Normal blood circulation is important for the heart, all organs and systems without exception. “Components” of the body can not work properly without the arrival of useful substances with blood and without timely removal of excess – products of metabolic processes, carbon dioxide. Congestion can lead to persistent dysfunction.
Signs of circulatory problems
Symptoms of chronic blood circulatory insufficiency in the brain may not appear until a situation requiring an abundant blood supply: stress, unusual physical activity, being in an unventilated room. They appear suddenly: headache, numbness of part of the face, impaired coordination of movements, tinnitus.
There may also appear such symptoms: frequent dizziness, decreased memory and performance, impaired concentration, drowsiness or insomnia.
Signs of impaired blood flow in the extremities include lameness (pain when walking and its absence at rest), cold hands and feet in any weather, the formation of vascular asterisks, heaviness, fatigue, swelling, and cramps in the leg muscles.
Causes of blood circulation disorders
Circulatory disorders can occur for a variety of reasons:
- Atherosclerosis – plaque builds up in the arteries, causing them to narrow and reduce blood flow.
- Hypertension – high blood pressure that can damage blood vessels and impair blood flow.
- Diabetes – causes damage to blood vessels and impairs blood flow.
- Sedentary lifestyle – lack of physical activity leads to vascular congestion.
- Smoking – negatively affects the vascular system and blood circulation.
- Obesity – excess weight increases the load on the heart and blood vessels.
How to improve blood circulation?
- Physical activity
Regular exercise is one of the best ways to keep your blood vessels healthy. Even simple walking can significantly improve blood circulation. It is recommended that you devote at least 30 minutes a day to physical activity, including walking, yoga or light aerobic exercise.
- Proper nutrition
A balanced diet plays a key role in maintaining cardiovascular health. Include more fruits, vegetables, whole grain products, nuts and fish in your diet. Avoid excess intake of salt, sugar and saturated fats, which can negatively impact vascular health.
- Maintaining a normal weight
Being overweight puts extra strain on the heart and blood vessels. Controlling your weight can help reduce your risk of developing diseases associated with poor blood circulation.
- Leg exercises
Specific foot exercises can help improve blood circulation in the lower extremities. Simple movements such as toe raises, foot rotations, and light stretches can help activate blood flow.
- Avoiding prolonged sitting and standing
If your job involves prolonged sitting or standing, try to take breaks every 30-60 minutes. Stand up, take a walk or do light exercises to activate blood circulation.
- Massage and self-massage
Massage movements effectively disperse blood through the tissues and the cells are instantly oxygenated. In addition, massage:
– relaxes muscles if they’re hypertonic;
– tones if the muscles are weak;
– improves vascular health;
– relieves swelling.
Additional methods and recommendations to improve blood circulation
- Contrast shower
The alternation of hot and cold water helps to improve blood circulation and vascular tone. It stimulates blood vessels, improves circulation and helps fight swelling.
- Taking vitamins and supplements
Certain supplements such as omega-3 fatty acids, vitamin E and magnesium can support vascular health. Consult your doctor before starting supplements to avoid unwanted effects.
- Stretching and yoga
Yoga helps improve flexibility and promotes muscle relaxation, which in turn helps improve blood circulation. Simple stretches also activate blood flow and help prevent muscle stagnation.
- Less stress
Stress significantly impairs blood circulation, especially to the heart and blood vessels. Try to minimize stressful situations, engage in relaxation, meditation, deep breathing or other stress-relieving techniques.
- Adequate rest and sleep
Lack of sleep and chronic fatigue can disrupt normal blood circulation. It is important to maintain a regular sleep schedule and give your body enough time to recover.
- Moderate caffeine intake
Excess caffeine can cause vasoconstriction and disrupt normal blood circulation. One or two cups of coffee a day is generally safe, but you should not overindulge in this beverage.
When you need to go to the doctor immediately
Symptoms of acute cerebral circulation disorder are a reason to call an ambulance:
- facial asymmetry, tongue asymmetry;
- numbness, weakness, paralysis of a limb;
- speech disorders;
- double vision, loss of focus;
- vomiting;
- severe impaired coordination of movements;
- confusion;
- atypically severe headache.
Medical help is also needed when symptoms of chronic circulatory disorders do not go away for a long time, and exercises do not help to restore the tone of blood vessels. If severe dizziness, headache, drowsiness, impaired concentration, fatigue persist for several days, consult a general practitioner or neurologist.
Conclusion
Normal blood circulation is the basis for the health of the entire body. Problems with circulation can lead to various diseases and deterioration of the general condition. It is important not only to timely notice symptoms indicating circulatory disorders, but also to take active steps to maintain vascular health. Regular physical activity, proper nutrition, weight control, avoiding bad habits and stress – all this will help prevent blood stasis and maintain the normal functioning of the cardiovascular system. Do not forget that taking care of vascular health requires a comprehensive approach, including both regular exercise and compliance with simple but effective lifestyle recommendations. In case of alarming symptoms, always seek medical help to avoid serious consequences.
