![\"\"](\"https:\/\/besthealth.guide\/wp-content\/uploads\/2018\/04\/Red-Meat.jpg\")
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When we experience pins and needles in our feet, lower back pain due to kidney strain, or any other sign of poor circulation, it\u2019s hard enough to induce a panic. That\u2019s because we give so little thought to how important adequate circulation is, to begin with. However, poor circulation is a sign of an overly taxed cardiovascular system, and as such, can be deadly if not rectified. Research suggests that as many as one in 4, or more likely 3 deaths, are cardiovascular-related, with many of them have been preventable.<\/p>\n
Good circulation means you can rid your body of toxins, get vital nutrients to all your organs, and keep the life-sustaining technology in your body such as the kidneys functioning optimally. You need to have a vested interest in your circulatory system so you know what to do if and when a traffic jam occurs. Here\u2019s how you can prevent disaster long term.<\/p>\n
L-arginine (or arginine) is a type of amino acid obtained from animal protein sources such as beef<\/a>, red meat, poultry, fish, eggs, and dairy products. Alternatively, you can consume it in supplement form. It has many health benefits – including for vascular health, mental vitality, and improving circulation. This little known amino acid and supplement owes its blood-flow superpower to being converted into nitric oxide in the body, causing your blood vessels to open wider.<\/p>\n This is why it also finds application in improving athletic performance. In totality, L-arginine lowers your risk of arteriosclerosis and heart attack, repairs blood vessels, fights coronary artery disease, helps lower blood pressure, and fights congestive heart failure. So promising are the benefits of L-arginine that it is currently being trialed by the National Institutes of Health (NIH) and National Center for Research Resources (NCRR) as a potential remedy for asthma. The trial is being sponsored by the University of California.<\/p>\n Any kind of physical exercise is the key to staying healthy and improving blood flow<\/a> is no exception. When you exercise, you force the heart to work harder in a positive way, and you also exercise your lungs. When your lungs expand, you inhale more oxygen, allowing that oxygen to get into the bloodstream and to the muscles, while at the same time exhaling more carbon dioxide. So not only are you improving blood flow, but also the actual quality of your blood constituents.<\/p>\n A 2003 study in Circulation journal showed how jogging in particular advanced the aims of the circulatory system and improved circulation. It also improves blood vessel dilation, allowing more oxygen-rich blood to not only pass through but pass through at a more rapid rate. This gets oxygen to the muscles that need them quickly and in plentiful supply, preventing cramping. The added benefit is losing weight and being fitter, so putting less strain on the body in between, thereby alleviating blood flow constraints.<\/p>\n When you panic or are in a state of anxiety<\/a>, you breathe quickly and what tends to happen is that you take short, shallow breaths. This means your blood isn\u2019t properly oxygenated, causing your heart to work harder. At the same time, your adrenal glands kick in, releasing cortisol. All of these effects signal to the body that something is drastically wrong and so to preserve energy and blood flow should you need it later, your blood vessels constrict. Not only is your blood pressure rising and causing abnormal circulation of a different kind, but the strain on your heart, lungs, and adrenal glands is not good, especially long term.<\/p>\n We all experience little incidences of stress day in and day out, throughout the day. A calming meditation in the morning will make you more mindful and keep you anxiety-even throughout the day, or better able to center yourself should you feel panic or worry coming on. Mediation can take many forms, including prayer, thinking happy thoughts, doing positive affirmations, or doing something physical such as dipping your toes in the water and enjoying it or stopping to admire the foliage.<\/p>\n Witch haze<\/a>l is a herb and botanical that is an astringent and is one of the most well-known cures for repairing and strengthening vein walls and making them more elastic. If you look for a natural remedy for varicose veins, chances are you\u2019ll see witch hazel in the ingredients.<\/p>\n As a small tree growing up to 5m, Witch Hazel is indigenous to Canada and eastern Northern America. It is packed with concentrated tannins which healing and repairing properties. These are mostly found in the leaves and this where witch hazel oil is extracted from. Witch Hazel helps improve damaged varicose veins, bruises, and hemorrhoids.