Poor blood circulation: 5 tips for better blood flow

How many times have you heard about problems with poor circulation? Dysfunctions of the circulatory system are, in fact, very widespread and affect many more people than one might imagine. Contrary to the popular belief,  circulatory problems can affect people of all ages, not just the elderly. Circulation is essential for proper bodily functions and overall health. Since blood carries oxygen, hormones and nutrients to every part of the body, poor circulation can cause all kinds of disorders and can be at the root of many other health issues.

What causes poor blood circulation?

Many factors can lead to bad circulation – a sedentary lifestyle, high temperatures, the habit of wearing tight clothes and shoes, eating too much salt, excess weight or obesity. In addition, smoking and alcohol can affect both vitality and physical appearance and cause premature skin aging. Therefore, when you suffer from poor circulation, the blood flow is not able to properly reach all the cells and tissues to bring them oxygen and vital nutrients. Moreover, blood carries away toxins and waste products, which means that when circulation is poor, this can pose a potential risk to our health.

How can we look healthier, more beautiful and younger?

1. Balanced diet, rich in minerals and nutrients

A healthy and balanced diet is necessary to maintain your fitness level and keep in good condition. Make sure you eat food rich in vitamin C, omega 3 fatty acids and iron, which are excellent allies in maintaining a good hormonal status.  What’s more, regular consumption of red fruit and a diet rich in fish and green vegetables has a good impact on our cardiovascular system. On top of that, optimal water intake is a must, as well as freshly squeezed juices and herbal teas.

 

2. Regular physical activity

As we all know, regular physical activity is good for our health, but also for your circulation. Some sports are more suitable for improving the circulation throughout your entire body. Here are some of the suggestions:

  1. Walking: this activity helps the supply of oxygen in tissues and blood vessels and thus increases blood flow. In addition, walking reduces the risk of diabetes, helps you lose weight, tones your muscles, improves your mood.
  2. Running: running definitely helps boost your blood flow. It also prevents osteoporosis, accelerates metabolism, has a favorable effect on the cardiovascular system, lowers blood sugar levels.
  3. Swimming: swimming can increase circulation, because it is an activity that can be done horizontally, without too much strain on the body. It is no coincidence that it is recommended for those suffering from venous diseases. In fact, water creates gentle pressure on the venous system, massages the lower back, which can enhance circulation in the treated areas. In addition, swimming improves joint mobility, coordination and muscle tone.

3. Healthy daily routine and mental hygiene

It is a well known fact that cold showers can increase blood flow and make you feel an immediate sense of well-being. Slowly increase the water temperature to make it equal to your body’s temperature, to a level you feel comfortable. Whenever it is possible, try to keep your legs elevated or propped up on a pillow while you rest. It is also useful to take a walk or stretch your legs every hour during a break at work in order to avoid sitting for prolonged periods of time.

4. Circulatory massage

Circulatory massage might be the secret to maintain healthy blood flow. Most of us have heard what the benefits of massage are, such as relaxation of tense muscles and stress relief. Circulatory massage involves applying pressure on deep muscle tissue in the same direction as your blood flow to keep the blood circulating properly throughout the body. Moreover, regular circulatory massages might stimulate the lymphatic system. In this way you can release toxins and waste products from the organism, which is a side effect of bad circulation. Moreover, you can use essential oils during massage to further boost circulation, such as rosemary, citrus, eucalyptus.

Pamper yourself to a relaxing hand massage or use a Donnerberg neck and shoulder massager that stimulates hand massage almost perfectly wherever you need it – at home, in the office, on the move.

5. Ginseng

Ginseng (known as the miracle herb) is the oldest Chinese medicinal plant used in traditional medicine, cosmetics, especially for dermatological purposes – ginseng can be useful in toning and tightening the skin. It also has a positive impact on blood circulation, encouraging the contraction of blood vessels and formation of new capillaries. In this way, you can better supply tissues with blood and oxygen. Ginseng is an effective herbal remedy during periods of stress, weight fluctuations, loss of muscle tone and premature skin aging. When you apply it to the skin, it can stimulate microcirculation, increase energy levels and  improve flexibility. For greater efficiency, ginseng can be used in combination with massages.

 

Take small steps – follow the advice that appeals to you most!

When you take care of yourself, you also take care of your loved ones!

References:

https://www.avogel.co.uk/health/circulation/8-natural-ways-to-boost-your-blood-circulation/

https://www.physio.co.uk/treatments/massage/benefits-of-massage/improved-circulation.php

https://today.uic.edu/massage-therapy-improves-circulation-alleviates-muscle-soreness

HAPPY HORMONES – HOW TO IMPROVE YOUR MOOD?

Hormones are chemical substances that take part in regulation of vital functions in our organism – hunger, reproduction, behaviour and emotions. Hormonal imbalance might lead to physical and health problems. We tend to think that our perception of happiness is rather subjective. However, many factors have an influence on our behaviour. Serotonin, oxytocin, dopamine and endorphin are the hormones responsible for happiness, pain relief, mental processes and our general well-being.

Here are some useful advice concerning this topic.

  1. WELL-BALANCED DIET

Not only does a healthy and balanced diet affect our physical appearance, but it has numerous benefits on our mood, emotional reactions and behaviour as well.

Food rich in vitamins and minerals contributes to the proper functioning of our digestive system, which is closely related to the general condition of our organism. For example, avocado, mango, blueberries, figs are rich in antioxidants, thus, preventing and releasing stress.

Moreover, green foods, like vegetables, might calm us down, while yellow food, such as bananas and cashew can put a smile on our face. Chicken, red meat, chocolate and peanuts are high in tryptophan, an amino acid that increases serotonin, the mood-stabilizer.

 

  1. EXERCISE

Regular physical activity and exercise always go hand in hand with good health. You should choose the sport you enjoy doing without any excess physical effort.

Endorphins released during exercises can boost our mood and decrease the amount of cortisol, the body’s main stress hormone.

Sport has a positive effect on our body and mind. No matter whether you prefer individual or team sport benefits of regular physical activity are countless.

Therefore, this is a great reason to make a change in your routine and improve your fitness.

 

 

  1. REGULAR SLEEP

Sleeping is crucial for different aspects of brain functions, including cognition, concentration, productivity and mood.

Getting quality sleep is vital for our overall health. Acute sleep deprivation can increase negative moods, like irritability and frustration.

Moreover, it can cause mood swings, strong emotional reactions and affect our ability to make good judgements.

Sleep is not only a physiological need, like thirst and hunger, but also a natural remedy, which may help in healing and disease prevention.

 

  1. SPENDING TIME IN NATURE

If you aren’t a sport lover, choose your favourite park or a place by the river and go for a stroll. Walk and exercise might naturally boost tryptophan and serotonin, the happy hormone.

Doing outdoor sport may reduce stress and anxiety, have a positive impact on our cardio-vascular system, affect sleep quality, improve cognitive functions.

Spending time in nature supplies our cells with oxygen, which can upgrade our sport performance.

 

 

 

  1. MASSAGE

We all get caught up in a fast pace of everyday life, so massage can be a practical and effective solution that brings back physical and mental harmony at the right time. Regular massage should be relaxing and stimulating so that it can naturally remove toxins from our body. Massage is known to release hormones that are present in our body, such as endorphin, which contributes to further relaxation. Several studies have shown that massage is highly beneficial in releasing sore and tense muscles and increasing blood flow.

 

Don’t forget that happiness is an attitude that we have while we struggle to overcome challenges on our way to success. Take advantage of good weather in good company, master a new language or skill, enrich your life with travel or an interesting book. The beauty of life reflects in the fact that we always have a choice to make our lives better and make the most of it.

 

Useful links:

https://www.bbc.co.uk/programmes/articles/1N0QVjXCWWKlJVXXVyYf58f/learn-how-to-hack-your-happy-hormones

https://www.mentalhealthintheworkplace.co.uk/foods-to-induce-happy-hormones/

https://www.physio.co.uk/treatments/massage/physiological-effects-of-massage/hormonal-effects/increased-endorphines-serotonin-dopamine.php/