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How to improve blood circulation

The circulatory system is responsible for driving blood to all cells of our body to provide nutrients and collect metabolic waste that we eliminate by other organisms in our body.

The poor circulation of the blood produces problems that in the first instance are not completely serious, but they can become so if they are not treated properly.

How can we improve circulation:

    Through a good diet . Foods that have potassium in their content favor the elimination of water. Some to highlight would be nuts, whole grains, fish, meat, bananas. Another class of foods are the antioxidants that protect the walls of the arteries and veins, such as raspberries, carrots, citrus fruits, grapes, spinach and tomatoes. We also recommend foods with fiber, wheat bran, vegetables, dried fruits and vegetables like prunes and raisins are ideal.



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•     Physical activity is very advisable for those with circulatory problems since the exercise keeps the legs moving, which starts the blood supply. Dancing, walking, running, cycling or swimming will make a difference and changes will be noticed.
•     Finish the showers with cold water d, to accelerate blood circulation.
•     When sitting avoid crossing the legs , because the pressure exerted by one leg on the other is completely harmful, since it hinders the natural transit of blood and promotes the new appearance of varicose veins.

We recommend that you visit your family doctor annually to prevent any problems you may have for poor blood circulation.

Medical Services

The information published in this medium does not substitute or complement in any way the direct attention of a doctor, nor its diagnosis, nor the treatment that it prescribes; neither should it be used for self-diagnosis.

The use that the reader makes of this service is carried out under his exclusive responsibility.

recommends that for any question related to your health always consult a doctor.

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How to improve blood circulation? Some home remedies

The remedies that you could use to improve the circulation of the legs:

1. Ginkgo biloba: It is one of the best natural remedies to improve blood circulation, since it has the ability to dilate the veins, to make them more elastic . Prepare an infusion with the leaves of this plant once a day to take advantage of its benefits.

Other forms of taking ginkgo biloba are in liquid extract , which you can find in herbalists and specialized health food stores, or in capsules prepared with this plant.



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However, it is important to take into account the contraindications of ginkgo biloba, since it is not recommended to pregnant women, or to people suffering from insomnia or anxiety.

2. Garlic: Among all its properties, dilates blood vessels and favors the blood does not coagulate , therefore, many medications to treat tired legs or varicose veins include this ingredient.

Include 1 clove of garlic in your meals. Another way to use them is to make a bath of warm water with garlic, soaking the feet to activate the circulation of the legs.

3. Cat's Claw: It has a component that helps blood fluidity and decreases the ability of coagulation and platelet aggregation.

Therefore, the use of supplements with this plant that you can find in herbalists and specialized health food stores, will help you improve blood circulation.

4. Horsetail: Diuretic and promotes circulation, prevents hardening of the arteries and also helps to reduce the levels of fat and cholesterol in the blood.

One of the best ways to consume this plant is to prepare an infusion to improve circulation.

Another remedy: 2 heaping tablespoons of horsetail and 1 liter of water. Take to heat in the fire.

When it breaks to boil, turn off the heat and let the infusion rest for 15 minutes. Strain and drink 1 or 2 cups a day.

5. Hamamelis: You can perform frictions or scrubs with witch hazel to relieve pain and swelling of legs by varicose veins

6. Cayenne Pepper: It is a spice that has properties to activate blood vessels and improve the blood supply.

You can benefit from these properties by adding cayenne pepper to one of your dishes to allow the blood to circulate faster and improve circulation. It is one of the remedies that our grandparents used the most and it is because the result is very effective.

Remember: you are unique and unrepeatable. These tips do not exclude medical consultation and a Lic. In Nutrition who can perform specific treatments for you.

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Exercises to Improve Your blood Circulation

Having good blood circulation is frankly important, especially as the years go by. In addition to eating healthy, there are many other easy exercises you can do to keep your circulation in the best possible conditions. Take a look at these suggestions we have prepared for you and try to incorporate them into your daily routine.

General Exercises

Go for a walk

Incorporate a 30-minute quick walk to your daily activities, so that blood flows better around your body. By doing so, you will also lessen any pain you may be experiencing due to poor blood circulation. Regular walks can also help you avoid the effects of atherosclerosis, which is the buildup of plaque in the arteries, which causes blood flow to decrease.



