- 17 Oct - 23 Oct, 2020
BEST FOODS to Improve Blood Circulation
- 17 Nov - 23 Nov, 2018
- health & nutrition
Poor circulation is a typical problem caused by various conditions. Diabetes, obesity, smoking and peripheral artery disease are some of the many causes of poor circulation. Reduced blood flow can cause unpleasant symptoms, such as pain, muscle cramps, numbness, digestive issues and coldness in the hands or feet. In addition to those with poor circulation, athletes and active individuals may want to increase blood flow in order to improve exercise performance and recovery. Although circulatory issues are often treated with medications, eating certain foods can also improve blood flow. Here are a couple of things you should keep your hands on for better medical advantages.
Pomegranate is a succulent, sweet fruit that is especially high in polyphenol antioxidants and nitrates, which are potent vasodilators. Consuming pomegranate may improve blood flow and oxygenation of muscle tissue, which could especially aid workout freaks. Daily consumption of 17oz of pomegranate juice during or before weight training reduces soreness, muscle damage and inflammation in weightlifters.
Cocoa contains flavonoids which is naturally found in plants and fruits and has been well linked for improving blood circulation.
Cinnamon is a warming spice that has numerous medical advantages including increased blood stream. Cinnamon enhances blood vessel dilation and blood flow in the coronary artery, which supplies blood to the heart. It can effectively diminish blood pressure in humans by relaxing your blood vessels. This enhances circulation and keeps your heart healthy.
Garlic is well known for its beneficial impact on circulation and heart health. It has sulfur compounds, which include allicin that can increase tissue blood flow and lower blood pressure by relaxing your blood vessels. The diets that are high in garlic are associated with better flow-mediated vasodilation (FMD), an indicator of blood flow efficiency.
Walnuts are loaded with beneficial compounds which stimulate the production of nitric oxide. Eating walnuts can effectively reduce blood pressure, improve blood vessel function and decrease inflammation, which may be particularly helpful for those with diabetes.
Tomatoes may help reduce the activity of angiotensin-converting enzyme (ACE), which causes blood vessels to constrict to control blood pressure. Tomato extract works similarly to ACE-inhibiting drugs that helps opening up your blood vessels and improving blood flow.
Increased blood flow is one of turmeric’s numerous health benefits. Both Ayurvedic and traditional Chinese medicine have utilised turmeric since ancient times to open blood vessels and improve blood circulation. A compound found in turmeric called curcumin helps increase nitric oxide production, reduces oxidative stress and decreases inflammation.
Watermelons are rich in lycopene which is a natural antioxidant linked to improving circulation. Lycopene is a natural pigment which gives certain foods their reddish colour. Cooked tomatoes, pink grapefruit and apricots also contain lycopene. Consuming a good amount of watermelon can also make you hydrated throughout the day and help you feel fresh and active.
Oranges and other citrus fruits are loaded with Vitamin C and are known to be natural blood thinners and also strengthen capillary walls to prevent plaque build-up which leads to poor circulation. Having an orange everyday during the season can be effectively beneficial for the people with narrow arteries.
Cayenne is available as a fresh pepper or dried spice and has been associated with increasing metabolic rate and strengthening arteries and blood vessels. It has capsaicin, that promotes blood flow to tissues by lowering blood pressure and stimulating the release of nitric oxide or compounds that help expand your blood vessels. Cayenne pepper is best if eaten raw in salads.
Methods to Improve The Circulation
While incorporating any of these foods into your diet may improve circulation, other lifestyle changes may have a larger impact. Here are some other lifestyle modifications that can optimise your blood flow.
Quit smoking: Smoking is a risk factor for many chronic diseases such as cancer and can negatively impact circulation. Start off with cutting down the amount of cigarettes first.
Follow a healthy diet: Rather than gobbling on regular food or simply stocking up on carbs, have a go at changing to an eating regimen that is rich in healthy, whole foods, such as, vegetables, healthy fats and fiber rich nourishments which can enhance circulatory health.
Increase physical activity: Exercise stimulates blood flow and helps improve vasodilation. Plus, regular exercise decreases your risk of heart diseases.
Lose weight: Being overweight or obese negatively impacts blood flow and can lead to dangerous complications, such as plaque build-up in your arteries.
Stay hydrated: Proper hydration is critical to all aspects of health, including circulation. Dehydration can damage endothelial cells and promote inflammation in your body, restricting blood flow. Drinking 8 to 10 glasses of water every day is important for an improved blood flow.
Reduce stress: Stress levels can significantly impact blood pressure. Manage your stress through yoga, meditation, gardening or spending time in nature.
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