A Moving Experience for Your Circulation

Keep your circulation running and clog-free with these practical tips

Let’s keep this simple. You breathe in oxygen. It goes to your lungs, then into your blood. The blood passes into your heart. Your heart pumps blood through your arteries which are connected to the small blood vessels of organs and tissues inside your body. After delivering essential nutrients and oxygen to them, the blood, now loaded with carbon dioxide and metabolic wastes goes back to the heart through the veins. Your veins bring the blood back to your lungs to release carbon dioxide into the air. This is what you want…or better yet, what your body needs. You need to keep your circulation flowing smoothly. If that doesn’t happen, different types of diseases settle in. What can you do?

There are lots of natural things you can do to help your circulation flow smoothly. You can modify your diet, change your lifestyle and optimise your health with different supplements such as herbs and nutrients to keep that blood train moving forward.

Exercise. Well, doesn’t this sound familiar? But how can exercise really help you with your circulation? When you run, you increase your heart rate and the pumping action of your heart. Also, when you use or contract the muscles of your thighs and legs, you help return blood from your veins to your heart with minimal effort. Both of these ensure your circulation moves forward with ease. You don’t need to exercise to near exhaustion to enhance your circulation, a simple walk around your neighborhood three to four times a week will do the trick.

Posture. Correct your posture whenever you can. Slouching can impair the healthy flow of your blood and contribute to poor circulation. If you sit all day at work, take regular breaks every hour or so to move your body. Hey! While you're at it, take several deep breaths too. Deep breathing helps your body to circulate more oxygen to your tissues and organs, including your brain. There that should fix your afternoon slump.

Hydrate in order to circulate. Your plasma, which is the liquid portion of your blood, makes up about 55 percent of your total blood volume. Over ninety percent of your plasma is made up of water. How will blood circulate if you don’t keep hydrated? Don’t drink water only when you’re thirsty. Keep yourself hydrated especially during the warm months. You don’t need cold water to hydrate, but remember to drink clean, purified water. As a rough guide, adults should aim for 6-8 cups of water (1.5-2L) per day. Your kids should be drinking anywhere between 4-6 cups of water (1-1.5L) per day.

Don’t smoke. Does this still alarm you? It’s simple. Smoking clogs up your arteries and slows your heart. It does this by damaging the lining of your heart and arteries causing inflammation and leading to atherosclerosis.

Stay warm. This is applicable especially during cold months. When you stay warm, the arteries in your hands and feet stay dilated and blood freely flows into them. In other words, blood runs smoothly through your entire circulatory system. If you’re cold, blood is diverted away from your extremities and flows predominantly to your vital internal organs to keep them warm.

Try Epsom salt baths. Epsom salt baths make you sweat and help to improve your circulation and lymphatics. Let’s not forget that they’re also good for detoxification. A great treat during those cold winter months.

It’s time to go herbal…again. Time and time again, plants and herbs have proven their worth when it comes to our health and well-being. Let’s list some of the most important ones when it comes to your circulation.

Ginger. This amazing herb strikes again. Ginger warms you up, literally. It’s a well-known stimulator of the peripheral circulation. Try grating or finely chopping fresh peeled ginger root and adding boiling water for a warming cup of ginger tea.
Ginkgo. Open your mind and stay focused with ginkgo. This herb has a special affinity for the arteries in your brain and keeps them dilated and the blood flowing. On a more systemic level (meaning the rest of your body), ginkgo aids poor circulation in the lower extremities and may even prevent the formation of clots.
Horse chestnut. The seeds and leaves of this plant have long been used for varicose veins, swollen veins, haemorrhoids and venous insufficiency (poor return of the venous circulation from the lower limbs). These conditions are associated with poor circulation through your veins. Hey, don’t get any funny ideas there friend. The name horse chestnut may sound funny, but if you eat it raw, it becomes serious, deadly in fact. Ask a qualified herbalist before taking this herb.
Gotu kola. This herb was known as the “Fountain of Life” in ancient China because of its many health benefits. Like horse chestnut, Gotu Kola is commonly used for varicose veins and poor venous circulation. Studies found that this herb may increase blood flow and helps to reduce swelling.
Grape seed. Rich in OPC’s (oligomeric proanthocyanidin complexes), grape seed extract was found to reduce the symptoms of chronic venous insufficiency (poor return of the venous circulation back to the heart resulting in blood pooling in the legs, pain and swelling).
Rosemary. Rosemary optimises your brain’s memory function by increasing blood flow to the brain. Throw the fresh herb into your roast veggies or add to any sauce.
Garlic. Good for your heart by preventing atherosclerosis. It keeps that old ticker of yours up and running and also helps to thin your blood. Another great kitchen companion to add to salad dressing or make your own garlic butter.
Cayenne pepper. Loving spicy ingredients do have their benefits! Cayenne pepper has numerous anti-inflammatory properties which help to prevent your arteries from forming plaques. Cayenne also stimulates your peripheral circulation improving blood flow.
Hawthorn. This herb is very well known as a tonic for your heart. It aids blood flow within the coronary arteries through its vasodilating (blood vessel widening) actions. It’s also loaded with antioxidants including OPC’s, quercetin and vitamin C which help your arteries fight free radicals.

Circulation Supporting Foods:

Dark Chocolate. Yummy! Eating a small amount of dark chocolate (the darker the better) regularly can support your blood vessels because it's full of a kind of flavonoid called flavanols. In addition to their antioxidant benefits, studies suggest that flavanols may also improve blood flow.

Omega-3 Oils. Eating fatty fish such as wild salmon helps to support your circulation by increasing your intake of omega-3’s which help to fight inflammation, thin the blood and may even improve blood flow.

Berries. Not only are they rich in vitamin C, but they are also loaded with other antioxidants to support healthy blood vessels and help your body fight free radicals which can damage your arteries . Add some blackcurrants or blackberries to your next smoothie!

Some other nutrients you might like to try are: Vitamin B3 which improves circulation and boosts your energy. Coenzyme Q10 which is a potent antioxidant to power your cells and may support healthy circulation.

See? I told you there are many things you can do and take to help your heart, blood vessels and circulation run smoothly. Try them and see which ones work and feel best to you. Have a healthy and moving experience!