A good blood circulation increases your well -being and lowers the risk of serious illnesses. You can find out how you can promote your blood circulation here.
In Germany, 4.5 million people are currently affected by circulatory disorders, according to the German Heart Center. 95 percent is responsible for these disorders – arteriosclerosis – the so -called arterial calcification.
If there are deposits in the arteries, narrow or clog the blood vessels so that blood flow is disturbed. Often this gradual process remains undetected for a long time, since the symptoms only arise when an essential part of the blood vessels are affected.
The problem: circulatory disorders can trigger serious diseases if parts of the body are no longer supplied with sufficient blood. For example, heart attacks and strokes often go back to arteriosclerosis.
By promoting your blood circulation, you can prevent such problems – we present various options for you.
Promote blood circulation: You can take these measures
Regardless of whether you already have circulatory disorders or not: promoting blood circulation increases your general well-being and reduces the risk of cardiovascular diseases. So you can also take the measures preventively.
In general, a healthy lifestyle of good blood circulation is beneficial. This includes a balanced diet, enough exercise and the absence of addictive substances such as nicotine and alcohol.
First of all, you can promote your blood circulation through the right nutrition:
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Fit healthy and balanced. This includes avoiding processed food and refined sugar. Animal fats like in sausage and meat products should rarely eat. Seasonal vegetables and fruit, whole grain products, nuts, seeds and beans, on the other hand, are allowed to consume plenty.
- Make sure you drink enough. Water dilutes the blood so that it can circulate better in the body. In Germany you can drink the tap water without hesitation.
- Integrate ginger into your menu. It has a slightly vasodilating effect and can thus have a positive effect on blood pressure.
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Knoblauch is often offered as a traditional drug for the prevention of general arterial calcification (general arteriosclerosis) “, according to the consumer center. Note that, unlike normal drugs, traditional medicines do not check and approved their effects, but are only registered for the area of ​​application (here: arteriosclerosis). Let yourself be informed of garlic as a traditional medicine and make sure that you do not only buy a dietary supplement – because this does not precisely define the drug -looking extracts.
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Reduce or delete the consumption of alcohol and nicotine to improve your blood circulation and to ensure the functionality of the organs.
Apart from the right nutrition, there are many other ways to promote your blood circulation:
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Movement in the fresh air helps you to promote blood circulation. Endurance sports are particularly good. You don’t even have to go jogging for this: hiking, extensive walking, swimming or cycling also ensure better blood circulation and strengths your immune system on the side. Here you can find out how you can easily integrate movement into your everyday life: 10,000 steps a day.
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Promote blood circulation with alternating showers: By alternating your body alternately cold and warm water, you improve the contraction capability of your blood vessels. In cold water, the vessels contract, they widen in warm temperatures. Read more about the advantages of a cold shower.
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Go barefoot, steps, massages and dry brushes are other options for how you can boost the blood circulation. If you massage or brush your body, you should always make sure that you put the movements towards your heart.
Symptoms of a circulatory disorder
You often perceive circulatory disorders on your arms and legs. Frequent symptoms are tingling and muscle cramps in the limbs.
These signs can also indicate a circulatory disorder:
- constantly cold hands and feet
- Pain in the arms and legs
- Deafness feelings
- irregular heartbeat
- pale skin
- Bad wound healing
If the circulatory disorder has progressed, there are often serious diseases. Heart attacks or strokes are particularly bad consequences. For this reason, if these symptoms appear, you should see your family doctor. This is especially true if you perceive several of them over a longer period of time.
Causes of circulatory disorders
The reasons for poor blood circulation are often due to lifestyle:
- An unbalanced diet plays an important role in arteriosclerosis. Animal fats, refined sugar, processed food and excessive salt consumption ensure that deposits arise in the blood vessels.
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Little exercise in everyday life and constant sitting are risk factors for a circulatory disorder.
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Caffeine, nicotine and alcohol can also favor the deposit of plaque in the veins.
- Diseases such as diabetes, thyroid problems or high cholesterol levels can also lead to arteriosclerosis.
Revised by Annika Reketat
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