Do you often have chest pain, shortness of breath, or headaches? Are you considered to be at high risk for a heart attack? Follow the suggestions below to improve blood circulation throughout the body and lower the risk of a heart attack.
Method 1 of 3: Increase Physical Activity
Step 1. Walk regularly
Taking a walk after a meal can help increase circulation and help your digestive system do its job. It is recommended to walk for at least 30 minutes every day.
If you have a peripheral vascular disease such as varicose veins, be sure to wear supportive clothing such as stockings or compression bandages. Your doctor will give you the most suitable recommendation for you
Step 2. Exercise whenever you can
Anything that supports fitness will improve your blood circulation. If you exercise, try the following:
- Cardiovascular exercise. Swimming, cycling, running, playing sports games, etc. Aerobic activity will improve the function of the heart and blood vessels.
- Strength training. Strength training (lifting weights) will help you build muscle, which in turn increases the effectiveness of your cardiovascular and lymph node circulation.
- Every hour, get up and try to do some stretching or small exercise for 3 to 5 minutes. This is especially useful if you're at your desk all day and barely get a chance to walk around. Try doing small circular arm movements, touching your hands to your toes, kicking your feet forward, or doing slow jumping jacks (just enough to get your heart rate up).
Step 3. Do the massage
Massage, like exercise, improves local circulation by stimulating blood flow to the delicate tissues. Many studies have shown the effectiveness of massage in stimulating healing.
Read articles on how to exercise while sitting at your desk. This will help increase circulation if you can't find time to do proper exercise
Step 4. Elevate your legs
Raising your legs is a great way to increase circulation and relax at the same time. It also reduces the chances of developing varicose veins, which are caused by high blood pressure or just standing for long periods of time.
Step 5. Change the water temperature while showering
Use hot and cold water alternately. This technique is called a contrast shower which can help improve circulation because it affects the contraction and dilation of blood vessels. Hot water will make blood vessels open and increase circulation, while cold water will constrict blood vessels.
If you bathe like this regularly, your blood circulation system will become more flexible so that the body's blood circulation becomes smoother
Method 2 of 3: Changing Your Lifestyle
Step 1. Eat healthy foods and avoid unhealthy foods
Eat fruits, vegetables, whole grains, lean protein, and healthy fats (found in fish oil, olive oil, nuts and seeds). Stay away from processed foods, foods with excess sugar and salt, and foods with unhealthy fats (saturated and trans fats).
Step 2. Drink properly
Drink enough water throughout the day so your organs don't have to struggle to produce energy and carry out their daily functions. You don't have to drink liters of water a day, but you should drink water when you're thirsty. Try drinking warm water, because cold water narrows your blood vessels.
- Limit caffeine consumption. If you can't live without it, at least reduce your intake. For example, if you usually drink two cups of coffee in the morning, drink only one cup instead. Or if you bought it from a cafe somewhere, try switching to decaf, or order a smaller one.
- Limit alcoholic beverages and other sugary drinks from your lifestyle. Soda and drinks that are too sweet don't improve your circulation, and have very detrimental effects on your health.
Step 3. Try taking a warm bath or other treatments related to heat
Take a warm bath (with or without Epsom salt, which is a mineral salt that is good for health) and relax for 20 to 30 minutes. Fill a hot water bottle, cover it if necessary to avoid burns, and place it on the feet and hands to promote blood flow.
Step 4. If you smoke, quit
Smoking is not only bad for your health, it also affects your circulation. Nicotine use is one of the main causes of circulation problems.
Step 5. Find healthy ways to deal with your stress
Over time, stress can have a negative impact on the body's circulation. Look for healthy, controlled ways to relieve your stress, such as regular exercise, meditation techniques, and psychotherapy.
Method 3 of 3: Knowing When to See a Doctor
Step 1. Know if the symptoms are bad
You need to be able to recognize when your body is having trouble pumping blood around your body. Signs that your blood circulation is less than ideal include:
- Varicose veins
- Tingling in the feet and hands
- Cold hands and feet
- Blue skin
- Old wound healing
Step 2. Talk to your doctor about the possibility of increasing blood circulation through supplements
Your doctor may prescribe or direct you to choose the right supplement, in a healthy dose, to improve blood circulation.