<\/p>\n The leaves and inner bark of Witch Hazel are often distilled and dried as well to help with conditions such as eczema because of its soothing, anti-inflammatory properties. The importance of witch hazel in strengthening vein walls is that it allows the walls to allow through clots or thicker blood, without there being any constriction. When you take away blood flow bottlenecks you get greatly improved blood flow circulation.<\/p>\n Another herb worth cultivating or taking in supplement form is yarrow, although it is less well-known than witch hazel. It is a flowering herb found in Europe and Asia and as such, is well-known in the ayurvedic <\/a>remedies of China and India. Most of these remedies have been found to be spectacularly potent – after all, they have been treating populations many times the size of western nations throughout the ages.<\/p>\n Yarrow contains property-rich active oils including linalool, camphor, sabinene, and also chamazulene. These oils and the active ingredients in yarrow are known to be anti-allergenic and anti-spasmodic in action, so in powder form, is often rubbed on the chest to relieve asthma or wheezing. Yarrow is, as a result, also widely used to lower blood pressure, tone varicose veins, and enhance circulation, amongst other health benefits. The flowers and leaves of Yarrow are used in both fresh and dried or powdered forms. You\u2019ll find them in tinctures and essential oil extract format. Yarrow abounds with astringent, antispasmodic, antiseptic, antifungal, and anti-inflammatory properties.<\/p>\n Sodium<\/a>, or salt, is one of the most leading causes of blood pressure creeps in industrialized nations. In fact, national health advisories the world over cite salt as the leading food cause of high blood pressure. The average adult should eat no more than 6g of salt a day, but in the US, research shows that most adults are consuming an average of 10g or 12g a day. The problem with salt is its effect on water retention. The more salt you eat, the more water your body stores instead of passing out. It also causes the kidneys to have to work many times harder to flush out toxins and other pollutants in the bloodstream which could also affect circulation.<\/p>\n Salt intake is one of the most difficult things to cut out as sodium is in everything. However, the biggest culprits are preserved foods, even healthy seeming ones such as preserved soups unless it is labeled as sodium-free or sodium low. Bottled water, fizzy drinks, fast foods, and processed foods are other notable culprits.<\/p>\n Smoking<\/a>, like salt, is another major lifestyle habit that causes an increase in blood pressure and therefore makes the blood vessels constrict, leading to poorer circulation. Studies have shown that people who smoke a few cigarettes every day and have had their blood pressure readings taken two weeks after quitting, showed a radical drop in blood pressure of 5 to 10 points.<\/p>\n Cigarettes contain nicotine, and this substance constricts blood vessels. The result? Skyrocketing blood pressure. Worse still, it also increases the fats that circulate in your blood, such as the bad cholesterol from junk food and processed foods. Cigarette smoke is a culprit, which is why being a passive smoker is so bad. The smoke contains carbon monoxide, which decreases the blood cells\u2019 capacity to carry oxygen. This forces the heart to work harder. Niacin or vitamin B3 can help counter nicotine intake by opening blood vessels and allowing more oxygen absorption.<\/p>\n Sometimes, when no obvious cause of high blood pressure<\/a> can be found, it can come down to simple things such as adjusting your breathing. Learning to stop at pauses during the day, and breathe from your diaphragm, is one easy practice you can adopt. There are numerous diaphragmatic breathing exercises that you could specifically follow as well. The most important thing is learning to breathe deeply in and exhale sharply out, so that you take in more vital oxygen and breathe out sharply, expelling any carbon dioxide.<\/p>\n Blood that is oxygen-rich is healthy and alleviates heat stress as the heart does not have to work overtime to get oxygen to the muscles. Deep breathing exercises such as yoga breathing exercises also consciously ease the heart\u2019s pump rate and puts the whole body at ease. When signals of calm reach the brain, hormones regulating everything from metabolism to blood pressure to the workings of the tiniest cell kicks in. Thus, the body gets the signal that things are just fine, the blood vessels cease being constricted and blood can flow normally.