By Health Square desk The circulatory system has a significant role in the overall health of the body. Proper blood circulation is not only vital for the working of the circulatory system but also has substantial parts in improving the function of other systems of the body. Not surprisingly, the most significant organ of the human body; the heart is the prime organ of the circulatory system.
The majority of people gives the blood circulation the least importance by underestimating its importance. People adopt a lifestyle that impedes the circulation of blood in the body leading to various disorders of other organ systems of the body, including the heart itself.
Why is Good Blood Circulation Vital to Health?
Good blood circulation is an integral part of excellent health. If you make a habit out of following a healthy lifestyle and take preventative actions to protect yourself from circulatory disorders, you will gain the following benefits:
- There will be a healthy blood and oxygen flow throughout the body, making your lungs, heart and muscles to function more efficiently.
- With good circulation, the white blood cells will be transported well around the body as needed improving the immune system of the body.
- Efficient circulation helps remove toxins from the body produced as by-product or waste by different organs.
What are the Health Risks of Poor Blood Circulation?
Poor blood circulation can lead to potential health disorders. Given below are the reasons why the hindrance in the circulatory system is dangerous for your health and well-being.
- Lack of energy, excessive tiredness, decrease in concentration level.
- Poor circulation provides a limited oxygen supply to the brain, causing memory issues.
- Alopecia in women
- Erectile dysfunction in men
- Decreased immunity increasing the likelihood to heal slowly.
- Amputation of the infected limb
- Heart problems & brain disorders due to blood clots
- Reduced stamina
Besides, to above mentioned, there are various other problems caused by poor blood circulation.
How to Improve Blood Circulation?
There is 60,000 miles network of blood vessels in the body. These vessels transport blood to heart, muscles and every corner of the body. If the circulation hinders, cells in the body do not get enough oxygen and nutrients required for a healthy body.
Manage your Blood pressure
Continuously increased blood pressure (hypertension) can cause atherosclerosis. It is a condition in which blood vessels becomes thick, impeding the flow of blood in them. Normal blood pressure ranges 120/80 mm of Hg, but readings may vary according to age and health condition. Keep a close check at your blood pressure as when in the normal range, the blood circulation improves.
Stay Hydrated
Water is the largest component of the blood. Aim for 2-3 litres of water every day. So, it would be best if you stay hydrated to keep the blood in good composition and remain circulating well.
Do not remain seated for long
Remain sitting for longer durations is not suitable for your circulatory system. It weakens the leg muscles and can cause the formation of the blood clot. If you have a desk-bound job, use a standing desk as an alternative. Standing on your feet improves the working of valves in your legs and sending blood back to the heart.
Use of Compress Socks
Your wardrobe can play a part. Compression socks usually used after surgery at hospitals are a good option. Start using these socks as they put a squeeze on your legs, and blood will not stay in vessels for long. Blood travels back to your heart. But it is better to consult a doctor to determine the length and pressure suitable for you.
Taking a Balanced Diet
The importance of a balanced diet is always there. Blood circulation is in no way less affected by a healthy diet. Decreasing saturated fats, found in red meat, chicken, cheese and various other animal sources improve circulatory health. Eating a balanced diet keeps your weight in a healthy range, decreases cholesterol levels, reduces blood pressure; therefore, keeps arteries clear and improve circulation.
Massage the Body with a Brush
Using a body brush with flat bristles and making gentle strokes on your dry skin. Start with your feet and move in the upward direction, using long motions on your legs and arms. Make circular movements on your belly and lower back. Doing it every day, right before your shower can improve circulation.
Warm Baths
Although a temporary move, a bath is an excellent way to kick-start your circulation. Warm water makes arteries and veins open a bit wider, allowing an increased flow of blood through.
Quit Smoking
Nicotine, the active ingredient in cigarettes, electronic cigarettes, and smokeless tobacco harms the walls of arteries and thickens the blood. This change in blood composition and structure of arteries causes a decrease in blood circulation.
Doing Regular Exercise
Regular exercise has a tremendous impact on your health, and the circulatory system is not an exception. Exercise is an inevitable part of a healthy lifestyle. Below are a few exercise routines that you can adopt to improve your circulatory health.
Yoga
It is a low-impact exercise helpful in jump-start your blood flow. Yoga gives benefits in every posture such as
- When you move, it brings oxygen in the cells.
- On twisting, it sends blood to the organs.
- In an upside-down position shift blood from the bottom half of the body up to the heart and brain.
Position the legs against the wall
If yoga is not your thing, no worries, there is another easy way to send your blood in the upper direction. Lie down on the floor or a yoga mat, with one of your shoulder close to the wall. Turn your body and put your feet up, and rest your bottom against the wall. Now, stretch the arms out on the floor with palms down for balance.
Aerobics
When you run, bike, swim and do other similar exercises, more oxygen moves into your muscles. It improves your blood pumping, making the heart stronger as well as lowers the blood pressure. Make a routine to exercise for 30 minutes every day. If you feel too tired, break it up into small episodes. Twisting
This strength training helps improve blood pumping. It also helps in lowering the blood sugar levels and alleviating back pain.
Reduce the intake of Alcohol
Moderate alcohol consumption can be allowed but
drinking continuously and more than average levels can lead to hardening of your arteries and hinders their ability to make blood flow properly.
Avoid Stress
Stress is undoubtedly the most damaging things for your body. Your body is affected a lot— it goes into what is called “fight or flight” mode affects your circulation as well. However, by adopting solutions that reduce stress, you can save your body from several health issues, including low blood circulation.
Take-Home
Blood circulatory is responsible for performing many essential functions in the human body right from transportation to providing nutrients and boosting immunity. So, it is important to make your circulatory system functioning well and keep supporting the other systems of the body.