Improve circulation and blood flow

The heat of the summer season does not mix well with the circulatory system. Indeed, it can impact blood circulation, but also lymphatic. Here are some tips to support your circulatory system this summer and feel lighter.

Blood circulation, what are we talking about?

Thanks to the pulse of the heart, the real conductor of our blood circulation, the blood is propelled through arteries and veins throughout the body. The blood flow must be constant, in particular to ensure the continuous supply of oxygen and nutrients, but also to take care of the elimination of waste products, including carbon dioxide. The arterial circulation brings oxygen-rich and nutrient-rich blood to the body tissues. The venous circulation, subject to terrestrial gravity, brings the impoverished blood back to the heart, then the lungs. It is at the heart of the majority of circulatory problems.

There are two venous circulatory systems. The “deep circulatory system” is surrounded by bones, muscles or even tendons, where the veins will then have a fairly limited space. The movements, which will therefore solicit the muscles, will contract the veins and increase blood flow, ensuring venous return

With regard to the “superficial circulatory system”, the veins and small vessels are found under the skin. The latter, being flexible and elastic, will oppose very little to the dilation of the superficial veins. The venous return will therefore depend here on the quality of the wall of the veins and vessels, and also of the valves, which are nothing other than “antigravity” valves. Unlike arteries, veins do not have muscle fibers.

How does the lymphatic circulation work?

The lymphatic system consists of the lymphatic network and the lymphatic organs.

The lymphatic network includes all the vessels responsible for circulating the lymph. Lymph is a translucent liquid that comes from the blood, but does not contain red blood cells. It was called “white blood” by the Greeks because it contains white blood cells, mostly lymphocytes, but also macrophages. It is also composed of proteins, glucose, hormones, electrolytes, iron or even cholesterol. This network runs parallel to the veins. Lymph is found everywhere in the body, except in the brain. The lymphatic network will meet lymph nodes on its way, located mainly in the neck, armpits, chest, abdomen and groin. The mission of these nodes will be to filter the lymph.

Contrary to the blood circulation which circulates thanks to a pump (the heart), the lymph relies on the movements of the body, but also on the contraction of the muscles and the fibers of the lymphatic vessels to circulate. It takes about 24 hours to go around the body.

The lymphatic organs, which are the thymus, the tonsils, the bone marrow and the spleen, will also act as filters, but are also storage organs for our defense cells, the lymphocytes. In addition, they are responsible for eliminating foreign agents from the lymph.

The lymph therefore plays a key role in our body’s defense system, in particular by transporting white blood cells to where the body needs them to defend itself. It is also responsible for evacuating nearly 75% of the waste that our body wants to get rid of, such as toxins or fats.
The link between blood circulation and lymphatic circulation

Often set aside in circulation disorders, the lymphatic circulation is nevertheless closely linked to the venous circulation. Every day, about 8 liters of water come out of the veins to “wash” the cells. 90% of this water is reabsorbed by the veins and 10% by the lymphatic vessels. This daily function of cellular cleansing requires a perfect balance to be carried out.

The primary causes of circulatory discomfort

Age, heredity and sex are one of the first immutable causes of circulatory discomfort. Other main causes, such as being overweight or a sedentary lifestyle will slow blood circulation. Indeed, to fight against gravity, the venous circulation needs the pressure of the soles of the feet and the contraction of the muscles to be effective. The liver is an emunctorial organ which mobilizes a large part of the blood mass to purify itself. A hepatic gene is therefore one of the common causes of slow blood circulation, but also lymphatic circulation.

Do not let the situation take on proportions, act at the first signs!

The dietary measures described in the article “Slimming: How to lose a few pounds before summer” are the basis of a good diet to adopt on a daily basis. This balanced diet provides you with the elements necessary for the nutrition of blood veins and capillaries, blood or muscles. You can find vitamin E in oilseeds (hazelnuts, almonds, walnuts, etc.), eggs, avocados, certain vegetable oils (wheat germ, grape seed, etc.) or even in certain spices (ginger, paprika, etc.) . By eating mostly colorful seasonal fruits and vegetables, you provide your body with many nutrients, including vitamin C and beta-carotene. Brazil nuts help you fill up on selenium, but you can also find it in seafood, as well as zinc. With a varied diet, you can get a varied intake of vitamins, minerals, protein, essential fatty acids, antioxidants (including polyphenols) and fiber.

Do not forget to hydrate yourself regularly, avoiding drinking too much before bedtime.

Avoid alcohol, coffee, soda or tobacco. Also limit the consumption of meats, cheeses, bread, pastries and refined products.

At the same time, you can also:

-Drain your liver by giving it a helping hand during seasonal changes. The diet will already provide some amino acids that help the liver in its cleaning work, such as arginine, cysteine, methionine or even betaine. You can also turn to certain detoxifying plants for the liver (milk thistle, black radish, rosemary, artichoke, etc.) and draining plants which will eliminate waste and stimulate blood filtration (blackcurrant, dandelion, linden sapwood, queen meadows, etc.).
-Practice one or more gentle physical activities, in particular walking, swimming, cycling or even dancing, in order to stimulate venous return and lymphatic circulation.
-Pay attention to the heat! Avoid exposing your legs to the sun if you suffer from venous insufficiency, but also avoid taking baths that are too hot. Also beware of the hammam, sauna, hot waxing, etc.
-Practice massages and lymphatic drainage.

