Salmon, cod, mackerel and other cold-water fish (representatives of mountain rivers: salmon, trout, grayling, whitefish, nelma, whitefish) are rich in omega-3 fats – the most healthy type of fat for the heart, blood vessels, and circulatory system. Not only do omega-3s help reduce inflammation of the walls of blood vessels, they also help reduce the “stickiness” of platelets in the blood. This leads to thinning of the blood, so it flows more easily.
Fish is a great way to improve blood circulation. It should be the main part of your diet with alternating Mediterranean and Asian breeds. You must try to include it in the diet at least 2-3 times a week. Whenever possible, buy fish that are “caught” and not farmed. Farm-raised fish often feeds on GMO products that are not considered the best food.
There are two nutrients in nuts that play an important role in improving blood circulation: magnesium and L-arginine. Magnesium helps arteries and blood vessels relax so that they can expand and contract. The substance L-arginine is used to produce nitric oxide, a compound that also helps to expand the arteries.
High in healthy fat and protein, nuts are fantastic snacks. Hearty and full, they are full of nutrition. A typical Mediterranean dish is olive oil and various nuts. If included in the diet, tests will show a reduced risk of cardiovascular events and diabetes.
The only caveat associated with nuts is to avoid salt, even “slightly salted” sentences. Salty foods can increase blood pressure.
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Oranges are on the list because they have high levels of vitamin C. Its consumption provides tremendous benefits for the circulatory system. Vitamin C is especially useful for thousands of vessels and tiny capillaries that carry blood from arteries directly to cells. Vitamin C is necessary for the formation of collagen, which is the main building material for creating and maintaining this “microcirculation.” It is also another powerful antioxidant.
If you are not a big fan of oranges, you can still get enough Vitamin C from many other foods. Lemons, bell peppers, broccoli, pineapple, strawberries, celery and parsley (you can continue the list in the comments) will bring you no less benefits.
High levels of vitamin C make citrus fruits literally thin the blood and strengthen the walls of the capillaries. They prevent the occurrence of plaque clogging blood vessels, preventing poor circulation of blood.
Garlic is one of the solutions to lower blood pressure and improve blood circulation. You can say, eat it as much as you can withstand!
Decades of research have linked garlic intake to low blood pressure. It is believed that this is because a key component of garlic, allicin, it helps to expand the arteries.
The only problem is that allicin is rapidly degraded by heat and heat treatment. Therefore, if you want to maximize this advantage, you will have to eat raw garlic. If cooking, use a small amount of heat and try not to use garlic in the pan more than necessary.
This traditional Japanese dish is a cheese-like food made from fermented soybeans. It is rich in a blood-draining nutrient called nattokinase. An excellent source of essential amino acids. Nattokinase reduces the amount of fibrin in the blood – one of the substances necessary for blood coagulation. The lower its content, the less “sticky” your blood is.
There is one extremely important caveat with natto food: never eat it if you take Kumadin with a prescription. Coumadin contains elements that prevent blood clotting. Coumadin also reduces fibrin levels, and mixing the two can thin the blood too much. In turn, this can lead to internal bleeding.
Beets help improve blood circulation because the vegetable is rich in nitrate. In the body, nitrate is converted to nitric oxide, which, as mentioned earlier, helps to expand arteries and blood vessels.
Beetroot also serves as an excellent source of nutrition and improves digestion. Root crops are full of healthy antioxidants, vitamins (A, C, K, folic acid) and minerals such as potassium, copper and manganese. Green peaks offer many phytochemicals such as lutein and zeazanthin.
This sweet treat is filled with nutrients that improve blood circulation and blood flow. Separately, note flavonoids. Flavonoids are powerful antioxidants – they help stop free radical activity and prevent vascular inflammation.
Be sure to stick to dark chocolate varieties, the higher the percentage of cocoa, the better. The main thing is not to lose control, but at the same time practice moderation – limit yourself to 1 or 2 small pieces.
Cocoa contains flavonoids, which are naturally found in plants and fruits. They are well associated with improved blood circulation. Dark varieties of chocolate with cocoa are rich in natural flavonoids and improve blood circulation. White chocolates without flavonoids, a usual treat.
Green outside, red inside the berry is saturated with lycopene. And as you know, it is a natural antioxidant of natural origin. The use of products containing lycopitine is associated with improved blood circulation.
You can find lycopene in almost every vegetable and fruit and berries of a red hue. The find is explained quite simply: lycopene is a pigment of natural origin that stains fruits in a reddish palette. Thanks to her, the watermelon is red inside. Tomatoes, pink grapefruit and apricots are also rich in lycopene.
Salmon fish and avocado fruits include omega-3 fatty acids important for the heart. Analysis of the composition of the products gives reason to believe that they support the cardiovascular system and improve blood circulation.
To improve blood circulation, we also note the tribulus biological supplement, instructions for use can be found on our website.
Most often, blood circulation problems are solved medically. Drugs designed to dilate blood vessels and dilute blood are quite effective, but they have a number of serious side effects and contraindications. Exercises to normalize blood flow are completely safe. They can be performed at any age, and it turns out not only a preventive, but also a therapeutic effect:
- disturbances in memory and other cognitive functions of the brain are prevented and treated;
- coordination of movements improves;
- the risk of developing various vascular pathologies, such as strokes and thrombosis, is reduced;
- vision is restored;
- the pain syndrome with osteochondrosis is removed, the mobility of the spinal column increases.
Against the background of regular classes, the effectiveness of the medications prescribed by the doctor also increases.
It is possible to influence the circulation of blood in the head only in a complex way. That is why the list of useful movements includes not only tilts and turns of the head, but also lunges and squats. To activate blood flow and increase vascular lumen, it is necessary to make the heart work faster.
As for the technical side of the issue, all movements must be performed smoothly and carefully, without making sudden movements and jerks. Each exercise should be repeated at least ten times. You need to breathe deeply and evenly during the training. This will ensure the flow of oxygen and maintaining the rhythm: the movement is performed on the exhale, and the return to its original position – on the inhale.
As the muscles strengthen, the load must be increased. This is done both due to the greater number of repetitions and the number of approaches. Beginners are advised to complete no more than one set for each exercise.
This complex, like any training program, begins with a mandatory warm-up. In this case, it is advisable to walk around a bit and rub the collar area with your fingers until you feel warm. After that, you can proceed to the main part:
- Standing straight with relaxed hands, you need to alternately slowly bend your head to the right and left. The movement is performed with the maximum possible amplitude, but without pain. If mobility is limited, do not persist.
- From the same starting position, the head first leans back freely, and then leans forward. Chin to touch the chest. If you have problems with balance, you can do inclinations while sitting.
- Again, standing turns are made alternating turns of the head in both directions. The chin should ideally be placed in line with the shoulder, but if it still doesn’t work out, you don’t need to make additional efforts.
- The next exercise is done with the shoulders. First you need to raise them as high as possible, and after returning to their original position – take them back.
- Another shoulder exercise is designed to develop the muscles of the shoulder girdle and improve blood circulation. In this case, first circular movements are performed with the shoulders with arms down (in both directions), then the palms are placed on the shoulders and the cycle repeats. Complete the rotation element with straight arms spread apart to the sides.
- Standing straight and lowering your hands freely down, you need to make alternate turns of the body in both directions with maximum amplitude. In this case, the pelvis should remain motionless.
- Perform a series of torso tilts: first, from left to right, holding hands along the body, and then back and forth. In the latter case, the hands are on the belt.
- Standing straight and placing palms on the waist, make several rotational movements of the pelvis in different directions. From the same starting position, perform the required number of lunges on each leg.
- Squats will also help activate blood circulation. It is not necessary to lower the pelvis too deep – the hips should be parallel to the floor at the lowest point. Hands at the time of the squat can be pulled forward to maintain balance.
We train capillaries
The entire human body is enveloped in capillaries. These tiny vessels are responsible for the viability of every cell in the body. It feeds nutrients and removes toxins from tissues. If the blood flow is blocked by a coalesced vessel, then the nearby cells will begin to die.
The products of their decay will slowly poison the body, causing severe illness. Therefore, capillaries and blood vessels should certainly be trained.
Exercises to improve blood circulation in the brain were developed by Japanese Katsuzo Nishi:
- The simplest technique for capillaries and improving blood flow is called “vibration”. It is carried out in the morning. Hands and feet lift up, and shake them a couple of minutes. Vascular massage and lymph recombination, which cleanses the body.
- Another classic Japanese exercise: The Goldfish. Lying on a bed or on a hard surface, you should throw your hands behind your head and pull your toes towards you. The left heel should be pulled down as far as possible, keeping the spine and toe tense.
Hands while pulling the body up. Having counted to seven, the body is relaxed. Then strain the right heel. These exercises will relieve nervous tone, contribute to blood circulation, correct posture, improve the functioning of internal organs.
Massage of the collar zone and head stimulates blood circulation well and increases vascular elasticity. Manipulation consists in stroking and compressing hand movements.
- The shoulders and neck need to be kneaded from the periphery to the center (spine).
- I massage the head with the fingertips, squeezing it slightly and relaxing them, while simultaneously making rotational movements with my hand.
Self-massage in this case is as effective as the actions of an assistant.
We train the vessels of the legs
A set of exercises will relieve fatigue, swelling, stagnation of blood in the legs. After all, the best prevention against vascular diseases of the legs is movement.
- Standing on the floor, lean forward without bending your back. Try to reach the left toe, then to the right. Repeat exercise 10 times.
- Sitting on the floor, spread your legs and tilt the body, stretching both hands in front of you. Try to reach your socks.
An easy run helps to improve your legs. You can’t start jogging on a full stomach, feeling a headache, weakness in the legs. If your breathing goes astray while running, it’s best to go one step further.
We train the vessels of the neck and head
The cervical arteries, when squeezed, cause migraines, dizziness, and jumps in blood pressure. Vessels located in the neck can be strengthened by charging. Especially effective are specially designed exercises for the vessels of the head and neck:
- The body is pressed strongly against the wall. They hold their breath while inhaling. The body, as much as possible, is pressed against the wall, trying to tighten the neck muscles. So you need to hold out for a few seconds.
- Crouching on a chair, a hand is applied to the forehead. When inhaling, the palm squeezes the head, trying to tilt it back. The neck tenses when resisted. In this state, you need to stay 5-10 seconds. On exhalation, the hand is taken away. 5-7 exercises are enough.
- The same movements are carried out with the head tilted down and to the sides.
The advantage of these exercises is that they are allowed to be performed 1-2 times a day. They are most useful and make the neck muscles strong.
We train atherosclerosis
With this disease, exercises to improve blood circulation in the brain will be especially useful. Recommended:
- Turns of the head with 2-3 seconds fixation in the adopted position.
- Lying on your back, straighten your legs, extend both arms. Brush your fists, then slowly relax. Enough 5 times. Perform circular movements with brushes 5 times in one direction.
- Lying on your back, while inhaling, bend your elbows. On exhalation, straighten. Enough 5 times.
- Lying, bend your leg and straighten. Enough 2 movements. Change leg and perform the same exercise. Then bend the legs alternately. Enough 2 times.
You can do gymnastics using dumbbells. You can not set yourself a fast pace and overload the body with exhausting exercises. The duration of classes and physical activity should increase smoothly.
We train heart vessels
In order for the vessels to remain normal, exercises should be done to improve blood circulation in the brain and to warm up the heart. This is especially true for the elderly.
You need to start classes in the morning. Synchronous circular movements of the hands and feet in the supine position will help the body wake up. Gymnastics should be performed, listening to the heartbeat. With a heart rate of 90-100 beats per minute, the heart muscle lacks oxygen. You need to take a short break by simply stepping in place.
- Stand on tiptoe and try to walk with your knees high.
- Raise your hands above your head, locking the lock. Lean to the left side, tearing the right leg off the floor. And vice versa. Repeat the movement 5-10 times.
- Hold clapping movements on the shoulders.
- Make the popular “bike” movement. Legs “pedal”, shoulder blades are pressed to the floor, hands hold lower back.
During training, the main thing is not the quantity, but the systematic and correctness of the movements performed. It is necessary to strictly observe the “golden rule” – first the load, then the rest. Then the heart muscles will strengthen, the vessels will become more elastic, and the benefits of training will be noticeable.
Gymnastics for hypertensive patients
It is important to do exercises for the head and brain with high blood pressure. Vascular walls with hypertension do not relax, which means that blood passes poorly through them. Fatty deposits aggravate the situation. If left untreated, regular pressure surges can lead to serious illnesses.
With hypertension do not make slopes, wave arms, which increases blood flow to the brain. You can not hold your breath with muscle tension – this will increase pressure.
The following exercises are suitable for hypertensive patients:
- Walking with body turning. You can perform smooth rotation of the pelvis. The duration of the lesson is not more than 5 minutes.
- Sit on a chair. Raise your arms above your head. Stretch your legs. Slowly bend to your knees, keep your neck straight, keeping your gaze forward.
- In a standing or sitting position, while inhaling, spread your arms to the sides, while exhaling, lower them to the waist and tilt the body to the right. Repeat the movement with an inclination to the left.
It has long been known that dancing and yoga classes for cerebral vessels are an ideal treatment and prevention tool. With such loads, the vestibular apparatus trains, blood circulation improves, and vascular tone increases. They also relieve psychoemotional stress and stressful conditions – which is extremely important for the improvement of blood vessels.
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