Have you ever got cramps or muscle pain even when you're not doing any intense exercises? It may be a sign of poor blood circulation, and sedentary lifestyle that's quite the norm nowadays can exacerbate this condition. However, there are also a number of ways for you to ensure a healthy blood circulation, which we will be discussing on this week's journal. Read on!
1. Do frequent exercises
The benefits of exercise has long been known to improve health, including overall body metabolism. Moreover, exercise can also improve blood circulation, which in turn can also increase nutrient absorption, toxin elimination, build immunity and the functioning of your heart, liver and kidneys. Ensure a good 30-40 minutes of exercise daily, and doing simple ones like walking, running, biking, or yoga are all great for improving circulation. If you're working and find yourself sitting for long periods of time, you might also want to schedule a stretch session a few times a day as a reminder to stand up and move.
2. Incorporate healthy eating habits
The food we consume has profound effects on our body in the long run, as a lot of circulation problems are caused by bad eating habits. Consuming processed food that is high in both sodium and sugar is known to exacerbate poor circulation. Instead, opt for whole foods like fresh fruits and vegetables. Oranges, for example, contains bioflavonoids that may help strengthen capillaries and promote the circulation of blood throughout the body. Moreover, fruits like watermelon and tomatoes contain lycopene which is known to help prevent the buildup of plaque which can hinder blood flow. Eating a high fiber diet, low glycemic, and reducing consumption of bad fats can all promote a better blood circulation.
3. Avoid smoking
If you are a smoker, you might want to reduce or even quit it completely, as studies have shown that smoking-related circulatory disease kills far more smokers than lung cancer. Carbon monoxide produced from smoking destroys the coating inside the blood vessels, allowing fats and plaque to stick to vessel walls. This causes buildup inside the blood vessels and constricting blood flow, which can lead to cardiovascular diseases like heart attack and stroke. Aside from that, the skin's blood supply is also affected, resulting in the appearance of wrinkles.
4. Manage stress and do relaxations after a long day
Combined with a balanced diet and regular exercise, a good lifestyle can also help improve blood circulation. This includes getting enough hours of sleep every night so your body can repair its cells to function well. Aside from that, stress and anger management are equally crucial to maintain healthy circulation.
If your daily activities consists of sitting for long period of time, don't forget to do some relaxation, like having a hot shower or massage to promote blood flow in the area, relieving tension, as well as improving circulation of lymph fluids which results in improved overall body function.
5. Consume supplements that help improve blood circulation
Consuming certain supplements, like vitamin C, B-complex, calcium, magnesium and omega 3 fish oil can also help improve your blood circulation, as they can help maintain heart health and promote better blood circulation. Aside from that, natural supplements, like Relief Sari Gotu Kola (Pegagan) from Herbana can also help improve blood circulation. Made from natural herb extract, this plant can do wonders for your overall health, including boosting brain functions, reduces stress, and promote faster wound healing.