Although poor circulation is a problem that causes several symptoms that are harmful to your health, it is very easy to improve blood circulation.
Poor blood circulation leads to several symptoms that are harmful to health, such as body aches, swelling, respiratory fatigue, among others. Generally, the cause is linked to a sedentary lifestyle and unhealthy habits. Therefore, the solution to improving blood circulation is not that difficult, in fact, it is much simpler than you might imagine.
To help improve blood circulation, some changes in habits can solve the problem once and for all. And with that, alleviate all symptoms and improve quality of life. Starting with food. Eating foods rich in vitamin C, water and antioxidants, such as fruits, vegetables and fish, help a lot. As well as practicing pleasurable physical activity.
By doing this, it is possible to considerably alleviate all the discomfort caused by poor blood circulation. If these changes do not produce the expected results, the problem may be more serious, indicating heart or kidney disease. In this case, it may be necessary to consult a doctor to obtain an accurate diagnosis of the problem.
Therefore, today we will learn tips on what to do to improve blood circulation and put an end to your symptoms once and for all.
Foods to improve blood circulation
As previously stated, nutrition is the first step to improving blood circulation. Therefore, some foods are essential in a diet that aims to improve blood circulation:
- Fruits like orange, lemon, kiwi, strawberry are great for improving blood circulation. This is because these fruits are rich in vitamin C, which helps to strengthen the walls of blood vessels.
- Fish such as salmon, tuna, sardines, as well as chia seeds are also essential in a healthy diet. We are talking about foods rich in omega 3, which helps to make the blood much more fluid, which facilitates circulation.
- Garlic and onion are foods rich in allicin, a substance that helps prevent blood vessels from clogging.
- Tomatoes, Brazil nuts, almonds and mango are sources of antioxidants that protect blood vessels.
- Avocado, yogurt and beetroot leaves are also on this list because they are rich in potassium, an essential substance for the health of the cardiovascular system. This is because potassium helps eliminate and regulate water in the body’s cells, consequently reducing swelling caused by fluid retention.
- Molasses, in addition to being very tasty, is rich in iron and other minerals that promote the production of red blood cells and strengthen the immune system. Furthermore, it has anti-inflammatory action. However, its consumption must be balanced, two to three spoons per day are enough.
- Peppers, especially the hottest ones, like cayenne pepper, for example, are great for your health. This is because they contain capsaicin, a substance that has high vasodilatory properties, which stimulates blood flow. Furthermore, they help balance cholesterol and blood pressure levels, while preventing the formation of clots.
- Ginger and turmeric also have anti-inflammatory and antioxidant properties, therefore, they are great allies for blood circulation.
Dietary tips to improve blood circulation
Knowing which foods help improve blood circulation, you can start including them little by little if you are not used to eating them regularly.
For example, swapping soda for natural juices, opting for seasonings and sauces made with garlic and olive oil, and replacing meat with fish. It is also essential to reduce the consumption of foods rich in salt and fat, such as sausages, fried foods, and processed foods that tend to hinder blood circulation.
Furthermore, some simple tips can help you improve your diet, check them out below:
- Drink orange and strawberry juice in the morning.
- Choose fish for dinner.
- Use garlic and onion in your recipes, especially cooked ones.
- Vegetables for lunch and dinner are essential. This way, you can vary between salads and cooked vegetables.
- Drink beetroot juice daily, at least one glass.
Habits that contribute to improving blood circulation
In addition to a healthy and balanced diet, rich in vitamins and minerals, some habits can help improve blood circulation.
Walk
Walking is necessary and is very good for your health. If the aim is to improve blood circulation, walking is the first step. Take regular walks and feel the instant difference, as your heart starts working harder immediately. In addition to contributing to weight loss, walking also increases blood flow, consequently expanding blood vessels and reducing pressure. All of this facilitates the transport of oxygen throughout the body.
To relax
Stress is inevitable and is very bad for your health, including your blood circulation. Bearing in mind that it is very difficult not to stress about anything, the tip is to look for ways to relax during the day. Everyone has a way of relaxing, find what works best for you and include it in your daily routine. It could be practicing breathing exercises, meditation, sleeping well, doing something pleasurable and so on. All of this helps reduce stress and helps improve blood circulation.
move
Nothing better for circulation than moving, so a habit that can be included in your routine is using the stairs. Even if there is an elevator available, try climbing a few steps daily. It’s a way to include physical activity for those who don’t have time to dedicate themselves to just that. When climbing the stairs, blood flows better through the body, starting from the inside of the feet.
Stretch
Staying still in the same position for a long time is not good for your body. Therefore, if you tend to stand still for a long time, whether for work or another reason, include stretching in your routine. Get up and walk a little, stretch your legs and arms. In addition to relieving tension, this will help improve circulation and prevent body aches.
Quit smoking
It’s not news to anyone that smoking is very bad for your health, including blood circulation. Therefore, no matter how difficult it is to stop smoking, this is a habit that should be eliminated from your life. This is because the nicotine present in cigarettes affects the walls of the arteries and favors the emergence of varicose veins. When smoking, blood vessels are constricted and this increases the risk of lung disease. Therefore, stopping smoking is essential to improve blood circulation.
Anyway, what did you think of this article? In fact, take the opportunity to also check out How to improve PMS – 8 tips to help and recipes.
Sources: Tuasaude Ecycle
Featured image: Campinas Café
Imagens: First Dr. Daniel Stellin Tilt
