Proper circulation is key for maintaining optimal health. It ensures that blood and oxygen continuously flow throughout the body, allowing every organ to function properly. It helps to heal wounds faster, it keeps the brain sharp, it keeps the heart healthy and it even gives the complexion a natural glow.1 Therefore, it’s vital to look after our circulatory system as part of our active wellness.
Top tips for circulatory health include exercising for 30 minutes a day, most days of the week as well as maintaining a healthy diet and lifestyle. Here are 7 further tips that are easy to incorporate in your daily routine!
1. Get More Omegas… Omega-3 fatty acids help improve blood flow in the body and are an excellent source for heart health. Omegas can be found in certain types of fish such as mackerel. For those who are vegetarian or vegan, kale also contains a small amount of omega-3 fatty acid. There are many natural supplements that contain Omega-3.
2. Sip Smarter… Drink black or green tea. A 2001 study, published in the journal Circulation, found that black tea improves blood vessel health. The antioxidants in these teas help to increase the width of the blood vessels. This enables the body to pump blood more easily.
3. Quit Smoking… So, this one isn’t easy. But, it’s absolutely necessary! Nicotine causes the blood vessels to constrict or narrow, which limits the amount of blood that flows to the organs. Over time, the constant constriction results in blood vessels that become stiff and less elastic. Constricted blood vessels decrease the amount of oxygen and nutrients the body cells receive.
4. Get Iron-Strong… If you don’t have enough red blood cells to circulate oxygen throughout your body, then you’re considered anemic. Women are especially susceptible to becoming anemic, especially if they are pregnant. Consuming an iron-rich diet such as spinach, legumes and red meat (in moderation) can greatly help you increase your red blood cells.
5. Compression for Comfort… Compression socks are a staple of any runner, but they should be in every household regardless of athletic ability. That’s because these special socks reduce swelling in the legs. If you keep your legs elevated when you wear them, it will put pressure on the feet to help blood vessels push blood through the upper body and up to the heart.
6. Brush Your Body… If you’ve never heard of dry brushing before, you are seriously missing out on a relaxing and stimulating way to increase your blood flow! Before taking a shower or bath, use a soft-bristle brush and gently brush your skin in long, upward strokes. Start at your feet, and then move to your legs, thighs, stomach and arms. It not only feels amazing, it will help increase your circulation instantly.
7. Ease into Exercise… Sitting too much and for too long can be detrimental to your body. Your circulation system is no exception. Any type of movement is good, including a gentle walk, but experts say a good high-impact activity is jogging/running, and a good low-impact activity is yoga. Movements that involve bending, stretching and twisting help to compress and decompress a person’s veins, which may help improve circulation.2
Whether in doors, taking a gentle stroll outside or for more active exercise, Nikken’s Kenko mSteps and Kenko mStrides insoles can help energize your feet!