration and exercise are ' natural' or common habits that make up a healthy lifestyle and have great potential to provide all kinds of benefits.

The importance of food

Within the habits of life, it is usually insisted on the importance of good nutrition. This is because, the consumption of a certain group of foods contributes significantly to avoid discomfort such as: swelling, heaviness, and fluid retention, which often accompany and intensify various circulatory disorders.

In fact, it is proven that a diet rich in salt and saturated fats is, both deficient and harmful, for the body. Especially if it is poor in water, fiber and in foods with essential nutrients such as potassium, antioxidants and polyunsaturated fatty acids.

Healthy diet.

Whether the doctor has diagnosed a disease of the circulatory system, or not, it is necessary to pay attention to the type of diet that is carried and, also, to evaluate if there is a consistent hydration.

Now, how to take a diet to improve circulation? To begin with, it is necessary to reduce the sodium intake and increase the amount of water , as well as foods with a high content of this, as well as other essential nutrients.

The next step will be to devise a food plan, with the help of the doctor and a nutritionist, depending on the current state of health and the needs of the body. In this regard, it is important to remember that each person has different needs and that not all recommendations apply to all cases.

For example, most dietary plans intended to promote cardiovascular health often include a large amount of fiber , but the patient may need to give an even higher priority to the intake of polyunsaturated fatty acids.

To control the circulation, stress must be controlled?

According to various researches, not only is there a relationship between circulation and lifestyle habits (such as diet, sleep and exercise) but also with factors such as chronic stress. This, when presented in a sustained and prolonged way, can affect the circulatory system .

And how this occurs? Well, in extreme cases, chronic stress can cause a significant increase in blood pressure, heart rate, triglyceride levels and blood cholesterol and may even increase the production of certain hormones that, in excess , are harmful to health.

Chronic stress implies a continuous wear of the organism by a constant feeling of threat. And while it is common to associate such wear only with muscle, cervical pain, migraine, digestive problems, the truth is that it is also associated with problems such as poor circulation.

Patients who suffer from hypertension and have been diagnosed with severe circulatory disorders, should seek to lead a healthy lifestyle that includes good stress management, to prevent it from causing major damage to their health.

Yes, it is essential to control stress

In short, it is necessary to learn to correctly manage emotions and control stress in order to enjoy good health. There are many ways to achieve this and, just look for the option that best suits personal preferences.

On the other hand, we must not forget that it is always possible to resort to psychological support. The professionals in this area are trained to carry out an appropriate treatment, focused on getting the person to take, by itself, the measures that will allow them to obtain well-being.

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5 simple ways to improve blood circulation

There are five very simple ways to improve blood circulation. It is a set of good habits that complement each other and that, therefore, it is important to keep them all at once so that they take effect.

Now, it is worth remembering that, in addition to putting good habits into practice, it is essential to always consult with your doctor about any other measure you wish to take. Remember, you must always think about your particularities and avoid resorting, in an impulsive way, to apparent generalized solutions.



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1. Take care of your diet, to improve blood circulation

The first way to improve blood circulation is to correct all those aspects of the diet that do not report benefits. For example, the consumption of saturated fats, sweets, carbonated beverages and processed foods should be eliminated. In short, what you should do is the following:

•     Prioritizes the consumption of fruits, vegetables and legumes , over any prepared or frozen food.
•     Moderates the consumption of red meat. The ideal is to consume it once or twice a week and, if possible, lean. In this sense, white meats are the most recommended for regular consumption. Especially, chicken and turkey.
•     Bollerías, sweets and the like are processed foods with high caloric level. Sugar is an enemy of your health, just like salt, so avoid them. It is not about eliminating them completely, but about learning to live without them and consuming them alone, from time to time.
•     Every time you feel thirsty, drink water. Avoid using commercial drinks' light and related.
•     Although it is essential that you stay hydrated, avoid falling into overhydration , as this can decompensate your body.

2. Exercise daily

To enjoy good blood circulation it is necessary to say goodbye to a sedentary lifestyle. And unlike what you usually think, you do not need to sign up to the most intense routines of the gym. With fulfilling the following, it is sufficient:

•     Walk , half an hour, every day at a rapid pace.
•     Do one hour of yoga every day.
•     Go to swimming, if possible, once or twice a week.

3. Say yes to vitamin C

You may think that vitamin C only serves to raise our defenses and protect us from colds and flu, when, in reality, it is much more beneficial.

Vitamin C plays a fundamental role in the health of the heart and the circulatory system. Thanks to this nutrient, the blood vessels are more elastic and in a better state.

On the other hand, vitamin C helps the body produce more collagen ,   an essential element for the formation and strengthening of arterial walls.
It is important to remember that the human being is not capable of producing vitamin C by itself. So, we must obtain it from the following foods , which should never be missing from your diet: oranges , grapefruit, lemons, kiwis, strawberries, papayas, guavas, as well as broccoli and peppers.

4. Take a clove of garlic fasting

Although many health professionals dismiss the benefits of the garlic clove on an empty stomach, many people decide to incorporate it into their morning routine to improve blood circulation. After all, this food is rich in nutrients that can help you enjoy good health.

5. Eat more nuts

We know that just by pronouncing the word "Fat" we get scared. However, there is a type of fatty acids that our heart needs to function optimally and thus improve the quality of blood circulation.

