In order for blood circulation in our body to function normally, it is necessary to constantly monitor the condition of the walls of blood vessels. And carry out systematic measures to strengthen them. If you provide assistance to your blood vessels in a timely manner, you can avoid serious diseases such as varicose veins, thrombosis, thrombophlebitis, and others.
One of the frequent questions from patients at our vascular center in Moscow is: “When should you pay attention to your blood vessels and prevent varicose veins on your legs?”
We have already talked about the causes of varicose veins on the legs in the article “I say NO to varicose veins.” Let's take a closer look at what symptoms may arise at the initial stage during weakening of the vascular wall.
Black chocolate
The cocoa bean-based sweet contains natural food coloring, which improves blood circulation in the lower extremities. To stimulate the capillary system, only dark chocolate with a cocoa content of more than 60% is useful. This delicacy in small quantities improves heart function, gives elasticity to arteries, and prevents the deposition of cholesterol on the walls of blood vessels.
Gymnastics
Physical gymnastics helps maintain healthy blood vessels in tone and restore weak ones. For best results, exercises must be performed systematically in the morning and evening.
- Head rotation. Perform clockwise and counterclockwise for 3 minutes.
- Rocking. To restore blood flow. 5 minutes smoothly step from toe to heel and back.
- Vibromassage. Shake your arms and legs while lying on your back. Shake your limbs quickly for 2 minutes. Helps remove intoxication from the body.
- Fast walk. Walk in place, raising your knees high.
- Wall push-ups.
- Birch stand. Performed to improve blood circulation.
Exercises like “bridge”, “scissors”, “bicycle”, foot rotations and seated leg swings will also help strengthen fragile venous vessels. Movements must be performed smoothly. By regularly doing exercises, you can benefit the blood vessels and muscles of your body.
So, you can increase the tone of weak blood vessels at home by using:
- medicines and multivitamins;
- ointments, gels;
- folk recipes (herbal decoctions and tinctures);
- proper nutrition (lean meat, sea fish, beans, vegetables, fruits);
- gymnastics and active lifestyle;
- walking and healthy sleep.
The result of treatment is the removal of edema, normalization of venous tone, and prevention of the risk of phlebitis and thrombosis. Using a vascular-strengthening set of measures, you can restore tone, restore weakened arteries to their former elasticity and improve blood supply. Despite the length and painstaking nature of the recovery process, using these methods in combination, you can significantly improve the condition of your circulatory system.
Cayenne pepper
Foods that stimulate blood flow are spicy. Cayenne pepper contains vitamins A and C, which strengthen the walls of blood vessels. Fresh or dried seasoning is rich in capsaicin, which prevents the formation of blood clots, normalizes blood pressure, and relieves cold feet and numbness in the fingers. Cayenne pepper can be added to salads or made into drinks.
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Proper nutrition
To improve the health of the vascular walls, you should stop consuming alcoholic beverages, junk food, sweets, flour, smoked foods, and preservatives. It is best to consume the following foods:
- vegetables - beets, carrots, cabbage, tomatoes, spinach;
- dried fruits, nuts, fresh and baked fruits;
- cereals (rice, buckwheat, corn, oatmeal);
- beans;
- dietary meat;
- fish;
- vegetable oil (preferably olive oil).
Use milk, green tea, and herbal infusions as drinks. Diet is an integral part of the complex. By properly adjusting your diet, you can control tone, strengthen blood vessels and improve blood circulation.
Water treatments
To strengthen the vascular system, a contrast shower or alternating dousing with warm and cold water is good. You need to start with the feet and end with the shoulders, first pouring with a stream of hot water and ending with cold. A useful capillary procedure can be performed in two basins. One container should contain hot water, the other should contain cool water. The water procedure is performed every other day.
Sunflower and pumpkin seed
Tablets to speed up blood circulation can be replaced with healthy foods. The seeds contain vitamins and minerals that lower blood pressure. Sunflower seed is the best prevention of vascular spasm. The product is used in raw and purified form. Pumpkin seeds are rich in zinc, the deficiency of which often leads to heart attack, and vitamin E, which gives elasticity to blood vessels.
Traditional methods
Traditional methods of treatment give good results and are successfully used to strengthen and support weak blood vessels. They also have almost no side effects.
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- Herbal collection
. Pour vodka in equal proportions with ginseng root, Chinese lemongrass leaves and rhodiola and leave for 2 weeks. Drink 15-20 drops 3 times a day for 1 month. - Walnuts
. Leave the nut partitions infused with alcoholic hawthorn tincture for 2 weeks. Take 1 tsp after meals. The course lasts 3-4 weeks. - Pomegranate juice
. Antioxidants and anthocyanins lower cholesterol levels, fight cancer, plaques and atherosclerosis. Can be taken daily. - Yarrow juice
. Crush fresh leaves and squeeze out a few drops of juice. Drink 1 tbsp for a month. l., instill into the nose several times a day. - Garlic juice
. Several cloves are crushed with cranberries and infused for several days. Drink juice 1 tsp. 2 times a day. - Rose hip decoction
. Drink 1 glass of decoction daily, mixed with 1 tsp. honey Lotions with a decoction around the eyes help well. - Parsley
. Natural antioxidants and vitamin C perfectly increase capillary tone. 2 tbsp. l. pour 1 glass of boiling water, after half an hour mix with 1 glass of warm milk. Apply a soft cloth soaked in liquid to your face twice a day. The session lasts 30 minutes. - Chestnuts
. Peel young fruits from prickly skins and place in 1 liter. jar and fill with vodka. Leave for 2 weeks and strain. 1 tsp. mix with honey and eat before breakfast. Course - 3 weeks.