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Swim

Swimming is an ideal exercise to improve blood flow, especially at advanced ages. Exercising by floating in the water brings many benefits, regulates blood pressure and makes you more resistant to heart problems. Start going to the pool once a week and gradually increasing.

Get out on a bicycle

If you live in the countryside or in an open area with specially designed bicycle lanes, do not think twice and reserve a daily time for a ride. While it is true that your legs will get greater benefits than any other part of the body, it is also a good cardiovascular exercise, such as swimming or walking. The best thing would be to start slowly and increase the kilometers traveled little by little. A short walk of 30 minutes, two or three times a week, can be a great benefit to improve blood circulation.

Stretch

If you are one of those who have a sedentary job and spend hours sitting in a chair, be sure to get up every hour from the seat to do stretching exercises. You can make circles with your arms, or touch your toes with your hands. The goal is to accelerate your heart rate and not stay in the same position all day.



Exercise Your Hands

Stretching the fingers

To begin, close your hand with your thumb enclosed. Then open your fingers as much as possible, but without causing discomfort. Do this exercise ten times in one hand and then change to the other.

Folding dolls
Extend your arms and fingers as much as possible. Then fold the wrists upwards with the fingers extended and then bend them down. Repeat with both hands several times.

Wrist circles

Squeeze the thumb of your hand with all the fingers and slowly rotate the wrist for ten times. Do the same with the other hand.




Exercise Your Feet and Legs

Heel lifting

You can do this exercise either sitting or standing. Simply raise the heel of both feet simultaneously and hold this position for 10 seconds. Repeat the exercise five to 10 times in a single session.

Walking on tiptoe
Simple and fast. Stand on tiptoe and walk for several minutes until you feel tired. With this exercise you will not only improve your circulation but you will also be stretching at the same time.

Circles with the foot
Sit on a chair and stretch one leg, keeping the toes also stretched. Now draw circles with the leg for a few moments to then change legs and do the same. This exercise will improve circulation and tone your legs.

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10 Excellent home remedies to improve blood circulation

The adequate blood circulation in the body is vital for a perfect health, since by means of the circulation is that the nutrients, minerals and oxygen are transferred to different parts of the body; In addition to this, good circulation promotes cell development and correct function of the organs. It is necessary to keep in mind that poor circulation can affect the whole body, including the brain, heart, liver, kidneys and extremities.

To detect at the time when this is happening poor circulation in your body is easy, if you have some numbness or tingling sensations in a certain part of the body, in addition to cold hands and feet, fatigue, dizziness, hair loss, dry skin , edema, headache, muscle cramps, pain in the legs and an irregular heartbeat, you should be alert.



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There are many causes why you can suffer from this disease, but to improve the situation, start by making changes in your lifestyle, eating a healthy diet and try these wonderful homemade antidotes. It is important that those with circulatory disorders ask a doctor first.

Home remedies for blood circulation

The exercise

home remedies exercise

Exercise is the best way to encourage good blood circulation, it is not necessary to perform strict exercises with weights. Simple exercises are enough to improve blood flow.

Walk for 30 minutes at least 5 times a week. Do swimming, running, cycling, and other related activities, 2 times a week. Do exercises for 15 minutes a day in the mornings.
Note: Do not overwork with exercise, especially when the circulation is poor.

The massage

home remedies head massage

Regular massage helps blood flow through congested areas. A relaxing massage throughout the body helps to dilate the blood vessels, which in turn facilitates the flow of this.

Heat some olive oil, coconut oil or almond oil to massage or add a few drops of rosemary oil. Massage gently but firm hands, legs, ankles and other parts of the body with oil, wait a while and take a hot bath, do this 2 times a week.

    Note: When performing the massage, make the movements towards the heart for better blood flow.

Hydrotherapy

Home remedies Hydrotherapy

Hydrotherapy is another simple and efficient way to have a good circulation. Enjoy a hydromassage bath, steam bath, hot tub or sauna twice a week.
Turmeric

Home remedies curcuma

Turmeric is a fantastic seasoning that helps improve blood circulation , because it has the active ingredient of Turmeric, which helps reduce the process of clot formation and decreases the buildup of plaque in the arteries.

How should you use it?

•     Add 1 teaspoon of Turmeric powder and a little honey in a glass of warm milk. Take 1 or 2 times a day.
•     You can also take turmeric supplements after asking the doctor.

