How to improve blood circulation
There are many reasons why our blood circulation can get worse. Among the most important we can highlight:
- Age
- Our genetics
- Situations that condition us to be immobilized for a few hours, such as long trips by plane or being in bed for a period of time due to illness or surgery.
- Why do not we practice enough physical exercise and we lead a sedentary life, from the office to the car and from the car to the house, then to the sofa and then the bed.
There are also certain medical conditions that can cause clogged arteries to prevent blood from flowing through them as you would normally. An example of these would be the formation of atheromatous plaques because cholesterol oxidizes and becomes attached to the vascular wall, calcifying and causing the vessels to become narrower, which would make normal blood circulation difficult.
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Ironically, what people usually complain about because they are visibly appreciated, are varicose veins or swollen or tired legs, or even erectile dysfunction ... but behind all this evidence is the real problem.
The circulatory system is important because it is an organ system driven by the heart, to provide a constant supply of blood to the body through the blood vessels. Its fundamental role is that:
- It supplies oxygen and nutrients to all the cells of the body.
- Eliminates any waste products or toxins from the body.
- The blood flow helps to heal any wound or injury in the body.
- It also regulates the temperature and the pH level in the body.
When the blood does not circulate properly, health problems can arise.
The most frequent symptoms of poor blood circulation are dark circles and loss of vision, varicose veins, deep vein thrombosis, cardiovascular disease and blood clots, restricted blood flow to the brain, memory loss, headaches and dizziness, and erectile dysfunction.
Blood circulation is improved naturally
Blood circulation is improved through all forms of movement, along with the incorporation of certain foods and beverages in our diet.
Performing hot water baths followed by cold water and walking barefoot on the beach allowing our feet to get wet can stimulate blood flow. But when it comes to achieving better results, what really exerts a greater impact improving blood circulation is the selection of certain foods and physical exercise.
A diet rich in antioxidants, omega 3 fatty acids, lots of fruit, green vegetables, nuts, and seeds are the basis for good blood circulation.
We advise you to add these foods to your daily menus:
1. Celery and green vegetables
Celery is rich in vitamin K , there are two forms of vitamin K, vitamin K1, which is present in vegetables, especially in green leafy vegetables, and vitamin K2, which is synthesized in the intestine by bacteria. Vitamin K is important because it is necessary for the coagulation of blood, and although the concept of coagulation seems contrary to what would be the improvement of blood circulation, the fact that vitamin K2 prevents arterial cacification, and the hardening of arteries, common factor in coronary artery disease and heart failure, we can say that vitamin K is an ally since it has the function of calcium crystallizing in the bone and not going to be deposited in the arteries.
Celery is also important to eliminate waste due to the electrolytes it contains and because it is a natural diuretic. You can use it in a green shake adding carrot and ginger, chopped in salads, in soup, or simply raw, for example, as substitute bread sticks to eat hummus .
It does not matter what type of green you choose; Greens are the most alkalizing foods, with the highest concentration of chlorophyll. Especially algae such as chlorella and spirulina are an ideal superfood. They cleanse the blood and also the liver.
Spinach, kale, mustard, turnip, arugula, romaine lettuce and even lettuce are excellent choices. Enjoy them by eating them, either in soup, smoothie or puree.
Cucumbers are very similar to celery in its ability to transport waste and eliminate toxins, and provide water, potassium, vitamin C and fiber to further benefit blood circulation. Cucumbers are especially anti-inflammatory.
Asparagus is another wonderful food in the cleaning of toxins and waste. It also acts as a diuretic due to its high potassium content and contains important B vitamins such as folic acid, vitamin C and fiber. This small and powerful stem is even a good unknown source of protein, which contains 4 grams in only 6 stems.
2. Beetroot
Nitrates that are found in higher concentrations in vegetables such as beets, and green leafy vegetables like spinach are naturally converted to nitric oxide in our body, a molecule that relaxes and widens blood vessels and affects efficiency with that the cells use oxygen. Several manufacturers have found ways to liquefy beets and concentrate nitrate into beet juice "juices" for use in sports.
Although several studies have reported indirect evidence of improved muscle oxygenation during exercise after consuming nitrate-rich supplements such as beet juice, a study conducted by Penn State University in 2015 showed that it did not improve blood flow to the muscles. contracted, perhaps because the patients were young without problems of blood circulation or blood pressure, or because the intensity of physical exercise to which they were exposed were low. The truth is that more studies are needed to draw more clarifying conclusions!
3. Cayenne pepper is an excellent way to increase blood circulation and metabolic rate. It will also help strengthen the arteries and blood vessels, and can prevent numbness of the fingers and poor blood circulation in the feet. Use it as a condiment in your food.
