Blood vessels extend throughout every corner of our body. Their total length is approximately 96,700 kilometers, which is enough to circle the Earth twice (about 40,075 kilometers per lap). Blood vessels, along with the heart and other muscles, make up the circulatory system.

Blood is transported to every corner of the body along the 'vascular road network.' However, if there is a problem with this circulatory system, blood flow slows down or becomes blocked.

This means that the body's cells are unable to obtain all the oxygen and nutrients they need. The American health and medical media 'WebMD' introduced signs of poor blood circulation and ways to improve it.

What are the signs when blood circulation is poor?

 

Cold or numb hands and feet are signals that blood is not being sufficiently supplied to the limbs. If you have pale skin, your legs may turn blue.

The skin becomes dry, nails are more prone to breaking, and hair on the legs may fall out. Some men may have difficulty achieving or maintaining an erection. In the case of diabetes, scratches, inflammation, or wounds tend to heal slowly.

 

What are some ways to help improve blood circulation?

 

Drinking plenty of water

 

Blood is mostly water. You need to drink enough water. You should drink at least 8 glasses a day. On hot days or days when you sweat from exercise, you need to replenish more than usual.

 

Don't sit for too long; take breaks to stretch your body.

 

Sitting for long periods can cause blood vessels to lose elasticity. Setting up a standing desk to work while standing is also a good option. If that's not possible, at least once an hour, you should get up and stretch your body. Walking around your surroundings is helpful, and even just marching in place can make a difference.

Additionally, yoga is a form of exercise that can stimulate blood circulation with minimal physical effort. When moving, oxygen is supplied to the cells. Twisting the body sends blood to the internal organs. Conversely, standing upside down helps move blood from the lower body to the heart and brain.

 

Blood pressure management

 

If blood pressure is too high, arteriosclerosis can occur. This can harden the arteries and block blood flow. A blood pressure of 120/80 is considered normal, but you should consult a doctor about the most appropriate level for your age and health. It is recommended to check your blood pressure at least once a month.

 

You must absolutely quit smoking.

 

The active ingredient in cigarettes, nicotine, is harmful to all organs, including blood vessels. It causes damage to the arterial walls. Additionally, because it increases the aggregation of platelets that thicken the blood, the blood becomes sticky. Electronic cigarettes are no different. Quitting any type of cigarette is the answer.

More fruits and vegetables, less meat

 

Eat more fruits and vegetables, and avoid saturated fats found in meat, cheese, and other animal products as much as possible. Do not consume excessive amounts of salt either. These eating habits help maintain a healthy weight, keep cholesterol and blood pressure within normal ranges, and keep the arteries clean.

 

Leg lifting

 

Because it is the farthest from the heart, it is easy to cause problems related to blood circulation. If you experience swelling in your feet or ankles, lie down and elevate your legs. Rest your legs against the wall and place your arms comfortably beside you. Keep your palms facing downward. This helps maintain balance.

 

Consistent aerobic exercise

 

When engaging in aerobic exercises such as running, cycling, walking, swimming, and aerobics, you breathe in more oxygen. Exercise helps improve blood flow, strengthen the heart, and lower blood pressure. Set a goal to exercise 5 to 7 days a week for 30 minutes each day. If necessary, splitting the exercise into shorter sessions is also an option. Walking at a brisk pace is most beneficial for health.

 

Concurrent strength training

 

Strength training exercises like squats not only pump blood but also help lower blood sugar and alleviate back pain. Stand with your feet shoulder-width apart, bend slowly while keeping your back straight as if sitting in a chair.

 

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The most basic thing, 'water,' always seems to be available.

It's especially great to drink water during the summer.

 

Do you know that people who drink coffee should drink more water?

 

They say that water and tea are not the same.

Water replacement grain tea is said to be possible.