The cayenne

home remedies cayenne pepper

Cayenne contains Capsaicin that helps increase blood flow through the body and organs, as well as strengthens the arteries and Piliferous. In addition to this, it helps reduce the symptoms of poor circulation such as headache, cold feet and tingling in the legs.

How should you use it?

Mix ½ teaspoon of cayenne pepper powder, two tablespoons of organic apple cider vinegar and 1 tablespoon of molasses in a cup of water. Take this mixture a couple of times a day.

Note: Women who are pregnant or breastfeeding should avoid consumption of cayenne pepper.

Coconut oil

home remedies coconut oil

Coconut oil is very advantageous for improving blood circulation, since it has healthy fats and contains medium chain triglycerides that help to calm the inflammation of the arteries.

How should you use it?

•     Consume 2 - 3 tablespoons of extra virgin coconut oil daily.
•     You can also use hot coconut oil to massage your hands and legs daily.

Green tea

Home remedies green tea

Green tea is rich in antioxidants that help relax arteries and improve circulation. It is associated with an increase in the levels of nitric oxide, a potent vasodilator. It helps to widen blood vessels, which increases blood flow.

How should you use it?

Put a bag of green tea in a cup of hot water for 5 minutes, squeeze the excess tea by pressing the bag against the cup with a spoon, remove the bag, add the honey and take it. You should take it 2 - 3 cups a day.

The dark chocolate

chocolate

The cocoa in the dark chocolate helps in the blood flow, on the other hand, according to an investigation in 201 published in the gazette of the American Heart Association, dark chocolate improves the blood flow in the legs widening the arteries.

How should you use it?

Eat a small piece of dark chocolate a day to improve circulation. However, be sure to choose dark chocolate with 70% cocoa.

Ginger

Home remedies Ginger

This is an ingredient that can help because it contains compounds such as Gingerols and Zingerone that have a warming effect on the body, resulting in good blood circulation. Regular consumption of ginger prevents the creation of blood clots in the body and reduces the danger of heart disease and atherosclerosis.

How should you use it?

•     To make the tea, you should boil 1 tablespoon of thinly sliced ​​ginger in 2 cups of water for 10 minutes, strain, add the honey and take. Drink ginger tea 2 - 3 times a day.
•     You can chew certain slices of fresh ginger each and every day or include dried ginger.
•     Another alternative is to take ginger tablets after asking your doctor.

Garlic

home remedies garlic

Garlic promotes blood circulation , reduces blood pressure and prevents the aggregation of platelets in the blood. It is efficient in preventing the buildup of plaque in the arteries and reduces the danger of atherosclerosis.

Using each of these home remedies, rest assured that it will improve your blood flow; do not forget to exercise daily.

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Follow this daily routine to improve blood circulation

Feet and ankles swollen in the summer and, in the winter, a feeling of constant cold in the extremities of the body are the symptoms of poor circulation . A real nuisance for those who suffer it and a phenomenon that may depend on many factors . The positive news is that there are small daily actions that help improve blood circulation . Do you apply them in your day to day?



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Why do I have cold feet in winter and swollen legs in summer?

Poor circulation can cause even more serious symptoms than those mentioned above. Varicose veins , phlebitis and purple legs may appear in people who have poor blood circulation.

This problem does not have a specific cause, but it can be the consequence of several factors:

•     Unhealthy habits such as excessive caffeine in the diet or smoking, diets rich in saturated fats.
•     Diseases such as diabetes , hypercholesterolemia, obesity.
•     Lifestyle also influences the proper functioning of circulation. Both spending many hours on foot and making a sedentary lifestyle can cause or aggravate the symptoms of poor circulation.

Routine to improve circulation

Faced with the presence of more severe symptoms of poor circulation, tingling, varicose veins, pain, difficulty walking , it is important to follow the recommendations of a specialist.

To prevent the appearance of milder symptoms and take care of your legs in both summer and winter, it is important that your routine does not miss physical exercise .

Especially if you spend a lot of time standing or work requires you to sit for many hours, we suggest some exercises that will help you improve circulation . You can do them even in the office!

•     Stretch Sitting on a chair, raise one leg parallel to the floor and squeeze the muscles. Then he relaxes and rests his foot on the floor. Keep alternating the two legs and perform about 30 repetitions.
•     Contract This time, squeeze a book between your knees, support your hands on the sides of the chair to help you raise your feet about 10 cm from the floor, without releasing the book between your knees.
•     Activate From the same position, put your legs together and put your feet on tiptoe alternately. There is a second on each foot and repeat the exercise for a minute.