4. Garlic is a natural anticoagulant, also fermented or aged garlic . It is great for increasing the circulation of blood in the hands and feet, and it also cleans clogged arteries if eaten raw daily. It is ideal to add it to the stews. Those people who do not like the taste of garlic can consume food supplements that contain it, such as Kyolic Forte or omega 3 Plushinzo .
5. Fish such as salmon and herring can benefit the heart, as they contain omega 3 fats, a very good nutrient to improve blood circulation. Food supplements with omega 3 can help those who do not consume blue fish more than 3-4 times a week. For example omega 3 Plushinzo or MorEpaPlatinum or Marine Pro are interesting omega 3 to use in these cases as a supplement to the diet.
Particularly the omega 3 Plushinzo is one of our favorites, because in addition to having omega 3 has other very potent ingredients to improve blood circulation such as garlic extract , vitamin E , pycnogenol, and others such as folic acid that helps reduce Homocysteine levels (homocysteine is an independent marker of cardiovascular risk that produces hardening of blood vessels) and resveratrol, a cardiovascular protective antioxidant.
6. Ginger is a somewhat spicy rhizome that stimulates blood flow in addition to improving the immune system. It can be added cut into thin slices, in an infusion or used in stews.
7. Raw seeds such as pumpkin or sunflower seeds are a food source of vitamin E , an antioxidant that allows blood to flow freely and prevents the formation of clots and the oxidation of fats. Chia seeds , flax, are also rich in omega 3 fatty acids, fiber and antioxidants.
8. Nuts such as nuts contain niacin or vitamin B3, which favors the dilation of blood vessels, so they can prevent blood circulation problems. They are also rich in vitamin E. Nuts, in addition, are rich in omega 3 .
9. Cocoa It is one of the superfoods that contains flavanols that improve vascular health. In the case of flavanols, a daily intake of 200 mg is necessary to help maintain the elasticity of the blood vessels, thus contributing to normal blood circulation. A contribution of only 2.9 g of Cocoa Bio Powder Active Foods provides those 200 mg of flavanols.
10. Grapes, wine and resveratrol
Resveratrol is a bioflavonoid polyphenolic antioxidant that certain plants develop as a protection mechanism and response to environmental stressors (solar radiation, the presence of insects or other predators, injuries and fungal infections). Today, it is believed that resveratrol is one of the most potent polyphenols and one of the strongest protectors against the symptoms associated with aging and free radical damage.
It is found mainly in the skin of red grapes, red wine, raw cacao and dark berries such as cranberries, blueberries and blueberries. Red wine is probably the best known source of resveratrol, mainly due to its high levels acquired thanks to the fermentation process that transforms the grape juice into alcohol. During the production of red wine, the seeds and grape skins ferment in the juices of the grape, giving them positive effects on the levels and availability of resveratrol .
In addition to the many benefits studied, it protects cardiovascular health
The omega 3 Plushinzo contains in its formula resveratrol, among other ingredients.
11. Pycnogenol , this ingredient can not be "eaten directly from a food" because it is an antioxidant found in the bark of the French maritime pine. But we consider it useful to mention it in this blog since it improved the blood circulation disorders in three new studies.
The doctors designated 30 diabetic patients with severe damage to the blood vessels and ulcers in the lower extremities for taking and divided them into 4 groups. Each group was assigned a dose
● Group A - an oral dose of 150 mg of Pycnogenol
● Group B - a topical dose of 100 mg of Pycnogenol powder (from the capsule) applied directly to the wound
● Group C - a combination of these two treatments
● Group D - one placebo per day for six weeks.
The four groups also washed the wound with warm water and disinfected it every day.
At the end of the study, the result obtained in the decrease in the size of the ulcer was as follows:
- Group A - oral group: decrease of 41.3%
- Group B - topical group: 33% decrease
- Group C - oral-topical combination group: decrease of 74.4%
- Group D - placebo group: 22% decrease
Those who took oral Pycnogenol also had better blood circulation in the small blood vessels (microcirculation).
This extract exists as a food supplement, and can be found loose or mixed with another ingredient in other food supplements such as the omega 3 Plushinzo .
In summary, physical exercise, eating a varied diet mainly plant and the use of some supplements rich in omega 3 and certain active ingredients are the basis for maintaining normal blood circulation.
This information (and any accompanying material) is not intended to replace the care or advice of a physician or other qualified health professional. Any person wishing to undertake any change in their diet, drug, exercise or other lifestyle intended to prevent or treat a specific disease or condition, must first consult and seek authorization from a physician or other qualified health professional.
It is also advised before using any food supplement that your doctor verifies that there are no interactions of the medications you are taking with the lifestyle including food ingredients, plants, species etc ... we advise the use of G-nomic pharmacogenetic interpretation software ( www.eugenomic.com ).
The foods included in the food supplements are not intended to prevent or treat any disease. A varied and balanced diet is recommended, as a healthy lifestyle.
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