Circulatory disorders are not immediately noticeable. But they can have serious consequences. Here you can learn how you can promote your blood circulation.
Do you also have cold feet or fingers all the time? To make them pleasantly warm again, better blood circulation can be very helpful!
But there are much more important points why you should promote your blood flow. Poor blood flow can even lead to serious diseases!
You'll learn in this post,
- what are the symptoms and effects of poor blood circulation
- how you can promote your blood circulation
- why sport promotes blood circulation
- what foods are good for your blood circulation
- and how relaxation has a positive effect
More and more Germans suffer from circulatory disorders. Good circulation is very important for the oxygen supply in the blood and for the removal of waste products.
In the case of a circulatory disorder, fat and calcium deposits build up in the vessels. The vessels narrow and the blood can no longer flow properly.
The arteries in the arms or legs are affected.
Sufficient exercise, a healthy diet and relaxation will help you to improve your blood circulation.
Why dark chocolate is so healthy!
Table of contents
Symptoms of poor circulation
Signs of poor circulation can be cold hands or feet. Symptoms of poor circulation are constant fatigue, dizziness and a pale face.
Other features include numbness, calf cramps tingling, headaches, hair loss, dry skin or pain in the legs or arms.
If your body is poorly supplied with blood, it can result in anything from cardiovascular disease to a heart attack or stroke.
This is bad for your blood circulation
A circulatory disorder can be triggered by a lack of exercise, too much nicotine or alcohol, among other things.
For good blood circulation, you should avoid cigarettes and alcoholic beverages. Smoking constricts blood vessels and makes fingers and toes cold.
Reduce your excess weight. Too many kilos on the hips cause high blood pressure and increased cholesterol. This is very bad for our blood circulation and blood vessels.
Other triggers for constantly cold hands and feet are too much sweets, meat, animal fats, fast food and salt. Very bad eating habits make our arteries close up.
Caffeine and sitting for hours have a negative effect on blood circulation.
Diseases such as diabetes, arteriosclerosis and thyroid disease can lead to poor circulation. Too high a cholesterol level or high blood pressure increases the risk of a circulatory disorder.
Why good circulation is so important
Cold feet and fingers are unpleasant. But unfortunately, many other processes in our body are also disturbed when the blood does not flow well.
In order for us to be healthy and fit all around, the body must constantly supply the organs and tissues with oxygen and remove waste from the metabolism.
And to make this possible, the heart pumps blood through the body. If blood flow is disturbed, some areas are not sufficiently supplied with fresh blood and nutrients.
Good blood circulation is important for our body to perform all tasks. It contributes to well-being and energy.
Did you know that you have about 25 trillion red blood cells? If you chained the red blood cells in your body together, you would get a string 1.25 times as long as the equator, says biologist Harry Garms.
Therefore, it is important that you promote your blood circulation! And we show you how to do that!
How you can promote your blood circulation
Good news: Cold feet are a thing of the past. There are 3 effective ways to get the circulation going.
You can promote your blood circulation with
- a lot of movement,
- healthy diet and
- Relaxation.
But these little everyday hacks also help warm up the body.
Barefoot walking is healthy. Due to the different temperature stimuli your body is well supplied with blood.
Helpful for good blood circulation is Water treading. Stand in knee-high cold water and alternately lift your feet. Every 30 seconds, change legs, with only one foot touching the cold water at a time.
Promoting blood circulation are Alternating showers. Alternate between cold and warm water when showering. End the shower with warm water.
These tips improve blood circulation
For those who do not have time to read a lot, we have collected the following tips here as a short version:
- Avoid caffeine, alcohol, cigarettes and sugar
- Move the hands and feet every 30 minutes so that the blood flow does not stop
- Set on endurance sports
- Reduce salt
- Eat lots of fresh fruits and vegetables
- Omega 3 and vitamin C help
- Drink enough
- Treat yourself to a relaxing bath
1. exercise promotes blood circulation
Especially with cardio training you can improve your blood circulation. Endurance sports like Bike, swimming or Running stimulate the blood circulation.
Walking, trampoline jumping, aerobic exercises or Nordic walking have a positive effect.
Often walks or simple hand and foot exercises are enough to promote circulation.
Tip: At Otto you can order a fitness trampoline!
Tip 1: Get your hands and feet moving
With Massages you can use your Promote blood circulation. Massages provide dilation of blood vessels, facilitating blood flow.
Massage the affected area with warm Coconut- or Almond oil and take after the massage a warm bath to maintain the blood circulation. For this you can use your Make massage oil yourself.
Tip: Coconut- or Almond oil you can buy online.
Important: Always massage towards the heart. Start from the feet and work your way up.
Or you can do this foot exercise. To do this, stand on your toes and slowly roll down onto your heels. Another exercise would be to pull your toes up and slowly lower them back down.
You can also circle your feet or hands by the sofa.
Tip 2: Sport promotes blood circulation
So if you're really tired right now and you're so cold, it's best to grab a pair of workout shoes. Go for a run in the fresh air. The movement ensures that more oxygen gets into the body.
Ideally, the sun is shining at the same time. So you fill at the same time your Vitamin D storage.
If you don't feel like running at the moment, go for a quick walk for half an hour. The important thing is that you manage to get your heart beating faster. This is also possible with Nordic walking or a very fast step. However, jogging is more effective and faster.
2. healthy diet to promote blood circulation
In order for your blood vessels to stay fit and for the blood flow rate to reach a healthy level, nutrition plays a big role.
Sugar is very unhealthy in large quantities. The sugar crystals are said to be deposited on the blood vessels and are responsible for arteriosclerosis, among other things. High blood pressure, heart attacks and diabetes are also attributed to sugar.
You can achieve good blood circulation through a healthy diet. A Mediterranean diet is particularly well suited for this.