Patients with weak blood vessels should also drink green tea with milk, chamomile, yarrow, currant and linden tea, decoctions of hawthorn, hazel, rowan, and rosehip.
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Goji berries
Products to improve blood circulation help get rid of chronic inflammation in the blood vessels, which can interfere with the functioning of the heart. Goji is similar to raisins, contains many useful microelements, and improves blood flow. Including berries in the diet rejuvenates the body, prevents platelets from sticking together, and lowers cholesterol levels.
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Why do we need good blood flow?
It's hard to believe, but our body contains approximately 96,000 km of blood vessels. Along with the heart, they form the basis of the circulatory system. This network of “roads” carries blood to every corner of your body. But when circulation is poor, blood flow slows or is blocked. This means that the cells in the body cannot get all the oxygen and nutrients they need.
Signs of poor circulation
When your limbs don't get enough blood, your arms or legs become numb and cold. If your skin is fair, your legs may take on a blue tint. Poor circulation can also dry out your skin, make your nails brittle and cause hair loss. If you have diabetes, scrapes, ulcers or wounds tend to heal more slowly.
Tobacco and tobacco products
Nicotine is the active ingredient in regular and electronic cigarettes and smokeless tobacco. It damages artery walls and thickens the blood, impairing blood flow. If you smoke, quit quickly. Your doctor may prescribe special medications to help you quit smoking.
Control your blood pressure
If blood pressure is too high, it can accelerate the development of atherosclerosis, in which artery walls become dense and impair blood flow. The goal is 120 by 80 mmHg. Art. or lower, but it is better to ask your doctor about target blood pressure values. Check your blood pressure at least once a month with a machine at home or at a pharmacy.
A sip of water is never too much
Blood is half water. Therefore, you should not become dehydrated to maintain good blood flow. The goal is 8 glasses of water a day. You'll need to drink more if you're exercising or if it's hot outside.
Get up from the table
Sitting at a desk for long hours is not good for your back and blood flow. This weakens the leg muscles and slows the flow of blood into them, promoting the formation of blood clots. If you sit at a computer a lot, consider working while standing at a dedicated computer desk. It will take some time to get used to, but it will be good for your muscles, back and circulation.
Relax and accept the asana
Yoga is a low-intensity exercise that can activate blood flow. When you move slowly, blood fills all your cells and organs. When you do crunches, blood is sent to your organs. Head-down positions help move blood from the lower half of your body to your heart and brain.
Climb the wall (in a good way)
Are you not a yogi? When your ankles or feet become swollen, try one yoga pose with your feet up on the wall, called viparita karani. Lying on the floor or yoga mat, elevate your legs using a wall as support, also raise your pelvis to the desired level (you can use rolled up towels placed under your lower back) or leave your pelvis on the floor with only your legs elevated. Stay still for 3-5 minutes.
Go outside!
Do aerobic exercise. “Aerobic” literally means “with oxygen.” By running, cycling, walking, swimming and other similar exercises, you get more oxygen and saturate your muscles with it. This makes the blood circulate more actively, the heart beats stronger and faster and lowers blood pressure. Set a goal to exercise for 30 minutes 5-7 days a week. Break this time into shorter periods if necessary. If you love to walk, know that walking at a moderate speed provides the greatest health benefits.
Squats
This form of strength training not only improves blood circulation, but also helps lower blood sugar levels and helps with back pain. Place your feet shoulder-width apart and your arms at your sides. Now slowly bend your hips and knees, but keep your back straight, as if you were sitting in a chair. As you return to the starting position, bend your arms for balance.
Compression socks
Compression garments help return blood from the veins of the lower extremities to the central circulation to the heart. Ask your doctor what length of socks or stockings and what level of pressure are best for you.
Eat more vegetables and less meat
Stay away from saturated fats, which are found in red meat, cheese and other animal products. Reduce your salt intake. This will help keep your weight in a healthy range, keep your cholesterol and blood pressure levels in check, and keep your arteries clear.
Massage your skin
Help the blood move in the right direction. Take a dry brush with stiff bristles and massage your body. Start with your legs in a circular motion and gradually work your way up, massaging your stomach and lower back. Massage with a dry brush (or drybrushing) can also get rid of dry skin and reduce the appearance of cellulite. Do it every day on dry skin before taking a shower.
Take a warm bath
This is a temporary solution, but a warm bath is a great way to activate your circulation. Warm water dilates arteries and improves blood flow. You will get the same effect from a cup of hot tea or just hot water.