Ideally, perform these exercises twice throughout the day and get up to take a few steps whenever possible.

If you work standing up most of the day , try to make the scales whenever you have the opportunity, wear comfortable shoes and do this exercise whenever you can:

From the standing posture, with the straight back and the coccyx inwards, inspire and climb on the toes while contracting the muscles of the legs. Count to 5, exhale and lower. Repeat 10 times. If you work facing the public you can do the exercise simply by contracting and relaxing the muscles. Repeat several times a day to relieve the feeling of swelling or coldness in the legs .

Good habits to keep your legs in shape

Small actions in your day to day can improve your lifestyle by alleviating the symptoms of poor circulation. Here we bring you some examples:

•     Some supplements help strengthen the arterial walls . Collagen is an essential component for the health of veins and arteries that are essentially composed of this protein that gives the vessels elasticity and resistance.
•     Some infusions and plant extracts that help prevent arterial blockages. A specialist will know how to guide you in choosing the most suitable ones for you.
•     Balanced diet rich in fruit, vegetables and unsaturated fatty acids to provide your body with the nutrients necessary for the proper functioning of the circulatory system .
•     Support your legs on a pillow at bedtime to facilitate blood return.
•     Wear comfortable shoes with 3-4 cm wedge .
•     Leaning your feet on a stool if you spend many hours sitting improves the venous return from the feet to the heart.
•     The draining massages to relieve the swelling help to improve the symptoms. In these cases it is very important to undergo only professional treatment to avoid risks.

The mild discomfort caused by poor circulation can be alleviated with a little prevention. What are you doing to improve the circulation of your legs?

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Exercises to improve blood circulation in pregnancy.

The body of the pregnant woman needs anatomical, physiological and chemical modifications to guarantee the baby the best conditions for its development. These changes tend to cause slight discomfort, one of them being the deficiency of the blood circulation.

During pregnancy, the mother's blood , in addition to meeting the needs of her body, must supply the necessary substances for the development of her child and collect the waste to eliminate them. The process of substance exchange , in both directions, is carried out through the placenta .



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The blood vessels of the mother dilate from the beginning of pregnancy, increasing the volume of maternal blood by approximately one and a half liters. Due to the increase in volume of the uterus, the blood return from the legs is difficult and usually produces inflammation , a feeling of heaviness and, in some cases, causes the appearance of varicose veins. Meanwhile, the discomfort increases if the uterus, on the right side, compresses the vena cava that is responsible for returning blood to the heart.

During the second and third trimesters , the mother is likely to experience leg cramps , especially while sleeping. Cramps occur when the muscles are suddenly tense, for various reasons: lack of fluids, injury, muscle strain or staying in the same position for a prolonged period. Problems with blood circulation or pressure in the nerves of the spine can also cause pain similar to leg cramps.

To prevent these discomforts , it is advisable to carry out an active pregnancy , through the practice of physical exercises, controlled by a professional specialized in Physical Education for pregnant women, as long as the doctor is available. Some ideal physical practices to perform during pregnancy, which improve blood circulation, are swimming , aqua-gym and outdoor walks . In the meantime, if the modality chosen is gymnastics , the routine should be practiced on a firm surface and should take into account some care. Begin the exercises slowly and gradually ; if you feel pain or fatigue, lower the intensity of the exercise; Always try to breathe normally.

Below, you will find some exercises that can help you avoid or mitigate the deficiency of the blood circulation.

Stretching legs and feet: Sit with your back straight and your legs extended in front. Place your hands on the floor, near your hips, to support your weight. Bend the knee slowly and then straighten it. Repeat the exercise with the other leg. This will tone the muscles of the calf and thigh, and will also help relieve cramps.

Move the ankles circularly.

Relaxation: Lie down, with your legs resting on a chair or a bed, but as you increase in volume, avoid doing it on your back for too long. It may help to have the shoulders slightly raised with pillows so as not to get dizzy. This will help relieve swelling of the ankles and feet . If you choose to lie flat on the floor, lie on your side with a pillow under your head. Flex the upper arm and leg and place a pillow under the knee. Keep the other leg stretched. Close your eyes and focus on your breathing. This position relieves pressure on the large blood vessels and abdomen.

