Having good blood flow is essential for good health. Unfortunately, poor circulation affects millions of people. Here are 7 ways to improve circulation.
Simply put, circulation is the process of the heart pumping blood throughout the body. As blood flows around, it transports nutrients and oxygen to the cells and gets rid of waste products.
In other words, good circulation is key when it comes to having good health. However, millions of people suffer from poor circulation, so what can they do about it?
When it comes to improving circulation, the obvious things to try are reducing saturated fats, avoiding sedentary lifestyles, and quitting tobacco. However, there are other things you can try to improve your overall blood flow.
1. Lose Weight
Almost 40% of Americans are overweight, which can lead to multiple conditions including poor circulation. According to a 2009 study, overweight women who lost weight saw better circulation.
The key is to get to a healthy weight level and maintain it once you reach it.
2. Start Running
Making cardiovascular exercise a regular part of your routine helps improve circulation and promotes overall circulatory system health. In a 2003 review, experts note that exercise leads to many health benefits such as better dilation, use of oxygen, and energy levels.
3. Practice Yoga
There are various levels in yoga, and it is easy to modify the exercises for beginners. By bending, twisting, and stretching, the body can compress and decompress veins, which may improve blood flow.
According to a 2014 review, yoga may not only be beneficial for the cardiovascular system – it may also benefit metabolism. Research different yoga exercises for beginners that can help improve circulation, such as the downward-facing dog position.
4. Eat Fish
When it comes to meat, fish is one of the healthiest meats available. However, it turns out that some fish – specifically the oily kind – are better at improving circulation than others.
Fish with omega-3 fatty acids help promote cardiovascular health as well as blood flow. Fortunately, these types of fish are widely available and include salmon, sardines, mackerel, and tuna.
There are also small amounts of omega-3s in kale, but if you don’t eat meat, then taking omega-3 supplements might be more efficient.
5. Drink Tea
Both green and black tea contain antioxidants that help boost cardiovascular health and may improve blood circulation. Healthy blood vessels are necessary for efficient circulation and black tea is known to improve blood vessel health.
Furthermore, drinking green tea may help lower the rate of coronary artery disease.
6. Maintain Healthy Iron Levels
Iron makes hemoglobin, a major part of red blood cells. Hemoglobin is necessary for carrying oxygen. In other words, iron is a key mineral when it comes to having an effective circulatory system.
There are many foods that are rich in iron such as spinach and red meat. However, maintaining a healthy balance is necessary, as too much iron can negatively impact cardiovascular health.
7. Beet Supplements
Beets contain large amounts of nitrate, a compound that improves overall circulation. However, you have to consume a lot of beets daily to get the necessary amount of nitrate if you want to see improvement.
Beet supplements like HeartBeet Complete make it easy to get these benefits by packing them in one daily serving of their powder formula. Some supplements also contain additional ingredients to enhance the effect.
For example, HeartBeet Complete contains 5 key ingredients, including beetroot powder, to help promote healthy blood pressure and circulation. Healthy circulation is essential to living well, specially as you age, so consider these tips and try them out if you want better circulation.