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 enough water = Blood is mostly water. You need to drink enough water. 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 and take breaks to stretch your body= Sitting for extended 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, 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, it can lead to arteriosclerosis. 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 quit smoking at all costs = Nicotine, the active ingredient in cigarettes, is harmful to all organs, including blood vessels. It damages the arterial walls. Additionally, it increases the aggregation of platelets that thicken the blood, making the blood sticky. Electronic cigarettes are no different. Quitting any type of cigarette is the answer.

Eat more fruits and vegetables, less meat = Consume more fruits and vegetables, and avoid saturated fats found in meat, cheese, and other animal products as much as possible. Do not consume excessive salt either. This kind of eating habit helps maintain a healthy weight, keep cholesterol and blood pressure within normal ranges, and keep arteries clean.

 

Lifting the legs = Because it is farthest from the heart, it can easily cause problems related to blood circulation. If there are symptoms of swelling in the feet or ankles, lie down on the floor and elevate the legs. Rest the legs against the wall, and place the arms comfortably beside you. Keep the palms facing downward. This helps maintain balance.

 

Consistent aerobic exercise = running, cycling, walking, swimming, aerobics, and other aerobic activities involve breathing in more oxygen. Exercise helps improve blood flow, strengthen the heart, and lower blood pressure. Aim to exercise 5 to 7 days a week for 30 minutes a day. If necessary, splitting the exercise into shorter sessions is also effective. Walking at a brisk pace is most beneficial for health.

 

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

 

 

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Today, I got up several times again.

Did you go back and forth on the site? Haha

Standing up is a pass today.

 

Sharing other information as well

I need to do it bit by bit.