Poor blood circulation is a condition where individuals will usually experience numb and cold in their extremities such as in the hands and feet area. Often times, it can be an underlying condition to a more serious condition such as uncontrolled diabetes or poor blood pressure, but it can also be due to poor posture and many more.
Here are some tips on how to improve your blood circulation:
1. Go on regular walks.
Walking can improve blood circulation. Contraction of the calf muscle causes venous blood to be pushed back up to the heart. The arteries dilate when patients walk and improve blood flow throughout the body. Aim for a minimum of 30 minutes of walking three times per week.
2. Reduce your weight.
Being obese or overweight posed more health risk towards your circulatory system as it often lead to risk of hypertension, high cholesterol and diabetes which will all boils down to blood circulatory problem.
Consumption of food in moderation, balance and exercise regularly can help to prevent being obese and overweight.
3. Take more work breaks.
Taking more work break helps you to get into the habit of alternating between sitting, standing, and walking. In doing this it cause less demand on the circulatory system as while you are sitting down, it cause blood flow slows and to pool in your legs, resulting in muscle pain and fatigue. Thus taking more break while doing office job is beneficial in improving blood flows and also can help to keep your stress level from getting out of whack.
Do your best to take stretch breaks every 15 to 20 minutes, and get-up-and-go breaks from sitting every hour—even if it’s just a power walk around your home.
4. Stay hydrated.
When body is lack of water (dehydrated), it will affect the amount of blood circulating through your body, it will also causing your blood to retain more sodium, causing it to thicken and making it much harder for your circulatory system to work properly.
The easiest way to make sure that you are getting enough fluid is to check your pee. Yellow light or clear urine indicate that your are drinking sufficient amount of water, anything darker that that means you need to up your water intake game!
5. Manage your blood pressure.
High blood pressure makes your blood circulation haywire and give more works towards heart and blood vessels. The heart and circulatory system will have to work extra in supplying blood flow throughout the body if you do not manage your blood pressure efficiently.
High blood sugar level can cause damage to the lining of small blood vessels and this can lead to the problem with blood circulation. This condition will also promotes formation of plaque in the blood vessels and will further cause complication to your blood flows.
Exercise, cutting back on sodium, reduce stress, good sleep quality and modification in some lifestyle factors can help to lower your blood pressure and improve your circulation in the process. Aim for a blood pressure less than 120/80 mmHg.
6. Elevate your legs.
Elevate legs helps to take the pressure off your veins, since it does not have to work against the gravity to get the blood back to the heart.
The most convenient time to elevate your legs would be when you are watching TV or having a nap – lie down and prop your legs above your heart level for 15 minutes or more at a time will be really helpful in improving overall blood circulation.