Poor circulation is the key cause for slowing down entire processes or systems of the body. Lack of adequate oxygen supply to cells or organs of the body in efficient manner leaves one worn out, tired or sluggish. Circulatory system is one of the most vital organ systems that impede the functioning of life, if it turns out to be inefficient or poor.
It affects at level of neurons, heart, blood and blood vessels. Therefore, any disruption in any one of these organ systems disrupts the body system completely. It may result in potential cardiovascular ailments like heart disease, heart valve troubles or neuronal disorders like insomnia, stress, arthrosclerosis, and vasculature disruption resulting in varicose veins, leukemia, anemia or thalassemia.
Best ways To Boost Circulation
1. Cayenne Pepper
Cayenne pepper is enriched with compound capsaicin that reduces the cholesterol levels, clears it off from blood vessels and arteries. It is also known to strengthen heart, capillaries and arteries, thereby regulating the blood flow within the body. Moreover, it supports in weight loss process as it enhances the metabolic rate of an individual by 25%. Just dash it over the sautéed recipes, soups, teas and juices. For targeting at specific regions with circulation troubles, prepare a mix of ground cayenne pepper and adequate amount of water, till it forms a paste. Then spread it in thin layers over the cheese cloth and wrap the cloth over the problematic region. In case, burning sensation is felt, do add little olive oil to the prepared paste to reduce the intensity of pepper.
2. Vitamin C Foods
Inadequate amount of vitamin C is known to cause narrowing of arteries that supply blood to the legs. Hence, it is immensely important to include foods rich in vitamin C like citrus fruits, orange juice and lemons in the diet. Even lack of vitamin C is known to be associated with atherosclerosis and plaque formation within the blood as Vitamin C is vital for keeping the arteries flexible. Lemons, grapefruit and oranges contain citrate that aids in boosting circulation. For maximum benefits, consume lemon juice prepared from half a lemon and water or tea, as first thing in the morning and regain the efficient running circulation. Two cups of orange juice on regular basis aids in improving blood vessel functioning and lowers the diastolic pressure.
3. Pep Up Antioxidant Levels
Antioxidants prevent plaque accumulation within the blood vessels. Indulge in foods rich in Vitamin E like wheat-germ, seeds and nuts, and vitamin C like red peppers, blackcurrants and kiwis to elevate the intake of antioxidant levels. These vitamins ease transportation of blood through blood vessels and prevent clotting. Vitamin E also aids in synthesis of red blood cells. Pomegranate is another antioxidant rich fruit that protects blood vessels lining from getting damaged due to presence of phytochemicals in it. Moreover, antioxidants present in pomegranate also enhance nitric oxide production in the body, increasing flow of blood within the arteries. Green tea is another antioxidant rich drink that is loaded with catechins that are known to reduce cholesterol absorption in the body. Relying alone on antioxidants will not be self sufficient in improving circulation, but needs to be complemented with wholesome, nutritional and well balanced diet.
4. Omega 3 Fatty Acids
By lowering fibrin levels in the blood, omega 3 fatty acids supports in reducing the blood clot formations. Use of olive oil for cooking reduces the risk of diseases like stroke by 41 percent. Consumption of fatty fishes like salmon, mackerel, tuna and herring, twice in a week reduces the risk of heart troubles by lowering triglyceride levels, increasing HDL levels and reducing inflammation.
5. Dietary Fibre
Include high fibre diet that promotes formation of prop ionic acid within the intestines that aids in lowering bile synthesis and prevents build up of cholesterol. Reduced levels of cholesterol in turn decreases plaque formation within the blood vessels and improves circulation. Insoluble fibre is richly present in grains like oatmeal, while wheat bread and brown rice, which binds to cholesterol from the food, and expels it out from the body. When cholesterol is being needed by the body, it is extracted from the blood, reducing blood cholesterol levels and risk of circulatory troubles.
6. Hot Cold Contrast
Hydrotherapy is an effective means of boosting circulation as body under a hot shower, makes the blood flow rapidly into the skin layers, oxygenating the cells and tissues. An instant cold shower, soon after the hot shower enhances the blood flow towards the internal organs. Body shivering is the sign of blood flowing into the skin, leaving it to breathe more effectively. With hot water the lymph vessels dilate and under cold water they contract, together resulting in increased lymph drainage and blood flow towards the veins.
7. Practice Deep breathing
Bad breathing habits are the usual cause for poor circulation in many of us. Bad breathing involves only a small part of lungs and hence, to improve blood circulation, one must practice deep breathing techniques that would ensure lungs are used up to their maximum capacity and efficiency. This increases oxygen supply into the blood and flushes off toxic wastes rapidly from the blood, increasing blood circulation.
8. Elevate Your Feet
Raising your feet by putting a pillow below the feet, for a short period of time, while sitting or lying on the bed improves circulation through the feet. Alternatively, one can lie flat on the ground, letting legs rest over the sofa or a chair to cause the blood to drain out from foot towards the upper body part.
Without doubt, physical exercises remain the defined way for boosting circulation as majority of people these days are falling prey to sedentary lifestyle, the main cause of poor circulation. Indulge in daily exercise regime through walking, running or/and swimming to give boost to blood flow through the body. Get start with a steady walk and increase the pace and extend the period of walking gradually. Additionally, those with severe problems of poor circulation must also go for rebounding that promotes collateral circulation that enhances flow in branched vessels that supply blood to the heart.
10. Dry Skin Brushing
Dry skin brushing is another effective way of increasing blood supply to specific regions of the body with poor circulation, by brushing the skin areas in circular and upward motions, towards the heart. For maximum benefits, focus dry brushing at under arms, below the knees, neck, thighs, lower butt region and groin areas.
11. Turmeric And Cinnamon
Curcumin present in turmeric aids in lowering inflammation that leads to arteriosclerosis by reducing excess fat in the arteries by 26 percent. On the other hand, cinnamon consumption on daily basis reduces fats from the bloodstream and prevents formation of plague by reducing bad cholesterol levels by 26 percent, thereby enhancing blood circulation.
12. Persimmon And Avocadoes
Relishing persimmon fruit on regular basis is beneficial for arterial health as it contains polyphenols that lowers the bad cholesterol (LDL) levels and triglycerides. Avocadoes when eaten for a week show considerable drop in bad cholesterol by 17 percent and also elevates good cholesterol (HDL), resulting in boost of circulation.
Eating watermelons for continuous period of six weeks decreases the blood pressure due to presence of L –Citrulline component of the fruit. L- Citrulline also aids in widening blood vessels by enhancing production of nitric oxide in the body. For maintaining a good circulation, relish the yummy watermelons on regular basis.