To prevent a circulatory disorder, you should eat a lot of raw vegetables and whole grains. At least 2x per week fish should be on your menu. It is different with Meat and sausage, they act negative on the blood circulation.
Tip 3: Make sure you have enough magnesium
However, constantly cold feet or hands can also be caused by a mineral deficiency. Too little magnesium, for example, can have a negative effect on blood circulation.
Magnesium can have a positive effect on blood pressure. It dilates the blood vessels and ensures relaxed muscles. This allows the blood to circulate freely.
Tip: To meet your daily magnesium needs, order magnesium tablets from Amazon.
Tip 4: Iron promotes blood circulation
This trace element has a positive effect on oxygen transport in the body. Iron is also said to improve performance, strengthen the immune system and promote concentration and blood circulation.
With an iron deficiency, we feel listless, tired, pale and listless. We women in particular are more susceptible to iron deficiency due to our Period often affected by iron deficiency.
Therefore, put a large amount of iron-rich foods on your menu! Or simply this delicious Apple bread with a high iron content.
Tip 5: Drink a lot for better blood circulation
Grab a glass of water or a cup of tea right away. Our body consists to a very large extent of water. In order to function properly, it needs a lot of it. It should be at least 2 liters per day.
Still water and unsweetened teas are best.
However, there are also a number of foods that your Promote blood circulation:
This is what happens to your body when you don't exercise enough!
Tip 6: Promote blood circulation with ginger
Ginger keeps the blood fluid and activates blood circulation. It lowers cholesterol and prevents arteriosclerosis and heart attacks.
Anyone who has ever eaten fresh ginger knows that the spiciness warms you from the inside at the first bite. That's why the tuber is especially popular in winter as a tea, in sauces, with vegetables or on salads.
How about a delicious DIY ginger syrup?
Tip 7: Sunflower seeds against clogged arteries
Sunflower seeds contain a lot of vitamin E and prevent deposits in the blood vessels.
Just sprinkle them regularly on the salad, on the bread or put them in homemade buns.
Tip 8: Never again cold feet with salmon
This fish contains particularly high levels of omega-3 fatty acids. The fatty acids regulate the heart rhythm and lower blood lipid levels. They also dilate the arteries.
When buying salmon, make sure you get wild salmon. It contains more nutrients and less fat. It also tastes better.
A very quick dish is a fried salmon fillet on a colorful salad.
Tip 9: Avocado clears the arteries
Due to the content of monounsaturated fatty acids, the green fruit has an anti-inflammatory effect. Avocado reduces clumping of platelets and improves blood circulation in the skin.
From avocados you can make a prepare delicious breakfast spread, she in scrambled eggs make or simply enjoy pure on bread.
Tip 10: Oranges stimulate blood circulation
Oranges promote blood circulation and prevent the formation of clots. The orange fruit prevents arteriosclerosis.
This is due to the antioxidants and aggregation inhibitors it contains, which prevent platelets from sticking together.
Tip 11: Better blood circulation with goji berries
Due to the berries, the entire body is well supplied with blood. They promote blood return from the veins and strengthen the vascular walls.
This is due, among other things, to the carotenoids, which have a blood circulation-promoting effect on the eyes. Incidentally, the berry is also said to be a aphrodisiac food to be - at least for the men. :)
Goji berries can be added to muesli, sprinkled on salads or simply enjoyed as a snack between meals.
Tip: You can buy goji berries online.
Tip 12: Activate blood circulation with garlic
The bulb prevents deposits and narrowing of the arteries. Garlic protects especially the walls of blood vessels. So do not be afraid of garlic :)
Tip 13: Cayenne pepper perfuses the body
Hot, hotter, cayenne pepper. The little peppercorns can really heat us up.
The pungent substances activate the heat and pain receptors and circulate blood in our body.
Add it to soups, sauces, pasta, vegetables and more.
Tip 14: Dark chocolate for better blood flow
Chocolate with a high cocoa content reduces the risk of heart attack and stroke. The phytochemicals in chocolate improve vascular function and dilate the coronary arteries.
Of course, this only applies in small measures and if you do not use milk chocolate. Dark chocolate is healthy!
Tip 15: Never cold again thanks to watermelon
Watermelons have a high content of vitamin C. The melon activates and improves our blood circulation thanks to this vitamin.
But the lycopene in watermelons also ensures that our blood circulation is activated.
So easy you can make bath salts yourself
3. relaxation for better blood flow
Yes, even tricks like simply shifting down a gear can help blood flow.
A rest break can have a very positive effect on you, especially if you are constantly under stress and have a very hectic everyday life.
But that doesn't mean you should sit on the sofa and watch TV. Or reach for your smartphone. Quite the opposite! Because that doesn't promote blood circulation at all.
Much more it means a relaxing scent or a relaxing ritual. A warm shower or a relaxing bath work best.
Just go offline. Consciously. Without TV, without smartphone.
Tip: Order yourself a relaxing bath at Amazon and let yourself feel so good!
Tip 18: Meditating improves blood circulation
Meditation is simply super relaxing. It helps us to reduce stress, to arrive in the here and now and to simply switch off.
People who meditate regularly can lower their blood pressure, become more balanced, and cope better with stress.
Tip 19: Orange oil to relax
Orange oil is said to have blood circulation stimulating properties. You can use it as a bath oil or use essential oil to make the room smell like oranges.
The scent of oranges helps lower blood pressure and reduce heart contractions. In aromatherapy, orange scent is used for mood elevation. It reduces anxiety, calms and soothes mood swings.
Tip: Orange oil is available at Amazon.
Our conclusion
With sufficient exercise and the right diet, we can easily and naturally promote our blood circulation. This helps with cold feet and hands. And in the long term, our entire cardiovascular system.
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