<\/p>\n Your teacher\u2019s instruction to stand up straight was not in vain, nor was mom\u2019s constant posture<\/a> correction. On a physical level, nothing impedes good circulation as staying in one position – typically the sitting position – all the time. Get up and walk around, move your toes, suck in your abdomen: these are all tiny things you can do to help the blood flow along. The same is true of lying down in bed – try lying with your feet in the air before getting up in the morning or last thing at night. The same is true of yoga stretches such as a downward-facing dog or an outstretched position.<\/p>\n Being mindful of your core is very important. Firstly, straighten your spine. Secondly, the more you strengthen and \u2018suck in\u2019 your core, the better. This practice also helps keep you mindful of the very act of breathing itself, which is critical. You simply need to get the oxygen carrier cells as full of oxygen as possible, to avoid muscle spasm and your heart from beating faster. This won\u2019t happen if your core is sloppy and you\u2019re slouchy the whole day.<\/p>\n This has to be the easiest – and most pleasant – way of improving circulation. However, you should limit yourself to the low-sugar, dark chocolate variety. Generally, look for chocolate with a cocoa concentration of 70% or higher. That\u2019s because dark chocolate is not only rich in antioxidants, but also in flavonoids which improve blood circulation. When this happens more oxygen is transported throughout the organs.<\/p>\n Dark chocolate<\/a> works in many ways. The antioxidant properties mean that the blood is purified and that the blood cells themselves can self-repair quickly. Dark chocolate is also linked to increased serotonin and other feel-good chemicals in the brain. This automatically means that the adrenal system is suppressed, so there is no need for increased blood pressure or for the adrenalin to have to be pumped furiously up and down throughout the body. Feeling good begins in the brain, and chocolate goes a long way to establish that.<\/p>\n Vitamin E<\/a> is that magic compound when applied to the body in all forms is responsible for all kinds of wondrous and fast healing, along with vitamin A. However, few people realize the importance of this vitamin in lowering blood pressure as well. How does Vitamin E do this? By preventing blood clots. Vitamin E has been shown to help keep blood clots from forming, helping improve circulation. When there are no obstructions in the veins, that is one of the best ways to keep circulation regular.<\/p>\n So where would you get your vitamin E? Sunflower seeds are rich in vitamin E, as are other olives, nuts, and pumpkin seeds. Other great sources include spinach, mustard greens, kale, pine nuts, broccoli, parsley, and more. Of course, you could also make sure you get your fill of vitamin E by investing in a high-quality supplement, free of preservatives, fillers, colorants, additives, or binders.<\/p>\n The benefits of Omega 3<\/a> are so critical that they are hard to overstate. The fatty acids and folic acid they contain so are essential to good function in the body that a woman who is pregnant and lacks Omega 3 may give birth to a fetus with spinal and other deformities. Unfortunately, most modern diets lack Omega 3 as we don\u2019t eat nearly enough oily fish such as salmon, tuna, mackerel, herring, and sardines.<\/p>\n This is partly due to on-the-go lifestyles, but also ocean pollution. The latter has meant that fish caught is often accompanied by warnings of mercury and other toxins, putting off consumers. Invest in a good supplement if you can – look not only for how much fish or calamari oil it contains but also for the percentage of the actual fatty acids. You want over 500mg of the main two to be contained in your supplement.<\/p>\n A big help in the fight against bad blood circulation has to do with cleaning the plaque-like build up on the side of artery walls. Arteries<\/a> are the blood vessels that get blood to and from the heart. The gradual accumulation of plaque in the arteries narrows the inner walls, restricting and ultimately blocking the flow of blood. This can be fatal – heart attacks account for one in four deaths in industrialized nations and constricted arteries are a major factor.<\/p>\n Asparagus is an artery\u2019s best friend! It is full of fiber and minerals, helps lower blood pressure, and prevents blood clots that can result in near irreversible cardiovascular disease. It alleviates inflammation within the veins that may have accumulated over time. Next, it boosts the body\u2019s production of glutathione. This is an antioxidant that fights inflammation and prevents damage-causing oxidation from clogging or blocking arteries. Finally, it also contains alpha-linoleic acid and folic acid, which stop the artery walls from atrophying or hardening.