Do you often have cold feet and hands, do you feel numbness in your limbs and painful cramps, or do you have problems concentrating and dizziness? These may be the first signs of circulatory disorders. Lifestyle changes can have a positive effect on proper blood circulation in the body - regular exercise, properly balanced diet. Herbs and preparations with hawthorn or vitamin C can help.
Here are 10 easy ways to improve circulation.
1. Don't worry - take time for yourself
Stress significantly affects the cardiovascular system, namely the ability of blood vessels to dilate, which can lead to the development of cardiovascular disease. Don't forget to take some time for yourself - plan a vacation or even a weekend out of town.
2. Don't forget about work breaks.
This is especially important in the case of office work - do not sit at the computer all day, it is enough to do simple stretching exercises once an hour (to stretch the spine, hips and tendons under the knees, just stand a little apart on your toes and raise your straight arms as high as possible)
3. Yoga and the art of correct breathing - try it!
Due to our sedentary lifestyle, we breathe very shallow and fast (this is called collarbone breathing), which can negatively affect our overall health. By controlling your breathing and regularly doing breathing exercises, you can not only improve your well-being, but also provide oxygen and positively affect your blood circulation. Yoga is a very enjoyable introduction to the art of proper breathing (by the way, such exercises can help relieve stress).
Cigarette smoking affects not only the respiratory system - the circulatory system is also one of the systems most heavily burdened by smoking. Try to replace this bad habit with a new one that is good for your health.
5. Remember the massage that stimulates blood circulation.
The massage not only stimulates blood circulation, but also improves mood. Even amateur massage will improve blood circulation, which will lead to faster elimination of toxins from the body.
6. Try pool exercises.
How to practice in the water? For this, we don't need to be able to swim. At one end of the pool, the water will be shallow enough for us to stand freely there. For starters, we can just walk or run. You can also try surface swimming with your hands on the board and pushing the water away with your feet. The next step can be group water aerobics.
7. Don't forget about vitamin C in your diet.
It is vitamin C that is essential for the formation of collagen, which is responsible for the flexibility of the veins and arteries. Foods rich in vitamin C include: peppers, sweet potatoes, citrus fruits, black currants, rose hips, Brussels sprouts, spinach, cauliflower, and parsley.
8. Discover the power of nature - herbs to improve blood circulation.
Hawthorn, green tea, ginger, butcher's broom - many herbs, plants, and natural ingredients in the diet can improve circulation. The circulation can also be improved with spicy spices. However, remember that moderation is important!
9. Glass of wine - hurray!
The "French paradox" is what scientists call a relatively low risk of atherosclerosis and other cardiovascular diseases in French citizens - despite the fact that their diet is based on the use of fatty cheeses, meats and oil-based sauces. Nutritionists suggest: this is due not only to a healthy lifestyle, but also to the regular use of wine in small quantities. Of course, alcohol cannot be considered a preventive measure for heart disease.
10. Remember to eat healthy.
Limit highly processed foods by choosing lean meats, yogurt and low-fat cottage cheese, vegetables, fruits, and natural juices. You can substitute yogurt for cream in your meal, or steam and bake more often instead of frying. It will be tasty and healthy!