Proper blood flow is essential to ensure optimum delivery of oxygen and nutrients throughout the body, which helps promote health and wellbeing. Try to eat some foods that increase blood flow, along with other lifestyle measures.
On the other hand, poor circulation is one of the primary causes of various health conditions, including those that affect your extremities, heart, kidneys, and brain. It can be caused by factors such as poor diet, lack of exercise, and even environmental factors like pollution.
Fortunately, there are some foods you can eat to help improve circulation throughout your body and increase blood flow to your vital organs and extremities. But keep in mind that some conditions may require medical intervention, so don’t ignore your doctor’s advice.
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Nonetheless, the foods discussed in these articles can help you improve your circulation and keep you feeling healthy and vibrant all day long!
What causes poor blood flow and circulation?
While you might think that poor blood flow only affects older people, it can happen to anybody at any age. In order to keep your blood flowing freely and your circulation top-notch, it’s good to understand why you could be having poor blood flow in the first place.
There could be various reasons, including:
1. Smoking
Smoking can be a considerable risk factor for poor circulation. The compounds in cigarettes constrict blood vessels, making it harder for your body to deliver oxygen-rich blood to its vital organs. These compounds also damage the arterial wall and increase LDL deposition. Over time, this can cause blockages in your arteries, leading to heart attacks or strokes. If you’re looking to increase blood flow throughout your body, kicking off a cigarette addiction is one of the best things you can do.
2. Obesity
Excess weight puts pressure on your veins, slowing blood flow. Not only does obesity increase the risk for circulatory problems, but it also makes recovery more difficult for people who already have them. If you’re overweight or obese, losing just 5 to 10 percent of your body weight can help improve blood flow and circulation.
Consider making lifestyle changes that will help you lose weight permanently.
3. Age
As we age, the veins become less pliable and more likely to develop blockages or varicose veins that cause pain, tenderness, and swelling in the legs and feet.
4. Sitting all day long
When we sit for long periods of time, blood flow to our legs is restricted. This can lead to poor circulation and lower blood flow in the limbs. Sitting for extended periods also restricts blood flow to your abdominal organs, which inhibits digestion. If you sit for a large part of your day, it’s imperative that you move around every now and then by standing up or walking. Better yet, try to stand while working whenever possible.
5. Medications that affect circulation
Certain prescription medications like beta-blockers, calcium channel blockers, and antidepressants can hinder circulation in your extremities. Ask your doctor if there are alternative medications you can take that won’t interfere with blood flow.
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Signs of poor circulation:
Poor circulation can cause several symptoms, including
- Muscle cramps
- Pins and needle sensation in the extremities
- Numbness
- Cold extremities
- Bulging veins
Foods that increase blood flow and improve circulation
Having looked at the various causes of poor blood flow and circulation, here are foods that, when incorporated into the diet, can increase blood flow throughout the body and boost circulation
1. Garlic
Garlic is a regular part of many peoples’ diets, and for good reason. Not only does it add great flavor to a wide variety of dishes, but it has many health benefits, including improving overall circulation.Garlic contains allicin, a sulfur-containing compound that helps dilate blood vessels and increase blood flow through them. This, in turn, promotes circulation throughout the body.
Research shows that people who consume a diet rich in garlic experience more effective blood flow. This makes it easier for the heart to pump blood throughout the body.
Also, research shows that regular consumption of garlic can lower bad cholesterol and triglyceride levels. Both of these can contribute to plaque formation and atherosclerosis, which can interfere with blood flow causing poor circulation.
2. Onion
Onion belongs to the same family as garlic, but the two are different.
They are rich in flavonoids, including quercetin, an antioxidant that scavenges free radicles that cause oxidative stress and cell damage. Quercetin has been shown to promote circulation by lowering cholesterol, blood pressure, and increasing blood vessel relaxation.
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3. Cayenne pepper
Capsaicin, a primary compound in cayenne pepper, is a known circulatory stimulant. It can increase blood flow throughout the body, by increasing nitric oxide production, which causes dilatation and relaxation of blood vessels. This allows for a smooth flow of blood through the blood vessels.
Ginger
You may have heard people recommending ginger to remedy an upset tummy. While the root is fantastic for this purpose, sipping on ginger tea may also boost blood flow. In traditional Chinese medicine, practitioners use the herb to improve the flow of bodily fluids, including the red stuff. Ginger stimulates the heart muscle and dilutes the blood.
One Japanese study indicated that ginger reduced blood pressure and cardiac workload. Further studies suggest that increasing your consumption of this herb can compensate, at least partially, for consuming a cholesterol-rich diet. If you go for a meal high in saturated fat, sipping a cup of ginger tea afterward may negate some of the adverse cardiovascular impacts. Do read your labels if you buy commercial ginger ale in hopes of a therapeutic effect — some have no genuine herbal content at all.
Fortified Orange Juice and Citrus Fruits
Citrus fruits contain a phytonutrient called hesperidin, which increases blood flow. When researchers gave study participants the amount of this nutrient found in two glasses of orange juice, their blood flow increased. If you adore having half of a grapefruit for breakfast, you’re doing your circulatory system a solid.
A glass of fortified orange juice in the morning will help you get your dose of hesperidin and vitamin D as well. Vitamin D helps kill oral bacteria and prevent gum disease as well as bolster circulation. Bacteria can enter your bloodstream through swollen gums, leading to inflammation and infection.
CINNAMON.
Cinnamon comes from the bark of a tree, and this herb can substantially benefit circulation and heart health. In people with type 2 diabetes, half a teaspoon of the spice daily has a beneficial effect on blood markers. It also lowers “bad” or LDL cholesterol levels while raising “good” or HDL levels.
You can incorporate cinnamon into your diet in many ways. Add a scoop to your morning coffee grounds for flavor and health benefits. You can also sprinkle some on top of non-dairy yogurt or use the spice in baking.
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