Are you often the victim of chest pain, shortness of breath or headache? Are you a person with a high risk of heart attack? Follow the tips below to improve blood circulation and decrease the risk of a heart attack.
Steps
Part 1 of 3: Increase Physical Activity
Step 1. Walk regularly
Walking after lunch can improve circulation and promote proper digestion. It is recommended to do this for at least 30 minutes a day.
If you have peripheral vascular disease, such as varicose veins, be sure to wear supportive undergarments, such as graduated compression stockings. Your doctor can suggest which ones are best suited to your specific case
Step 2. Exercise whenever you get the chance
All types of exercise are good for blood circulation. Consider the following tips:
- Cardiovascular exercise. Swimming, cycling, jogging, sports in general. Aerobic activity improves the function of the heart and blood vessels.
- Strength exercises. Strength exercises (such as weights) make muscles stronger, increasing overall cardiovascular effectiveness.
- Take a 3-5 minute break every hour and do some stretching exercises. This is a very important activity, especially if you do a sedentary job (sitting at a desk, for example). Make large circles with your arms in the air, touch your feet with your fingertips, give your front kicks and do small jumps (enough to slightly increase your heartbeat).
Step 3. Go get a massage
Massages, just like exercise, increase circulation by stimulating the passage of blood into the blood vessels. For this reason, most studies consider massages to be a cure-all for an individual's overall well-being.
Do exercises to improve circulation when sitting at your desk (and unable to get up). In the absence of time to devote to traditional exercise, this is a very good substitute method. Read this article to get an idea
Step 4. Lie down or sit with your legs raised above heart level
It helps to increase circulation and relaxes you at the same time. In addition to this, it is a good method against the formation of varicose veins, which are caused by the pressure that the legs are subjected to, if you stand for too long without moving.
Step 5. Change the temperature while taking a shower
Switch from hot to cold water. This is called a "contrast shower" and helps improve circulation by affecting the dilation and contraction of your venous system. Hot water causes the capillaries to open and increases circulation, while cold water causes them to constrict.
If you take contrast showers regularly, they can make your vascular system more flexible, improving circulation
Part 2 of 3: Changing Your Lifestyle
Step 1. Eat healthy and avoid "junk" foods
Eat fruits, vegetables, grains, proteins, and healthy fats (found in fish oil, olive oil, nuts and seeds). Stay away from prepackaged foods, foods containing too much salt (or sugar), and saturated fat.
Step 2. Drink right
Drink enough water throughout the day to help your organs function properly. It is not necessary to drink liters and liters of water a day; two liters would be ideal; however, drinking as soon as you feel thirsty is enough. Try to drink water at room temperature; that too cold narrows the veins.
- Reduce your caffeine intake. If you really can't do without it, at least try to reduce your intake. For example, if you drink two cups of coffee in the morning, limit yourself to one. Another possibility could be to switch to decaf coffee.
- Reduce or eliminate alcohol and sugary drinks from your diet. Sugary carbonated drinks not only do not promote proper blood circulation, but are bad for your health. If you like to have a drink from time to time, a glass of wine might help with circulation, but drinking more becomes a strain on your system.
Step 3. Take a warm bath or try some "heat" treatment
Take a relaxing warm bath lasting 20 to 30 minutes. Get glass bottles and fill them with hot water; place them on the extremities (feet and hands), to promote circulation.
Step 4. Stop smoking
Not only is smoking bad for your health, it has very bad effects on your circulation as well. Nicotine intake is one of the main causes of blood circulation problems.
Step 5. Find remedies to get rid of stress
Excessive stress can have very negative effects on blood circulation. Find healthy ways to reduce stress. for example, dedicate yourself to meditation.
Part 3 of 3: When to See Your Doctor
Step 1. Recognize if the problem is serious
There are clear signs that the body is having serious problems pumping blood. Here are some of them:
- Varicose veins
- Tingling in the hands and feet
- Cold extremities (fingers and toes)
- Bluish skin color
- Considerable increase in the time in which wounds heal
Step 2. Ask your doctor for advice so that he can offer you adequate treatment to improve circulation
In some cases, he may recommend supplements to be taken only in recommended doses.