<\/p>\n Even western doctors will readily extol the benefits of turmeric as a heart-helping, blood-pressure decreasing, blood circulation improving wonder. It is an orange powder from the root of this plant. It is commonly used in spicy dishes such as curry and in almost every dish of Indian origin. However, the health trend is to also use it in other ways such as through drinking it in golden milk.<\/p>\n This spice owes its healing, anti-inflammatory properties to curcumin<\/a>, which is a major anti-inflammatory. Inflammation is a top cause of arteriosclerosis or the hardening of the arteries. Turmeric also reduces arterial wall damage, which can cause blood clots and plaque to build up. In addition, it also contains vitamin B6, which helps to limit excess homocysteine, which can cause plaque buildup and blood vessel damage in excess amounts. You can either cook with turmeric, consume it in spicy, sweet and savory dishes or buy the spice, and drinking it in a glass of warm milk.<\/p>\n Whole grains are also critical in the fight against artery blockage. Our diets are often rich in refined carbohydrates<\/a> which not only leads to poor digestion but ultimately, heart issues and poor circulation.<\/p>\n Whole grains are full of bioavailable fiber, which binds to the excess LDL cholesterol in the digestive tract and removes it from your body when waste is disposed of. Another vital fact to remember is that whole grains are also primary magnesium sources. Magnesium widens blood vessels and this means the blood can flow freely, and not as if an obstacle course is being negotiated. Whole grains are therefore often to thank for blood pressure readings that remain at healthy levels.<\/p>\n Ditch the white bread and croissants in favor of whole-grain bread, whole-wheat pasta, brown rice, barley, quinoa, and oatmeal to get rid of bad cholesterol, widen your arteries, and remove the build-up from your artery walls.<\/p>\n And not just coffee<\/a> – all caffeine products, energy drinks, and stimulants in general. The most recent research shows that coffee is actually good for you in moderate amounts, so there is no need to kick the caffeine habit completely. But, just as when you smoke, there can be no denying that your pulse increases when you drink coffee as your heart rate escalates. This leads to heightened blood pressure and takes your blood circulation out of the normal range.<\/p>\n The more stimulants you enjoy, the worse the cumulative effect. Stimulants in any guise, whether that be coffee, tea, cigarettes, diet pills, or energy boosters have an immediate effect on your pulse rate. If you use them too much, you can overstimulate your heart for long periods. Poor circulation marked my high blood pressure and increased water retention will be precursors to blood circulation issues that are severely impaired. To get things back to normal, you have to reduce your stimulant intake.<\/p>\n This is also known as a cold shower or turning down the water to the cold right at the end of your shower for a few seconds. While the benefits of this are well known for easing aching muscles and producing great skin as it closes your pores, it also helps with circulation<\/a>.<\/p>\n Coldwater enhances blood circulation by promoting blood flow around the organs, which can then help fend off some cardiovascular problems as well. When cold water makes contact with your body, it induces good blood circulation. As a result, the arteries pump blood more efficiently, in a natural way, opening vein passages and helping to clear blockages. The net result is lowered blood pressure, unblock arteries, and a better functioning immune system. If you can habitually shower like this it is best, but even doing so once a week will reap cumulative benefits over time as long as consistency is maintained.<\/p>\n Uric acid<\/a> levels can rise in the blood due to either a genetic predisposition, kidney impairment, or the body not being able to digest the grains, alcohol and rich foods (seafood, red meat) that must be broken down by uric acid. Sometimes, this uric acid cannot be flushed out effectively, leading to painful kidney stones or even gout. The bottom line is, whatever affects your kidneys, affects your circulation and the rotary cycle affects your entire system.<\/p>\n Drinking lots of water is key, as is alkalizing your blood. Apple cider vinegar and lemon are two potent blood alkalizes. Black cherries, on the other hand, combat uric acid build-up. The flavonoids in these cherries have been well researched as being able to break down uric acid especially when it crystallizes, so the kidneys can return to optimum health. Alternatively, you could take a quality cherry supplement and incorporate it into your diet long term.