It is the omega 3 fatty acids, and also the omega 6, which are part of a healthy diet for all the benefits they provide:

•     They help us reduce the risk of arrhythmias.
•     They allow us to lower the level of triglycerides.
•     They also prevent the accumulation of fatty plaque in the arteries.
•     They reduce blood pressure.

Therefore, it would be highly recommended that during the week you introduce, with moderation, the following foods in your diet:

•     Nuts
•     Almonds
•     Salmon
•     Sardines in oil
•     Tuna
•     Mackerel
•     Avocados
•     Flax or linseed oil
•     Sunflower oil
•     Peanuts

Final recommendations

Remember that, in addition to these comply with these measures, you should try to follow the instructions of your doctor and avoid resorting to natural remedies as a main treatment, as these will not have the desired effect.

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6 Juices to improve blood circulation

An excellent home remedy for blood circulation is to drink orange juice with grapefruit, which should be consumed especially by people with a family history of heart disease. The vitamin C present in that juice, when consumed in ideal quantities, acts at the level of the blood vessels and helps prevent hardening of the arteries.

Other foods rich in vitamin C, which are also indicated to improve blood circulation are pineapple, strawberry, kiwi, vegetables such as celery or celery, beetroot leaves and parsley also help improve circulation because they help to decrease inflammation, improving the passage of blood through the arteries.



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Some recommended juices that can be taken daily to improve circulation are:

1. Orange juice with parsley


Ingredients

•     3 oranges;
•     1 mandarin;
•     1 cucumber with shell;
•     1 tablespoon of parsley

Preparation mode

Blend all the ingredients, you should not strain and ideally you should drink this juice, at least 3 times a week, so that it meets the desired protective effect.

2. Carrot juice with celery Spain


Ingredients

•     3 carrots;
•     1 glass of water;
•     1 stalk of celery Spain / celery with or without leaves

Preparation mode

Beat everything in the blender, strain and sweeten to taste. Take every day at breakfast or in the middle of the afternoon.

3. Pineapple juice with ginger

Ingredients

•     5 pineapple slices;
•     1cm of ginger root;
•     1 glass of water.

Preparation mode

Beat everything in the blender or if you can only pass the pineapple and ginger through the centrifuge without adding water, and drink then. Take this juice after dinner.

4. Watermelon juice with lemon


Ingredients

•     1 whole watermelon;
•     Juice of 1 lemon.

Preparation mode

Drill a hole in the top of the watermelon to fit the hand mixer inside and crush all the pulp. Strain this pure juice and then add the lemon juice and mix well. Take this juice throughout the day.

5. Passion fruit with wild cabbage

Ingredients

•     5 passion fruit or passion fruit;
•     1 leaf of wild cabbage;
•     2 glasses of water;
•     Sugar to taste.

Preparation mode

Beat everything in the blender, strain and take 3 to 4 times a day.

6. Beet juice with orange

An excellent home remedy to improve circulation is beet juice with orange. The beet has a high quality iron content, which is essential for the construction of red blood cells, thus improving circulation, decreasing the symptoms of weakness and preventing anemia. Despite its benefits, beet juice should be taken in moderation, 30 to 60 ml of juice are sufficient.

Ingredients

•     2 beets;
•     200 ml of orange juice.

Preparation mode

Place the raw beets together with the orange juice, in the blender and beat at moderate speed for approximately 1 minute. After this procedure, the juice is ready to be drunk.

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How to improve blood circulation with food

Some foods rich in vitamin C, water and antioxidants such as orange, pepper or garlic have properties that improve blood circulation, helping to reduce swelling of the feet and the feeling of cold hands, leg pain and fluid retention, They are frequent symptoms in people who have poor circulation, so the consumption of these foods should be daily.

Adequate nutrition can help alleviate the symptoms of poor circulation after 3 months of changing eating habits, but it should not be the only form of treatment, especially if after that time symptoms such as bloating and respiratory fatigue persist, since they can have origin in a cardiac and / or renal disease and, therefore, it is necessary to consult the doctor, cardiologist or vascular surgeon.



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What foods to consume to improve circulation

Some examples of foods that increase blood circulation are:

•     Orange, lemon, kiwi, strawberry - because they are rich in vitamin C, strengthening the wall of blood vessels.
•     Salmon, tuna, sardines, chia seeds - since they are foods rich in omega 3, which makes blood more fluid, facilitating circulation.
•     Garlic and onion - because they are foods rich in allicin, which is a substance that helps prevent the blockage of blood vessels.
•     Tomato, mango, chestnut, almonds - as they are foods rich in antioxidants that protect blood vessels and keep them healthy.
•     Beet leaves, avocado, yogurt - because they are potassium-rich foods that help eliminate and regulate water in the cells of the body decreasing swelling.

To use these foods on a daily basis, you can substitute juices, garnishes for garlic and olive oil or meats for fish. In addition to this, it is very important to avoid foods rich in salt and fats such as sausages, fried foods, fatty cheeses or pre-prepared foods, for example, because they hinder blood circulation.

5 food tips to improve blood circulation

These 5 tips are easy ways to improve blood circulation with food:

•     Drink orange juice and strawberry at breakfast;
•     Eat fish such as salmon, tuna or sardine at dinner;
•     Always use garlic and onions in the preparations;
•     Eat vegetables at lunch and dinner. They can be raw or cooked;
•     Drink a glass of beet juice every day.

Another very important suggestion is to drink the carqueja tea throughout the day, which has properties to improve blood circulation.