Blood vessels are our body’s road network. The length of the blood vessels connecting all parts of the body is about 96,500 km. Along these vessels, blood circulates throughout the body, carrying oxygen and providing necessary nutrients.
However, if the blood circulation is not good through the vascular road network, various problems occur. This is because blood flow slows down and the body’s cells lack the oxygen and nutrients they need.
Problems with blood circulation can lead to dry skin, brittle nails, and hair loss. Men may have trouble getting or maintaining an erection. Several diseases may occur.
Various abnormal symptoms appear from headache, cold hands and feet, numbness of hands and feet, constipation to adult diseases, cerebrovascular disease and heart disease. In this regard, based on data such as WebMD, we will look into ways to improve blood circulation and helpful foods.
◇How to improve blood circulation
Adequate hydration intake
About half of blood is water. In order to keep the blood circulating, it is necessary to maintain sufficient water. Aim for 8 glasses of water a day, but more if you exercise or it’s hot outside.
Nicotine is a harmful component of cigarettes, e-cigarettes, and smokeless cigarettes, which damages the walls of arteries and thickens the blood.
The blood pressure management
If blood pressure is too high, it can cause arteriosclerosis, which hardens the arteries and blocks blood flow. You should check your blood pressure at least once a month and manage it to avoid high blood pressure.
Avoid sitting for long periods of time
Sitting on a chair for hours at a time is not good for blood circulation or back. It weakens the leg muscles and slows blood flow to the legs, which can lead to blood clots. You might consider a standing desk at work.
Relaxing with yoga, etc.
Yoga is an exercise that can make blood circulation active with a small amount of exercise. When moving, oxygen is supplied to the cells. And when you twist your body, it sends blood to your organs. And standing upside down moves blood from the lower body to the heart and brain.
△ aerobic exercise
When you do aerobic exercise, such as running, biking, walking, swimming, or aerobics, you breathe more oxygen. Exercise improves blood flow, makes the heart stronger, and lowers blood pressure.
Set a goal of exercising for 30 minutes a day, 5 to 7 days a week. It is also a good idea to divide the exercise if necessary. When walking, a moderate to high speed is best for your health.
△ strength exercise
Strength training, such as squats, not only pumps blood, but also lowers blood sugar and helps with back pain. With your feet shoulder-width apart, bend slowly, keeping your back straight as if you were sitting in a chair.
Comb your body
Sweep the blood in the right direction. Use a body brush made of stiff, flat hair to brush your skin without getting wet. Starting with the feet, raise the legs and arms upward in a long motion, drawing circles around the stomach and waist. This brushing can also get rid of dry skin.
◇Foods that help blood circulation
The omega-3 fatty fish
Mackerel, salmon, tuna, sardines, trout, and flounder are high in omega-3 fatty acids. Studies have shown that omega-3 fatty acids have a beneficial effect on blood circulation. In addition to lowering blood pressure, it also has the effect of clearing the arteries and preventing blockages.
△ Cayenne pepper
Cayenne pepper, or cayenne pepper, is a small, spicy pepper that grows in South America and the Amazon. In Korea, there is a similar kind of red hot pepper.
These cayenne peppers are rich in the compound capsaicin. This component makes the arteries work well. It helps to relax the blood vessels so that the blood can circulate well. It also has the effect of regulating blood pressure.
This root vegetable is rich in nitrates, which the body converts to nitric oxide. Nitric oxide naturally loosens blood vessels and improves blood flow to body tissues and organs.
Berries are rich in antioxidants. In particular, it contains a lot of anthocyanins, which are good for blood vessel health. This compound protects the walls of the arteries from damage and prevents them from hardening (hardening). In addition, anthocyanins stimulate the release of nitric oxide, which helps lower blood pressure.
Garlic contains a sulfur compound called allicin, which helps to relax blood vessels. Studies have shown that people who follow a garlic-rich diet have better blood flow. This means that the heart doesn’t work hard to pump blood throughout the body, which helps keep blood pressure low.
Nuts, including walnuts, are rich in alpha-linoleic acid, an omega-3 fatty acid. This component helps the blood to move smoothly. Studies have shown that regular consumption of Australia for 8 weeks maintains the elasticity of blood vessels and lowers blood pressure.
Turmeric, a yellow spice mainly used in curry, contains curcumin, which has an anti-inflammatory action. Studies show that curcumin helps to make blood vessels wider by boosting the production of nitric oxide. When blood vessels are enlarged, it facilitates the flow of blood so that it is well supplied to muscles and tissues.
Foods rich in nitrates, such as spinach, can improve blood circulation. These compounds help enlarge blood vessels and make more space for blood to pass through. Studies have shown that a diet rich in spinach can help keep your arteries flexible and lower blood pressure.
The citrus fruit
Citrus fruits such as tangerines and oranges are rich in vitamin C and antioxidants. These ingredients lower inflammation, prevent blood clots and improve blood circulation.
The seeds of pomegranate are full of nutrients such as antioxidants and nitrates. These ingredients enhance blood circulation. It lowers blood pressure by dilating blood vessels, which means more oxygen and nutrients are delivered to muscles and tissues.
Correspondent Kwon Soon-il [email protected]
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