7 ways to boost blood circulation and increase longevity

7 ways to boost blood circulation and increase longevity

If you wish to live longer, you should know how to boost blood circulation. Good blood flow in your body is essential for overall bodily function and a strong immune system.

When it comes to health, it is common to focus on the big picture. However, overlooking small things can have notable negative effects on your overall well-being. One of them is maintaining healthy blood flow. A hematologist highlights that poor blood circulation can heighten the likelihood of various health issues, including numbness, cold extremities and even serious conditions such as cardiovascular disease. In such cases, seeking help from a healthcare professional is crucial, but there are also things you can do to boost blood circulation.

Why do you need good blood flow?

Good blood flow ensures oxygen and nutrients are efficiently delivered to cells while carrying away waste products. According to Dr Sweta Lunkad, Consultant- Hematologist and BMT Specialist, Jupiter Hospital, Pune, Maharashtra, “Proper circulation supports organ function, muscle performance, and brain activity. It helps maintain optimal blood pressure, reducing the risk of cardiovascular diseases.” In fact, good blood flow supports wound healing and immune system function, improving the body’s defense against infections. Overall, adequate blood circulation is essential for maintaining a healthy body and promoting longevity.

How to boost blood circulation?

Now that you know why maintaining optimal blood circulation is vital for overall health and well-being, here are 7 tips to enhance your blood circulation for a healthy life:

1. Stay physically active

Regular physical activity is one of the most effective ways to improve blood circulation. Dr Lunkad says, “Engage in regular physical activity like brisk walking, jogging, swimming, or cycling for at least 30 minutes a day. These exercises help your heart pump more efficiently and improve blood flow throughout your body.” Exercise also stimulates the production of nitric oxide, a compound that relaxes blood vessels and enhances blood flow.

2. Maintain a balanced diet

What you eat plays a significant role in your blood circulation. Choose a diet rich in antioxidants, fruits, vegetables, whole grains and lean proteins. Foods like spinach, oranges, garlic, and nuts provide essential nutrients like vitamins C, E, and K, which contribute to blood vessel health and dilation. Additionally, omega-3 fatty acids from fish and flaxseeds reduce inflammation and promote smoother blood flow.

3. Keep yourself hydrated

Adequate hydration is also essential for healthy blood circulation. Water makes up a significant portion of your blood, and dehydration can lead to thicker blood, making it harder for the heart to pump and circulate. Aim for at least 8 cups of water daily to keep yourself hydrated. You can also eat hydrating foods such as watermelon to avoid dehydration.

4. Quit smoking

Smoking damages blood vessels and reduces blood flow, significantly impacting overall blood circulation. Dr Lunkad says, “Quitting smoking is one of the best things you can do for your overall health, including your circulatory system. Additionally, while a moderate amount of caffeine is not harmful, excessive consumption can cause vasoconstriction, which narrows blood vessels and reduces blood flow.” Moderation is key to maintaining healthy blood circulation.

5. Reduce your stress

Chronic stress negatively affects blood circulation, increasing the risk of heart disease and circulatory issues. Incorporate stress-reduction techniques like meditation, deep breathing exercises, yoga or spending time in nature. These activities can lower cortisol levels, promote healthier blood vessels, and improve blood flow.

6. Elevate your legs

Dr Lunkad says, “If you have a sedentary lifestyle or spend prolonged periods sitting or standing during your job hours, blood can pool in your legs, leading to poor circulation. Elevating your legs regularly will aid blood return to the heart.” Simple leg exercises like ankle circles and leg lifts can stimulate blood flow in the lower extremities.

7. Wear compression socks

Compression socks put a little squeeze on your legs so the blood doesn’t hang around for too long and push it back to your heart. “They can be particularly beneficial for those with diabetes, pregnant women, and even those who are standing on their feet all day long,” says Dr Lunkad. Ask your doctor about the amount of pressure and length of socks that are ideal for your condition. To sum up, promoting healthy blood circulation is crucial for overall health and preventing circulatory disorders. So, incorporate these simple and effective tips into your daily routine to enhance blood flow, support cardiovascular health, and increase energy levels!

Eat these foods to enhance blood circulation in your body

Want to keep your heart and body healthy that has proper blood circulation. Count on these foods that increase blood circulation in the body. Poor blood circulation is a very common issue these days. The causes could include obesity, smoking, diabetes and Raynaud’s disease. Poor blood flow can also lead to a variety of other concerns such as pain, muscle cramps, digestive issues, numbness and coldness in hands and feet. If such issues become grave, they can be treated with medications. However, there are certain foods and lifestyle modifications that you can follow to increase blood flow in the body.

Count on these foods to increase blood flow in the body

Besides eating the right foods, you can also make certain lifestyle modifications that will show fruitful results in the long run. The doctor suggests quitting smoking, avoiding stress, refraining from consuming fried foods, drinking loads of water daily, eating fibre-rich foods, and exercising in moderation also help in improving circulation.

1. Eat foods rich in flavonoids

Foods that are rich in flavonoids like onion, and pomegranate help in improving circulation. Onions are known to benefit heart health and improve circulation by widening your arteries and blood flow to increase blood flow. You can also drink pomegranate juice which opens the blood vessels to make room for improved blood flow. Besides, it also keeps the arteries from becoming thick and stiff.

2. Eat foods rich in nitric oxide

“Foods having right quantity of nitric oxide like red chillies, garlic, cinnamon, beetroot, and green leafy vegetables are paramount in improving circulation. Turmeric through curcumin also aids in blood circulation,” shares the expert.

3. Vitamin C in any form always helps

Vitamin C comes from flavonoid-rich citrus fruits like oranges, sweet lime always helps in dilating blood vessels. These further help decrease inflammation in the body and can help reduce blood pressure and stiffness in your arteries whilst enhancing your blood flow. Alongside, watermelon is also known to improve blood flow since it contains lycopene which is a natural antioxidant that improves circulation.

4. Nuts

Nuts like almonds and walnuts aid in improving blood flow by curbing inflammation and oxidative stress in the body. L-arginine is a precursor of nitric acid and is found in walnuts, shares the expert.

5. Tomatoes and berries

Tomatoes and berries inhibit Angiotensin-converting enzyme which in turn reduces blood pressure and improves circulation, says the expert. The lycopene in tomatoes guards the body against any cardiovascular disease. The vitamin K in tomatoes keeps bleeding and blood clotting under check while improving circulation. Also, blueberries and strawberries contain flavonoids that dilate arteries, lowers plague buildup and enhance blood flow.

6. Omega-3 fatty acids for improved blood circulation

Fatty fish with its omega-3 fatty acids reduces atherosclerosis and improves circulation. Alongside this, a diet rich in these fatty acids reduces the risk of heart attack and blood flow.

Also, always remember that WWW is a pneumonic for water, walking and watching your food/lifestyle for leading a healthy life. Your health is a result of the choices you make, so make wiser food and lifestyle choices to live a healthy life.

Disclaimer: The information included at this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.

curated by ozzie small

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