Likewise, it is advisable not to stand for a long time, sitting or standing in the same position for a prolonged period. Also, avoid sitting in a position that limits blood flow (such as sitting cross-legged for a long time). It is also advisable to rest a few times during the day and sleep with slightly elevated legs .

Finally, the normal changes that occur in the blood circulation during pregnancy represent an additional effort for the heart, so a woman who is pregnant or considering being pregnant should tell her doctor if she has or has ever had a heart disease

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10 plants to improve blood circulation

Nettle
The infusion of nettles is an excellent iron supplement in the treatment of anemia. It helps regulate hypertension combined with hawthorn and lemon balm, and is a traditional remedy for varicose veins mixed with motherwort and royal pate.

ginger, plant to improve circulation Ginger
Effective circulatory and vasodilator stimulant that also exerts an anti-cholesterol action. You can take ginger powder dissolved in hot water, in tincture or in capsules, to relieve cold in feet and hands, and contribute to the treatment of arteriosclerosis.



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hawthorn, plant to improve circulation Hawthorn
Traditionally used as a restorative of the heart and for circulation, hawthorn helps regulate heart rate and hypertension. Take in infusion, tincture or capsules.

alquilea, plant to improve circulation Aquilea
Combined with lemon balm and hawthorn in infusions or tincture, alkaline reduces hypertension and treats arteriosclerosis. Wet a cotton disk in diluted tincture or cold infusion to stop nosebleeds.

Linden, plant to improve circulation Linden flowers
The small-leaved lime flowers help reduce the stress and tension associated with hypertension, and it is also used to strengthen the arteries and relieve headaches resulting from hypertension. It is often combined with hawthorn and taken as an infusion or tincture.

garlic, plant to improve circulation Garlic
It helps prevent the increase of cholesterol and has a beneficial anticoagulant action for thrombosis and arteriosclerosis. Take the raw garlic, in juice or in capsules.

rosemary, plant to improve circulation Rosemary
Circulatory tonic traditionally used to strengthen the heart, reduce varicose veins and prevent arteriosclerosis. Combine with melissa in infusion to avoid the headaches derived from hypertension.

Ginkgo, plant to improve circulation Ginkgo
Stimulant of the circulation and peripheral vasodilator. Combine with hawthorn to treat arterial diseases. Combine with alkaline to treat varicose veins. Combine with ginger to treat cold extremities, intermittent claudication and chilblains.

Goji, plant to improve circulation Goji
Chinese tonic that is believed to provide a very long life. Its berries, star ingredients in the West, are a tonic for the circulatory system and blood, and relieve dizziness, tinnitus or tinnitus by which bumps or sounds are heard in the ear without coming from any external source.

Hamamelis, plant to improve circulation Hamamelis
Dip a cotton disc in witch hazel distilled with hazelnuts and apply locally on fevers, inflammations, itching in varicose veins, hemorrhoids and chilblains.

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Blood circulation problems during pregnancy, can they be prevented?

Throughout pregnancy many physical changes that affect the welfare of the mother and following healthy habits can control them or minimize the risks. The problems of blood circulation during pregnancy are very frequent and we will see how they manifest.

During pregnancy, for the uterus and the fetus to receive enough oxygen, more liters of blood flow through the woman's body. This increase in blood volume, which is around 40%, circulating in the body, may favor the appearance of varicose veins .



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These are swollen veins (blood exerts more pressure on them) and often painful in the legs, the lips of the vulva (varicose veins) and anus ( hemorrhoids ).

The increase in blood volume also causes the tissues to accumulate fluid, which can lead to the first signs of edema , the most common: swelling of the ankles and feet (to a lesser extent, the hands and face can also be affected).

This happens because as the pregnancy progresses the pressure of the uterus causes the blood to rise to the heart to circulate more slowly: the fluid from the veins is retained in the tissues of the feet and ankles.

They have a higher risk of circulation problems during pregnancy (and more serious) those women who have problems of this type before becoming pregnant. Overweight women and those who lead a sedentary lifestyle also have a high risk of developing circulatory problems during pregnancy.

So, can we do something to avoid or minimize circulatory problems during pregnancy?