<\/p>\n Your lymphatic system is an integral part of circulation as a whole. Lymph nodes<\/a> are responsible for moving toxins out of the body. However, they can become inflamed or hard and swollen when this does not happen. There is no organ such as the heart to keep pumping out lymph fluid, so the key to this is exercise, reducing toxins, plenty of fluid, liquids, and massage. If toxins are not removed during circulation, immunity is severely compromised causing many ailments.<\/p>\n When pressure is applied to the body and muscles in general, this massage mechanism stimulates the blood and lymph vessels, helping move the lymph fluid out of your system in a wave-like motion. It could even directly help clear blocked lymph nodes if your massage therapist knows which areas to target and how to do this. Research suggests that massage may enhance circulation in a localized manner to ease pain, lower swelling, and fast-track healing.<\/p>\n You\u2019ve probably heard this a thousand times in ten different health contexts, but the body is made up of lots of water so it really is essential. It sustains your body, is a huge component of your blood, and keeps you hydrated. Without it, the kidneys would cease and the brain would not function.<\/p>\n Circulation is critical to all the body\u2019s functions. Make sure you have enough water every day so you\u2019re not dehydrated. This will only put undue stress on your circulatory system. It will also badly affect lymph drainage, so toxins won\u2019t be flushed out. Hydration is therefore important for detoxifying as well, which is part and parcel of the circulatory system. A buildup of toxins<\/a> can lead to disease and infection and can even be fatal in severe cases. How much water should you drink? A minimum of 8 glasses, but soda and coffee don\u2019t count – only clear water. Cooldrink comes with sodium and other toxins which then need to be cleared out with yet more water.<\/p>\n\r\n![\"\"](\"https:\/\/besthealth.guide\/wp-content\/uploads\/2018\/01\/Asses-your-Walking-Style.jpg\")
<\/h3>\n2. Jog or Go For A Brisk Walk<\/h3>\n
![\"\"](\"https:\/\/besthealth.guide\/wp-content\/uploads\/2018\/06\/Smelling-rose.jpg\")
<\/h3>\n3. Meditate, or Stop And Smell The Roses<\/h3>\n
![\"\"](\"https:\/\/besthealth.guide\/wp-content\/uploads\/2018\/04\/Witch-Hazel.jpg\")
<\/h3>\n4. Fall Under The Spell of Witch Hazel<\/h3>\n
![\"\"](\"https:\/\/besthealth.guide\/wp-content\/uploads\/2018\/06\/Yarrow.jpg\")
<\/h3>\n5. Say \u2018hello\u2019 To Yarrow<\/h3>\n
![\"\"](\"https:\/\/besthealth.guide\/wp-content\/uploads\/2018\/04\/Celtic-Sea-Salt.jpg\")
<\/h3>\n6. Ditch The Sodium<\/h3>\n
![\"\"](\"https:\/\/besthealth.guide\/wp-content\/uploads\/2018\/03\/Stop-Smoking.jpg\")
<\/h3>\n7. Stop Smoking<\/h3>\n
![\"\"](\"https:\/\/besthealth.guide\/wp-content\/uploads\/2018\/01\/Breathe.jpg\")
<\/h3>\n8. Adjust Your Breathing<\/h3>\n
![\"\"](\"https:\/\/besthealth.guide\/wp-content\/uploads\/2018\/04\/tall-vs-short.jpg\")
<\/h3>\n9. Stand Up Straight<\/h3>\n
![\"\"](\"https:\/\/besthealth.guide\/wp-content\/uploads\/2018\/04\/Chocolates.jpg\")
<\/h3>\n10. Eat Chocolate<\/h3>\n
![\"\"](\"https:\/\/besthealth.guide\/wp-content\/uploads\/2018\/03\/Vitamin-E.jpg\")
<\/h3>\n11. Fuel Up On Vitamin E<\/h3>\n
![\"\"](\"https:\/\/besthealth.guide\/wp-content\/uploads\/2018\/01\/Omega-3-Fatty-acid.jpg\")
<\/h3>\n12. Oh-my-Omega 3<\/h3>\n
![\"\"](\"https:\/\/besthealth.guide\/wp-content\/uploads\/2018\/03\/Asparagus.jpg\")
<\/h3>\n13. Ask For More Asparagus<\/h3>\n
![\"\"](\"https:\/\/besthealth.guide\/wp-content\/uploads\/2018\/04\/Make-Your-Meals-Pretty_-Turmeric.jpg\")
<\/h3>\n14. Learn To Love Spicy Foods and Cook With Turmeric<\/h3>\n
![\"\"](\"https:\/\/besthealth.guide\/wp-content\/uploads\/2018\/04\/Refined-flour-and-grains.jpg\")
<\/h3>\n15. Wholesome Whole Grains<\/h3>\n
![\"\"](\"https:\/\/besthealth.guide\/wp-content\/uploads\/2018\/03\/Coffee.jpg\")
<\/h3>\n16. Cut Out Coffee<\/h3>\n
![\"\"](\"https:\/\/besthealth.guide\/wp-content\/uploads\/2018\/06\/Shower.jpg\")
<\/h3>\n17. Have a Scottish Shower<\/h3>\n
![\"\"](\"https:\/\/besthealth.guide\/wp-content\/uploads\/2018\/03\/Cherries.jpg\")
<\/h3>\n18. Reduce Your Uric Acid Levels By Eating Cherries<\/h3>\n
![\"\"](\"https:\/\/besthealth.guide\/wp-content\/uploads\/2018\/04\/Massage-session-with-aromatherapy.jpg\")
<\/h3>\n19. Get A Lymphatic Circulatory Massage<\/h3>\n
![\"\"](\"https:\/\/besthealth.guide\/wp-content\/uploads\/2018\/01\/Drink-Plenty-of-Water.jpg\")
<\/h3>\n20. Drink Lots of Water<\/h3>\n
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