You feel dizzy when you get up, you often feel weak and tired for some unrecognizable reason? Then you should strengthen your circulation! We'll tell you the best way to do that!
I stand up with full vigor and momentum. Suddenly I feel dizzy and black before my eyes. I stretch out my arm in time and can catch the box. I hold on to it, breathe deeply in and out and wait for what feels like 5 minutes. This time I could prevent fortunately worse.
Does this situation sound familiar?
Flickering before the eyes, dizziness, sweating and shivering are often related to weakened circulation.
Circulatory problems can cause many health complaints. You should definitely know what causes weakened circulation and how you can boost it.
Because one thing is clear - a well-running circuit is, in the truest sense of the word, a matter of the heart!
Table of contents
Why you should strengthen your circulation
Our circulatory system, correctly cardiovascular system or blood circulation system, is the transport system of the body. It supplies the body's cells with important nutrients and, above all, oxygen through your blood.
By the way: Your heart pumps up to 10,000 liters of blood a day through your body, supplying 30 trillion cells with sufficient oxygen and nutrients.
And the waste products of the metabolism are also removed in this way.
So if your blood flow is reduced, not enough nutrients such as vitamins, minerals and oxygen reach the body's cells.
Therefore, it is very important for your body that your cardiovascular system works smoothly.
This is how you strengthen your immune system in the long term!
If you have circulation problems, this is often noticeable through typical symptoms, many of which you probably already know. Whether after getting up too quickly, going to the toilet at night while half asleep or after changes in the weather: Many people "then have circulation".
This usually means that you feel dizzy for a short time and may suffer from tremors, rapid heartbeat or sweating. If the symptoms disappear again quickly, this is referred to as acute circulatory problems.
However, there are also permanent circulatory problems, such as fatigue and listlessness, nausea, headaches or ringing in the ears. If you experience these complaints excessively often, you should definitely have it checked out by your doctor. In most cases, however, there is no serious illness behind it. BUT: Better safe than sorry!
However, to avoid suffering from these unpleasant symptoms in the first place, you can fight the causes in advance and strengthen your circulation in the long run.
What are the causes of dizziness after getting up
The most common cause of typical circulatory problems is low blood pressure Because in order for your organs and brain to function, there must be a minimum blood pressure in the bloodstream.
Our body is already so smart and regulates its own mechanisms on its own, so that it is sufficiently supplied under special stress (such as sports or special temperature fluctuations).
If your body cannot regulate quickly enough to maintain the minimum blood pressure, your blood pressure will drop very quickly and the brain will no longer be supplied with sufficient oxygen. The result is typical circulatory problems such as dizziness or trembling.
Constantly tired and listless? This really helps!
The characteristic causes of the body reacting too slowly:
- Alcohol consumption, smoking, unhealthy diet
- Overweight
- Frequent stress and psychological suffering
- Lack of exercise, excessive sitting
- too little sport and also overload during sport
- Weather fluctuations (cold and heat)
- Standing for long periods of time, getting up quickly
How to strengthen your circulation
As is often the case with circulation problems, don't immediately resort to medication. Of course, if you have long-term health problems, go to the doctor and get professional help.
Often, super simple tips that you can incorporate into your daily routine are all you need for acute symptoms.
Get your circulation going today!
This way you can strengthen your circulation and improve circulatory problems:
Nutrition for a strong cardiovascular system
A balanced, conscious and healthy diet benefits your circulation. You should avoid regular alcohol consumption and nicotine.
Also, meals that are far too sumptuous only put unnecessary strain on your circulation. In addition, meals that are too large can also put a strain on your hips in the long run.
If you have one or two kilos too much, think about losing weight. Every kilo less (if you are overweight) relieves your circulation.
Eat best colorful! This not only looks good, but also tastes super delicious. A diverse mix of vegetables and fruits provides your body with important vitamins and minerals.
It is at least as important that you drink enough. At least 1.5 liters a day, even more in hot weather and during physical exertion. Water, tea or juice spritzers provide your body with the necessary fluid and can replace lost minerals.
My tip: I always have a small water bottle in my handbag and in the car. And I always start my day directly with a glass of water.
13 simple healthy eating tricks you can implement today!
Sport for a strong circulation
It's probably no big surprise that exercise stimulates and trains the heart and circulation.
If you sit a lot, for example at school/university or in the office, you are more prone to circulation problems. At least 2 1/2 hours of exercise a week is recommended, also to improve circulation problems.
A mixture of endurance training, for example jogging or Nordic walking in the fresh air, and weight training is best. The basic rule, however, is that any kind of exercise has a positive effect on the circulation.
These are the benefits of cardio exercise for your heart!
Relaxation to strengthen the circulation
If you want to strengthen your circulation, you need to know that constant stress and lack of sleep are very stressful. A sufficient amount of wellness and relaxation is necessary for your well-being and can improve circulatory problems.
You strengthen your circulation simply by getting enough sleep. It is therefore wise to get into the habit of a regular and sufficiently long sleep rhythm. How much sleep you need varies from person to person. However, there are many studies that say that less than six hours of sleep is harmful to your health in the long run.
You should try to avoid stress triggers as much as possible. You can do specific stress reduction exercises, such as yoga, meditation or autogenic training. Leg massages with special massage brushes can also stimulate the circulation for a short time.
Kneipp baths, alternating showers or visits to the sauna are very relaxing and are excellent for getting the body used to temperature changes. Blood vessels can be trained. Different temperatures strengthen the ability of your circulation to adapt to temperature changes.
The change from warm to cold regulates your blood pressure and stimulates the circulation at the same time.
One of the best known here are probably the Schiele baths, which also belong to the circulation training teachings of Sebastian Kneipp. These are temperature-increasing baths for feet and arms in special tubs. Try it out to strengthen your circulation.
Anti stress tips you can implement immediately!
Strengthen the circulation with a healthy lifestyle
Your overall lifestyle is indicative of a symptom-free circulatory system, as it can be influenced by many different factors. Be it diet, exercise, weather or your stress level.
You have to take care of your body: When do you get circulation problems? What is good for you? Make your lifestyle "circulation-friendly". This way you can also improve already existing circulation problems.
What you can do if your circulation is in the basement right now
Sometimes it happens that your circulation suddenly doesn't want to go your way. These tips can help you then:
- Sitting down or lying down and elevating the legs so that blood gets back to the brain
- Drink plenty of fluids, preferably water, spritzer or herbal tea
- Put cold washcloth on the neck (at the level of the carotid artery)
- Sprinkle a piece of sugar with hawthorn or menthol and swallow
- Eat cup of boullion or a salty pretzel
- Open windows and breathe fresh air
- Light exercise, such as a walk, when symptoms subside
- First aid measures, such as the stable side position, if the circulation collapses
- Consult a doctor if symptoms become very severe
All these measures can stimulate the circulation and increase your blood pressure. However, they are only intended to provide immediate help; if you have long-term problems, you should always consult a doctor. You cannot strengthen the circulation with these tips.
Frequent yawning: That's really behind it!
What role the weather plays when you want to strengthen the circulation
Like 55 percent of Germans, I'm a weather-sensitive person. That means I very often suffer from circulatory problems, especially after changes in the weather. That's not really a big surprise, because we know that heat and cold have a direct effect on the circulation. However, the body normally adapts to changes in the weather.
Unfortunately, this doesn't always work when the weather changes frequently with high temperature fluctuations, high humidity and sultry weather. What helps? One of the best ways is to toughen up. The more you expose your body to different weather conditions, the better it can adapt to them. That means you can strengthen your circulation by training it for unstable weather conditions.
Therefore, we also recommend that you regularly spend time outdoors. Outdoor sports stimulate your circulation, as your body has to adapt to different temperatures, wind and weather.
Our conclusion
Today we took care of a matter of the heart in detail - our circulation.
The important thing is that it runs and you do not suffer from circulatory problems. We have shown you the tips and tricks to strengthen your circulation and improve circulation problems. Now it's up to you, just start. Maybe in a few weeks you'll feel better and say "I have circulation today!" to your friends much less often.
Get well soon!
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