How to improve poor blood circulation

The poor blood circulation is a common symptom of elevated blood pressure and heart diseases, and can also be a cause of these conditions. Although one of the first steps to increase poor circulation , either consult a health care professional, you can also make a lot of changes every day to help increase blood flow. Maintaining a healthy lifestyle through diet and exercise, among other techniques, it is essential to improve circulation and prevent disease.

Directions

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1. Exercise at least three times a week to improve poor circulation , it is critical to increase blood flow to the heart. Exercise at least 30 minutes a day, even if it is low physical intensity, such as taking a walk at lunchtime or playing with your pet. Perform exercises that involve an intense cardiovascular activity such as walking, running, aerobics or team sports to favor the most of your circulation. Meanwhile, move at least once every hour to make the blood flow, especially when working in a sedentary office.

   
   
2. Be careful with what you eat. There nutritious foods with a low glycemic index, such as fruits and vegetables cracks, low-fat dairy products, lean meats and whole grains in this way will help increase circulation and prevent heart problems. Reduce your intake of foods high in trans fats and saturated fats, replacing them with elements rich in natural fatty acids such as walnuts, salmon and avocado, which can increase circulation. Meanwhile, stay hydrated with clean water or bottled water, which can also help in circulatory function.

   
   
3. Take nutritional supplements regularly to help increase circulation . Good circulation includes vitamin C, B vitamins, calcium, magnesium and fish oil omega 3. Also note the effectiveness of vitamin E supplements in reducing the risk of heart disease because it improves blood circulation. Furthermore, scientific research has revealed that gingko biloba increases circulation by dilating the veins and arteries, and helps to circulate blood platelets throughout the body.

   
   
4. If you want to read more articles like how to improve poor blood circulation , we recommend that enter our category of Health and the Blood or falling in our news bulletin .

Need

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• Low glycemic index foods
• Nutritional supplements
• Gingko biloba
• Ginger
• Cayenne

Advice

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• Some scientists have found that ginger and cayenne pepper can also help increase circulation. The ginger, for example, promotes blood flow by dissolving clots which can reduce circulation, and cause heart problems.

  Symptoms of poor circulation

The poor circulation in the legs is usually caused by blockage of some blood vessels by pressure on the legs or buttocks when we long or sitting cross-legged, for example. However, it may be related, when it occurs more frequently and without being in the situations mentioned above, it can represent other complications in the case, the accumulation of fat in the artery walls. When this happens, they become stiff and narrow, causing the blood to flow more slowly, causing circulatory diseases.

Symptoms of poor circulation

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The symptoms of poor circulation of blood include:

• Varicose veins;
• Tingling sensation in the legs;
• Dry and scaly skin;
• Pain and fatigue in the legs;
• Constantly cold hands and feet;
• Swelling of the extremities.

One way to reduce the symptoms can be elevating the legs or arms with pillows before bed, leaving them higher than the body. The same can also be done to get home from work feeling tired.

Poor circulation hererditaria

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In some cases, even if they are little known, the poor circulation can be hereditary, manifesting much more often than the average. However, a diagnosis valley always take into consideration the individual's habits, like he spends a lot of time working on standing or sitting with legs crossed or if the own natural skin aging.

Resolving poor circulation

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• Keeping within the ideal weight range;
• Reduce the amount of sugar and salt in food;
• It does not spend much time sitting or standing, if necessary, practice stretches during the afternoon to promote blood circulation;
• Do not wear shoes or socks too tight, as well as belts.

The individual must also, in addition to following the above tips, check blood cholesterol levels annually to avoid accumulations of fat.

Women should also continue the consultations at the gynecologist, especially if they are taking the contraceptive pill.

See too:

• How to treat poor circulation naturally
• How to improve poor blood circulation

Symptoms of poor circulation in pregnancy

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The poor circulation in pregnancy is common, this happens because the body of pregnant accumulates and produces more net working keeping irrigation in the placenta, however, hinder the circulation. In addition, there is also the production of relaxin, the hormone responsible by dilating arteries and veins, which hinder the blood returning to the heart.

Thus pregnant women should take care of the body's circulation more than those who are not, since they are more vulnerable and face such problems. Rest a few times a day, massaging the region of the legs and thigh and use support stockings can help.