Numbness, tingling in the extremities, constantly cold hands and feet, and fatigue may indicate that our blood circulation is inadequate. If the blood vessels cannot deliver the necessary amount of oxygen and nutrients to where they are needed, serious health problems may occur. It may seem surprising, but if we placed the blood vessels in the body of an average adult one after another, they would stretch for more than 100 thousand kilometers. The network of these vessels transports blood to every part of your body. What can we do to improve blood circulation? Here are 8 useful tips!
Signs of poor blood circulation
Blood circulation plays an important role in our health, as it carries oxygen and nutrients to the cells and removes used blood, saturated with carbon dioxide and waste products. If the circulatory system is damaged and unable to perform this function, heart, brain and kidney problems can occur.
Circulatory disorders are most often caused by calcification of the blood vessel walls . Various substances are naturally deposited on the walls of blood vessels, but there are several factors that trigger atherosclerosis and vascular occlusion. These include smoking, being overweight, an unhealthy diet, a sedentary lifestyle, and certain diseases such as high blood pressure, diabetes, thyroid problems, and anemia.
There are several signs of poor circulation that warn you that you need to take action.
For example, your hands and feet may often feel cold or numb, but dry skin, hair loss, weak nails, and in men, erectile dysfunction can also indicate poor circulation.
Tips for improving circulation
1. Give up cigarettes!
One of the most common causes of circulatory disorders is smoking. The nicotine found in cigarettes, e-cigarettes, and cigars damages the walls of the arteries, narrowing the blood vessels, so – very simply – the blood cannot properly reach everywhere it needs to. Anyone who has ever smoked knows exactly how difficult it is to quit, so don’t be afraid to ask for help!
How can you successfully quit smoking? You can find useful advice here!
2. Pay attention to your blood pressure!
High blood pressure can be a serious warning sign that you need to pay more attention to your circulatory health. Talk to your GP about what your ideal blood pressure is and have it checked regularly – you can ask them for a check-up or even get it done at a pharmacy.
3. Water, water, water!
Water is the basis of everything in our body, as it is also one of the basic components of our blood. And if you don’t drink enough, your blood “thickens” and cannot flow properly. Make sure you drink more than usual in the summer, especially if you are exercising or doing strenuous, physical work. There are already many applications for smartphones that regularly warn you if you are not drinking enough. Try one, maybe it can help!
How can you check if you are drinking enough water? Here are 7 symptoms that indicate that you are not drinking enough!
4. Try yoga!
In addition to providing a calming exercise, yoga is particularly good for improving blood circulation, as it moves the entire body, and the special poses help to transport blood to the heart and brain.
5. Get ready for training!
Sitting too much is not good for your circulation, as it slows down blood flow in your legs, which can eventually cause blood clots. If you have a sedentary job, it’s a good idea to get up and move around every half hour or hour.
It is also important to make time for sports. The optimal amount of exercise would be at least half an hour every day. Whether you run, bike, swim, play a ball game, or just take a long walk, your body automatically absorbs more oxygen, which it immediately sends to your muscles, which in turn makes your blood flow faster and your heart stronger.
What exercises are suitable for improving blood circulation? Tips in the videos!
6. Change your socks!
Compression stockings and socks are garments that are specifically designed to improve blood flow in your body. Their light compression effect means that blood doesn’t stagnate in your legs, but instead flows back to your heart, speeding up the process. However, before using them, it’s recommended to consult your doctor, who can advise you on the exact type of compression stockings you need.
7. More vegetables, less meat!
This is good advice not only for improving blood circulation, but for all areas of life: try to make sure that your diet is balanced! In simple terms: make sure that you eat vegetables and fruits every day, have meat-free days . Spices that protect the cardiovascular system include garlic, ginger, and turmeric. Be careful not to oversalt your food, and avoid fatty and sugary foods. This way, you can improve your cholesterol levels, blood pressure, and of course, your circulation.
8. Take a hot or cold shower!
Although this is only a temporary solution, a warm shower can be a great way to get your blood flowing. Warm water helps to dilate blood vessels, allowing blood to flow more easily. Warm water is also just as effective when consumed, so a nice hot cup of tea can also be effective. If you can handle it, you can also try alternating hot and cold showers for a quick fix.
+1 Try ginkgo biloba
Ginkgo has been known for thousands of years as a medicinal herb, and is often used to stimulate circulation due to its vasodilating properties . Laboratory studies have shown that it improves blood circulation by dilating blood vessels, reduces the “stickiness” of blood platelets, and also has a strong antioxidant effect. Thanks to these, it supports the health of the veins. If you would like to use natural supplements in addition to the above advice, we definitely recommend ginkgo biloba, of which you can find two types of packaging in the Netamin range:
