Diet and exercise to improve blood circulation
Dear Donovan,
What are a few effective ways to improve blood flow circulation throughout the body? Will diet or exercise help?
Efficient blood circulation in the body is important for optimum health. It is through the movement of blood around the body that nutrients, minerals and oxygen get transferred to different organs, tissues and cells. In addition, the circulatory system removes waste products, helps to control body temperature, maintain pH, and promote cell growth and health.
Poor circulation can affect the entire body including the brain, heart and liver. Many factors can contribute to poor circulation; these include a sedentary lifestyle, smoking, excessive alcohol consumption, poor eating habits, and stress. In addition, other factors such as diabetes, high blood pressure, ageing, cholesterol, obesity, blocked blood vessels, and anaemia can contribute.
Common symptoms of poor circulation include numbness, tingling sensation in certain parts, dizziness, muscle cramps, coldness in the extremities, dry skin, and hair loss. As we get older our blood vessels lose some of their elasticity and may even become reduced in diameter due to plaque. These factors can affect blood pressure and blood circulation.
It is always important to improve or maintain good blood circulation in your body. Creating a healthy lifestyle with exercise and a healthy diet can definitely improve blood flow in the body. Exercise will help to control weight, reduce the build-up of cholesterol, help stress, and in general help to bring about a good feeling. Also exercise will get the heart beating faster leading to improved heart function and circulation. Deep breathing exercise will also help to improve blood flow and create relaxation. It is recommended to get in at least 150 minutes of moderate exercise per week.
A healthy diet will also improve the blood circulation throughout your body. A healthy diet should have plenty of vegetables, vegetable juices, fruits, whole grains, lean protein, and healthy fats and oils. Studies have even shown that the nitrates in vegetables can help to improve blood flow and blood plasma nitrate levels. It is a good idea to include foods in your diet that will prevent the clogging of the blood vessels. These include garlic, oily fish, green tea and oats. Green tea contains antioxidants which help to protect the vascular system. In addition, green tea also helps to dilate the blood vessels which help to boost blood circulation and enhance heart health.
As much as possible, eat foods that will help to stimulate blood flow. These include ginger, garlic, cayenne pepper and turmeric. Drinking adequate amounts of water is also important for a good circulatory system. Dehydration can reduce blood flow resulting in low blood pressure. Other factors such as smoking can damage the heart and cause a build-up of plaque in the blood vessels.
Good luck.
We will answer your weight-related questions
Are you struggling to lose weight or just need some advice on living a healthier life? Tell us about your health issues and we’ll have nutritionist and wellness coach Donovan Grant answer them for you. Grant has over 12 years’ experience in the fitness industry and is the owner of DG’s Nutrition and Wellness Centre, 39 Lady Musgrave Road. Call him at 876-286-1363. E-mail questions to clarkep@jamaicaobserver.com.