Pregnancy circulation exercise

Minimize circulation problems during pregnancy

The practice of regular exercise during pregnancy (if there is no risk) is very beneficial in many ways, also to improve blood circulation. There are some more suitable exercises during this stage that can help you: swimming, yoga, walking ... Other specific exercises are:

    When we lie down, we can and raise our legs above the level of the heart and do "bicycle" type exercises, pedaling; also drawing circles with the feet to activate circulation.

    Also lying on your back, raise your legs little by little, bending your knees, trying to form a 90º angle with your trunk. It is easier to do it with one leg first and the other later.

    Lying on the side, raise the leg that is above, stretched like a scissor and repeat the exercise several times and changing sides.

    Seated with the legs together and stretched, performs a flexion and extension of both feet alternately, bringing the tips forward and backward.

    Sitting and barefoot with a tennis ball on your feet, roll it over, pass it from the tip to the heel of your foot.

    Standing, support the heels and the toes alternately. Without moving from the site you can also simulate the march by raising the knees a lot.

Carrying a healthy diet with a rich hydration (water is your best ally) also helps the circulation is fluid and we have no problems in this regard.

Pregnant women should avoid sitting for a long time or standing without moving, as well as crossing their legs.

During the rest lying down, raise your legs on cushions so that they are above the level of the heart, to "discharge" them.

Relaxing massages during pregnancy can also contribute to better circulation (and also bring many other benefits).

Do not wear clothing that oppresses the body, tight shoes , or heels (especially at the end of pregnancy). A comfortable footwear is fundamental for the feet, normally swollen. Avoid saunas and extreme heat.

In summer, try to be in cool places and do exercises in the less hot moments and without direct exposure to the sun.

In short, although circulation problems during pregnancy are very frequent , there are many ways to minimize the risks. The best thing is to lead an active and healthy lifestyle and if the discomforts do not allow you to maintain a normal rhythm, consult the gynecologist.

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How to improve poor blood circulation

There are many people who need to improve poor blood circulation, this article gives advice and natural remedies that can be of great help.

Introduction to the venous and arterial circulatory system

We can divide the dysfunctions of the circulatory system into two large groups:

•     Conditions on the arterial system.
•     Alterations in the venous system.

Through the arterial channels blood reaches the heart; It is pumped through these cells providing oxygen, electrolytes and other nutrients necessary for life and the proper functioning of each and every organ and tissue of our body.



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Venous ducts carry blood from the organs and tissues back to the heart. It is the system responsible for collecting metabolic waste from cells (CO2, lactic acid, etc.)

The development of this route is against gravity when blood returns from lower body areas to the heart. To make this blood return possible, the veins have valves in their interior that prevent blood from returning.

Types of dysfunctions of the circulatory system

Injuries in the arterial wall or obstructions in its circuit: they generate "ischemic" type conditions (lack of oxygen and nutrients) such as the formation of atheromatous plaques (arteriosclerosis) derived from the chronic accumulation of substances in the walls that, if detached in the form of a plunger can close any other artery. Acute obstruction is known as thrombosis.

The blood does not flow properly so it cuts the cellular nutrition of the areas after the "plug" and in turn causes waterlogging lesions in areas before the arterial blockade producing an excess of pressure (hypertension) supported by the walls of the same. In its most critical manifestation, it can lead to an acute myocardial infarction (heart) or cerebral infarction.

Failures in ducts and venous valves: they produce stagnation of the oxygen-poor blood and other nutrients in peripheral tissues, dilating the walls (varicose veins) as well as dysfunctions in the valves (venous insufficiency).

Dilation occurs in the walls of venous capillaries with leakage of fluid from the blood plasma into tissues generating edema (inflammation due to fluid accumulation) in the affected areas. Annoying sores or ulcers called varicose can occur due to their origin.
Factors that influence poor blood circulation

•     Family history (genetic inheritance and life habits).
•     Diabetes mellitus type II.
•     Advanced age.
•     Hypercholesterolemia (mainly increased "bad" LDL cholesterol as opposed to "good" HDL cholesterol).
•     High blood pressure that can be a consequence and also a cause.
•     Sedentary.
•     Smoking as one of the most important causes.