Consult your doctor at the first signs of discomfort. At the same time, contact a naturopath for complete and personalized lifestyle advice.

How to Improve Circulation and Blood Flow

Physical activity

Physical activity is the best way to improve circulation and blood flow, so it’s a good idea to incorporate some form of movement into your daily routine. It doesn’t have to be a marathon, but even an hour of moderate physical activity is better than nothing. You can take up a fitness class, play a sport, or even just mow the lawn. You can also get a massage, which can help move blood throughout your body and oxygenate the muscles.

Black tea improves circulation and blood flow

Consuming black tea can improve blood flow and circulation in the body. It is known to increase endothelial function, and its consumption has been linked to reduced risks of cardiovascular and respiratory diseases. This beverage is rich in flavonoids, which are linked to a reduction in bad cholesterol. To reap its benefits, however, black tea must be consumed on a daily basis. The flavonoids in this tea have a short half-life, so they need to be consumed regularly to be of benefit.

In a study published in the American Journal of Cardiology, Japanese researchers reported that drinking black tea improved blood flow in coronary arteries. The findings showed that this beverage was more effective than caffeinated beverages in preventing heart attacks and strokes. Researchers also noted that the tea contained an amino acid called L-Arginine that promotes blood flow.

Beets support blood vessel dilation

Beets are rich in nitrates, which help to relax blood vessels and increase circulation. The nitrates in beets are converted into nitric oxide in the body, a substance that encourages better blood flow. Nitric oxide has several health benefits, including lowering blood pressure and increasing athletic endurance. It also improves the flow of oxygen to muscle tissues.

Researchers at Penn State have found that beet juice can have positive effects on the cardiovascular system. Nitrates in beets promote the dilation of blood vessels, reducing the risk of heart disease and atherosclerosis. The juice can also help improve the blood flow to the heart.

Beets are rich in antioxidants and choline, which are important for body functions. They may also help prevent cancer and reduce tumor cell growth. Although these antioxidants are lost after cooking, you can still benefit from them by consuming beets raw. Beets are also loaded with nitric oxide, which supports healthy circulation and transports nutrients to the body. Beets also contain minerals like potassium, magnesium, manganese, and iron.

Pomegranate supports blood vessel dilation

One of the benefits of pomegranate juice is its ability to increase blood vessel diameter. This can increase blood flow and lower blood pressure. However, it’s important to note that pomegranate juice should only be taken under the supervision of a physician. Similarly, pomegranate fruit extract can enhance vasodilation. Although pomegranate juice is said to have many beneficial effects on the cardiovascular system, more research is needed.

Recent studies have shown that pomegranate is a powerful antioxidant. It helps protect the cardiovascular system by preventing the oxidation of LDL cholesterol. It also inhibits the proliferation of vascular smooth muscle cells and prevents atherosclerosis. The polyphenols in pomegranate support these biological effects and confer significant cardioprotection.

Cayenne pepper

Cayenne pepper is a red chili pepper, a spice that has many health benefits. It contains vitamin-C, vitamin-A, and flavonoid anti-oxidants, which are all beneficial to your body. It is also good for diabetics because it can regulate blood glucose levels and help with nerve pain.

Cayenne pepper is also great for reducing inflammation in muscles and joints. It is believed that capsaicin, a component of cayenne pepper, increases blood flow, giving tissues healing nutrients. Many people apply cayenne pepper creams or use it as a poultice. It can be applied directly to the skin without breaking it, making it a perfect remedy for inflammatory conditions.

Nuts

Consuming nuts is an excellent way to boost blood circulation. They contain essential amino acids like arginine, which help relax constricted blood vessels, thus improving blood flow. Furthermore, they contain other healthful ingredients like vitamin E, fiber, and plant sterols, which help reduce cholesterol levels.

Green leafy vegetables

Green leafy vegetables are an excellent choice for those who are concerned about cardiovascular disease. They are rich in iron and contain a large amount of nitrates, which help the body’s blood vessels to expand and carry more blood. Spinach also helps to keep the arteries flexible, which lowers blood pressure.

Tomatoes

Tomatoes are a great food to boost your circulation. They contain lycopene, a powerful antioxidant. This substance fights cellular damage and can improve blood flow and erections. They are a natural way to reduce your cholesterol. They also help you reduce your appetite. Tomatoes are also known as a good source of vitamin C.

Green tea

Studies show that drinking green tea improves blood circulation and reduces cholesterol. It also reduces the risk of diabetes. Drinking one to four cups a day may help lower blood sugar. But most studies have found that green tea does not lower blood sugar levels in patients with diabetes or prediabetes.

Poor blood circulation can lead to numerous health conditions, including diabetes, heart disease, and stroke. Poor blood circulation can also cause blood clots, which can lead to other circulatory complications. While a healthy diet can prevent such problems, a diet rich in junk food and a busy lifestyle can also impact blood circulation.