How to improve circulation.
As the blood circulates, it delivers oxygen and nutrients to the body's cells and takes away waste products.
This article discusses six ways to improve circulation that are supported by scientific evidence.
Avoiding a sedentary lifestyle may help to improve circulation. Jogging and avoiding sitting still for too long are both steps to take.
If a person wants to improve their circulation, there are some obvious places to start.
stopping smoking tobacco products
reducing intake of saturated fats
trying not to sit still for long periods
In addition, trying one or more of the following may help improve circulation:
1. Maintaining a healthy weight
Maintaining a healthy weight helps promote good circulation. If a person is overweight, it may negatively affect their circulation.
A 2009 study found that losing weight improved circulation for women who were overweight. The participants increased their levels of a protein called adiponectin that is associated with vascular function.
Regular cardiovascular exercise, such as jogging, supports the health of the circulatory system and improves circulation.
A 2003 review noted that exercise improves the body's ability to take in and use oxygen. It also improves the capacity of blood vessels to dilate, which helps them work more efficiently, allowing the muscles to receive oxygen more easily.
These benefits of exercise improve circulation and mean that daily activities may be less tiring.
3. Practicing yoga
Yoga is a low-impact exercise that is easy to modify for beginners. It involves bending, stretching, and twisting. These movements can help to compress and decompress a person's veins, which may improve circulation.
4. Eating oily fish
The omega-3 fatty acids in oily fish promote cardiovascular health and improve circulation, according to this 2013 study.
Oily fish include:
For those who are vegetarian or vegan, kale contains a small amount of omega-3 fatty acid.
Supplements containing omega-3 fatty acids are another option for people who do not eat fish.
5. Drinking tea
The antioxidants in tea promote cardiovascular health and may improve circulation. This is true for both black tea and green tea.
A 2001 study, published in the journal Circulation, found that black tea improves blood vessel health. Healthy blood vessels help improve circulation.
Another study found that green tea consumption is associated with a lower rate of coronary artery disease.
6. Keeping iron levels balanced
Iron is an essential mineral for the circulatory system. It is required to make haemoglobin, one of the major components of red blood cells, which is needed to carry oxygen.
Eating foods rich in iron, such as red meat or spinach, helps the body maintain this essential mineral. However, maintaining a healthful balance is necessary as well.
Too much iron may negatively affect cardiovascular health. A 2013 study found a link between having too much iron in the body and cardiovascular disease in people with high cholesterol and higher waist circumference measurements.
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|Publication:||The Messenger (Karachi, Pakistan)|
|Date:||Apr 23, 2018|
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