Tips to prevent poor blood circulation

•     Avoid overly abundant meals.
•     Moderate the consumption of saturated fats: meats, sausages and dairy products.
•     Caution with trans fatty acids, fats and cooked oils.
•     Consume raw unsaturated oils such as olive oil and omega 3.
•     Hypocholesterolemic: there are organic synthesis as yeast red rice.
•     Daily diet without salt: especially avoid refined salt due to its high sodium content.
•     Hypotensive: garlic, onion, hawthorn.
•     Low glycemic load effective and preventive diet in diabetes mellitus II.
•     Protect blood capillaries: Rusco, buckwheat and Bochú. Cranberry, red vine and Ginkgo. Consumption of other antioxidants such as vitamins A, E and C, Selenium or Zinc, among others.
•     Body weight suitable according to your constitution.
•     Physical exercise, especially of moderate intensity.
•     After narrowing of arteries: anticoagulants and vasodilators through supervision.

How to improve poor circulation of blood (varicose veins, venous insufficiency, edema, etc.)

•     Favoring vascular spasm: horsetail, witch hazel.
•     Stimulate platelet aggregation: Shepherd's purse, Horsetail.
•     Stimulate blood coagulation with vitamin K: Alfalfa, spinach, celery.
•     Activate the circulation by means of showers of cold water in the extremities in ascending direction and with long walks by the shore of the sea in contact with the cold water.

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Diet to improve blood circulation

Good blood circulation is vital to enjoy good health. Blood supplies oxygen to all cells and is pumped by the heart. Poor blood flow can cause problems such as heavy legs, swelling, varicose veins, blood clots and a heart problem such as heart attack.

Physical exercise helps maintain good blood circulation. Diet is also fundamental.

Food such as fruits, vegetables, whole grains, legumes or blue fish favor it. Excess sugar, salt and saturated fats harm it.



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This is the diet that will improve your blood supply:

Are there foods that favor blood circulation?

There are no foods that have a direct action on the circulation, but there are those that can improve or worsen it. For example, to avoid circulatory problems, you have to control fats and sodium.

Saturated fat should be limited and trans fat removed completely. It can increase the bad cholesterol (LDL) causing it to accumulate in the arteries. This causes the cavity to narrow and problems appear in the circulation.


Why is salt so harmful to the blood?

Salt is composed of chlorine and sodium, essential minerals. The drawback is that, although table salt is one of the most popular condiments, it is rich in sodium and its excess can cause an increase in fluid retention which, in turn, increases blood pressure.

Along with high cholesterol, hypertension affects cardiovascular health.

Are there good fats?

Yes. Polyunsaturated fats, unlike saturated fats , decrease the viscosity of the blood, thus improving blood circulation.

Polyunsaturated fats are found in seed oils (sunflower, corn, soybeans ...), nuts and blue fish.

Another characteristic to keep in mind about these fats is that they have a positive effect on cholesterol, increasing the good (HDL) and preventing the bad (LDL) from accumulating around the arteries. This accumulation is called arteriosclerosis, plaque formation in the walls of blood vessels, and is a cause of cardiovascular disease risk.

Does good hydration influence cardiovascular health?

The answer is yes. Water helps eliminate toxins, in fact, it has the ability to clean the arteries and that prevents substances accumulating that, in the long run, can trigger cardiovascular disease.

It is recommended to drink 2.5 liters of water every day . It is not necessary to drink two bottles a day. The intake is shared between the foods (fruits, vegetables, broths, soups, etc) and the drink.

What other foods can be beneficial?

Foods rich in potassium It maintains the balance of body fluids, regulates blood pressure and heart rate.

It is found in foods such as vegetables and greens, fresh fruits, whole grains, brewer's yeast and legumes. In addition, these foods contain another fundamental nutrient, fiber.

This has the property of preventing the intestine from absorbing harmful substances such as cholesterol and fats.

And the vegetables?

The consumption of legumes, combined or not, is always beneficial thanks to its richness in nutrients such as fiber, healthy fat, slow-absorbing carbohydrates, minerals such as iron and antioxidants. But you can improve their absorption by combining them.


The vegetables contain a lot of iron but the organism does not assimilate it well because the iron of vegetable origin is present in what is known as non-heme form (of difficult absorption), and in the presence of other substances, such as phytate (a type of fiber). These two circumstances make the iron not absorb well. However, by including vitamin C in food, improves absorption.

On the other hand, if the legumes are combined with cereals or nuts, the protein profile of the dish is improved, achieving a quality comparable to animal proteins and thus reducing saturated fat and cholesterol (present in animal proteins).

How should a breakfast be heart-healthy?

The first and fundamental thing is that breakfast is complete in quantity and quality to face the new day, so it must be composed minimally by:

•     A ration of a food from the group of dairy products.
•     A portion of the group of farinaceous foods (bread / toast, biscuits, breakfast cereals ...).
•     A serving of fruit.

If you also want it to be cardio-healthy it must contain:

•     Low-fat or low-fat dairy.
•     Whole-grain farinaceous that provides the beneficial effect of both fiber and antioxidant components.
•     And above all, add healthy fat such as olive oil to provide unsaturated fatty acids, essential to maintain a healthy heart and arteries.

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How to improve blood circulation

It is important to maintain an adequate blood flow, if not have the consequences can be very important for health, you can suffer from varicose veins to a cardiac arrhythmia. That is why it is essential to know how to improve blood circulation .
Symptoms of problems with blood circulation

A heart attack, a stroke, heart failure, atherosclerosis, stress, insomnia, anemia, thalassemia, thrombus, embolus, leukemia, among others are conditions derived from poor blood circulation .



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Pay attention to the following signals your body gives you:

•     Headaches
•     Cold hands and feet
•     Cramps and muscular rigidity
•     Ringing of ears
•     Wounds that take time to heal
•     Memory loss

Treatments that improve blood circulation

There are aspects in terms of health that are quite repetitive, but that does not stop being true and efficient. Avoid fats and increase fiber intake, exercise frequently, avoid stress and adopt healthy habits, will undoubtedly be your best allies to improve blood circulation.

Showers or hydrotherapy

It is about alternating jets of cold and hot water on your body to re-activate the circulation of blood . If you have tremors do not worry, it will only be a sign that the blood reacts and flows.

Paprika or cayenne

In addition to stimulating the heart, it accelerates the metabolism in general and re-establishes the flow of blood helping to strengthen the arteries and capillaries. Its consumption is very beneficial to activate circulation .

Breathing

Taking a few minutes to take a few deep breaths not only helps oxygenate the blood but also accelerates blood flow.

Elevate your feet

Do it for a few minutes whenever you can, so you will contribute to the return of blood and improve your circulation.

Do exercise
Logically everything that involves movement will reactivate the circulation of blood , so at least go out to walk every day.

Foods that improve blood circulation

•     Avocado
•     Whole wheat
•     Olive oil
•     Nuts
•     Salmon
•     Asparagus
•     Pomegranate
•     Broccoli
•     Turmeric
•     Khaki
•     Orange juice
•     Seaweed Spirulina
•     Cinnamon
•     Coffee
•     cheese
•     Green Tea
•     Watermelon
•     Spinach

Both people who spend many hours sitting and standing and those who by inheritance can get blood circulation problems are risk groups, so it is better to prevent early before the first symptoms appear.



Foods to improve blood circulation

Fruits and vegetables are essential to treat poor circulation naturally

An adequate blood circulation is essential for the body to function optimally. The heart pumps oxygenated blood from the lungs and pushes it through the arteries and capillaries to cells throughout the body, and if this process is obstructed the consequences are negative for health.

Feet and cold hands, dizziness, varicose veins and heaviness and swelling in the legs are some of the symptoms that indicate that you might be suffering from poor circulation .

Circulatory problems appear when the blood vessels lose elasticity and blood circulation in the body becomes more difficult. Frequently circulatory problems are closely related to unhealthy habits such as consuming a diet low in nutrients, high in sodium and low in fiber, and low water consumption.

There are foods that by their composition can help to reduce the symptoms of poor circulation because they fluidize the blood and make it easier to transit. There are also others that improve the function of blood vessels. Fruits and vegetables are your fundamental allies to improve blood circulation. Below we suggest a list of foods that can not be lacking in a diet to improve blood circulation.

The aorta is one of the main arteries of our body that is responsible for distributing the blood that pumps the heart. Recent studies have shown that garlic helps protect the aorta, because it slows down its normal aging process and keeps it flexible. Also, its frequent consumption makes the blood less thick and less likely to form clots.

Like most blue fish, tuna has a high content of omega 3 fatty acids that promote good circulation, help regulate blood pressure, increase levels of good cholesterol, reduce triglycerides and prevent damage to the arteries.

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.

They contain polyunsaturated fatty acids that reduce bad cholesterol and blood triglycerides, make blood more fluid and reduce the risk of blood clots.

They prevent constipation and help eliminate toxins so blood circulates easily.