Blood circulation is vital to the human body’s efficient functioning. The red blood cells provide energy in the human body to different organs as they circulate around it. This energy is necessary for the growth and development of each cell in the body. Low blood flow in the body affects our daily activities and can lead to severe health conditions as well.
So what is blood circulation and how can the human body improve blood circulation? Let’s look at the different aspects of the circulatory system and the best ways to increase blood flow in our body to various organs.
The blood circulation system consists of the heart, the arteries, the veins and the blood. Blood acts as a supplier to various cells in the human body of nutrients and oxygen. As they function, cells produce waste material that needs to be eliminated. Blood also serves as a removal from the cells of this waste. Effective flow of blood in the human body is therefore essential for good health.
Each cell needs a sufficient supply of nutrients and oxygen to work efficiently. We call it poor circulation when one or more parts of the body receive inadequate blood flow. Different causes can cause problems in the blood flow in the body. Poor blood circulation causes many diseases, so it is very important that we take care of better blood circulation.
Causes For Poor Circulation
Atherosclerosis. Atherosclerosis is a health condition in which plaque builds up in arteries and blood vessels, gradually hardening and restricting them and restricting blood flow.
Diabetes Mellitus. Diabetes can lead to problems of circulation. High blood glucose levels cause damage to the blood vessels and also cause plaque in blood vessels to build up.
Blood Clots. Blood clots are blood vessel clots that limit blood flow; often, blood circulation can be completely blocked.
Tobacco. Tobacco smoking destroys the blood vessel walls and induces plaque build-up in the veins.
Obesity. Obesity causes many conditions that lead to poor blood flow. The extra body weight puts a pressure on the blood vessels and veins.
Symptoms Of Poor Blood Circulation
- Tingling And Numbness In The Extremities
- Cold Extremities
- Changes In The Skin Colour
- Cognitive Issues
Foods That Can Improve Blood Circulation
1. Leafy Greens
Spinach-like leafy greens are high in nitrates. The body converts nitrates into nitric oxide, which is very effective in dilating the blood vessels and increasing the flow of blood. Rich vegetables with nitrate help lower blood pressure and improve the health of the heart. A study found that blood pressure and blood flow improved significantly by consuming at least 845 gm of spinach a day.
2. Citrus Fruits And Berries
Citrus and berries are the best fruits for the circulation of the blood. Citrus fruits like oranges are high in vitamin C, which is very good for the capillary walls to be strengthened. Vitamin C also acts as a natural blood thinner that helps to prevent plaque build-up in the capillaries leading to poor circulation of blood. Berries are anti-inflammatory and antioxidant, which is of great help in healthy blood flow. Acai berries are rich in vitamin A, potassium and packed with strong plant sterols that help to relax the blood vessels and boost circulation as well.
Walnuts are rich in vitamin E, alpha-lipoic acid and I-arginine, which aid in nitric oxide production. These help to reduce blood pressure and inflammation and improve blood vessel function. A research found that eating up to 56 gms of walnuts a day significantly increased blood flow.
Pomegranates have high levels of antioxidants and nitrates of polyphenol, which are strong vasodilators. Granate juice is one of the drinks that will greatly increase blood flow. It also helps muscle tissue oxygenation. It has been known that 500 ml of pomegranate juice per day increases the diameter of the blood vessels and increases the circulation of people who work out.
5. Fatty Fish
Very good sources of omega-3 fatty acids are fatty fish such as mackerel and salmon. Such fats help to release nitric acid, which is of great benefit to the flow of the blood. It dilates the blood vessels and increases the flow of blood further. Omega-3 supplements of fatty acids increase blood flow as well as help prevent blood clots by suppressing platelet clusters. It has been found that consuming as little as 4.2 grams of fish oil a day significantly improves blood flow to the skeletal muscles and limbs.