Circulate là gì

The circulatory system is responsible for carrying blood, oxygen, & nutrients throughout the body. When blood flow lớn a certain part of the body is reduced, it affects the ability of that part to lớn function. Poor blood circulation is common in the legs and arms with manifestations such as numbness, itching, cramps, etc. Improving blood circulation in the toàn thân plays an important role in maintaining a healthy body. Strong.

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It"s hard khổng lồ believe, but in fact the total length of the blood vessels in your body is about 60,000 miles, or about 96,560km. Together with the heart they biến hóa your circulatory system. This network of tubes carries blood to every nook and cranny of your body. But when your circulation is poor, it slows down or blocks blood flow. That means the cells in your body toàn thân can"t get all the oxygen & nutrients they need khổng lồ function properly. Therefore, when there are signs of poor blood circulation in the body, you need to lớn find a way to lớn improve blood circulation.
When your limbs can"t get enough blood, your hands or feet may feel cold or numb. If you are light skinned, you may notice that your legs are blue. Poor blood circulation can also dry out the skin, brittle nails & cause hair loss, especially on the feet and legs. Some men may have difficulty getting an erection or keeping an erection. Và if you have diabetes, your scrapes, sores, or wounds tend to lớn heal more slowly.
3.1. Quit Smoking Nicotine is the main active ingredient in cigarettes, e-cigarettes, & smokeless tobacco. It damages the walls of your arteries và causes your blood to thicken, making it harder for blood to lớn flow. If you are a smoker, quit. This can be difficult khổng lồ do, but your doctor can make it easier for you to bởi vì this.
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3.2. Control your blood pressure If your blood pressure is too high, it can cause arteriosclerosis, a condition that hardens your arteries and can block blood flow. Phối a blood pressure goal of 120/80mmHg or less, but ask your doctor about the best numbers for your age & health. Have your doctor check your blood pressure at least once a month. You can buy a home blood pressure monitor or use one at the drugstore. 3.3. Drink enough water About half of blood is water. So you need lớn stay hydrated to keep your blood circulating well. Aim lớn drink 8 cups of water (240ml each) per day. You"ll need to drink more if you"re exercising or in hot weather, as these conditions cause your body toàn thân to sweat more. 3.4. Standing at your desk Sitting for hours on end is not good for your circulation or your back. It weakens leg muscles & slows blood flow in the legs & can cause blood clots. If you are a desk person at work, consider a standing desk. It may take some getting used to, but standing up will help the valves in your leg veins work better khổng lồ return blood to lớn your heart. 3.5. Yoga is a low impact exercise that can kickstart your blood flow. When you move, it carries oxygen to your cells. When you twist, it sends blood khổng lồ your organs. And the upside down position transfers blood from the lower half of the body to the heart and brain. 3.6. Legs up against the wall When your ankles or feet swell, try the leg up wall yoga pose, also known as viparita karani, which is an easy way to lớn get your blood flowing in the other direction. How to vì chưng the leg up wall pose in yoga is as follows: you lie on the floor or on a yoga mat, with your left or right shoulder close lớn the wall. Turn so you can put your feet up and touch your butt to the wall. Extend your arms on the floor with palms facing down for balance. 3.7. Exercise When you walk, run, bike, swim, or do similar exercises, you take in more oxygen & deliver it to your muscles. This helps your blood circulate better, makes your heart stronger, & lowers your blood pressure.
Tập thể dục

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Set a goal of exercising for 30 minutes, 5 lớn 7 days a week. Break your exercise time into smaller chunks if needed. If you walk, you need lớn know that the minimum tốc độ you need to lớn achieve is 3 miles per hour. This speed gives you the best health benefits. 3.8. Cop A Squat This form of strength training not only gets your blood pumped better, but it also lowers blood sugar và helps relieve back pain. Start with your feet shoulder-width apart and your arms at your sides. Now slowly bend at your hips & knees, but keep your back straight, like you"re sitting in a chair. As you return to the starting position, bend your arms for balance. 3.9. Use compression stockings on your feet Compression socks give your feet a little pressure so the blood doesn"t stay for too long. Instead, the blood moves back lớn your heart more quickly. Ask your doctor about what length of socks and amount of pressure is best for you. 3.10. Brush your body, not just your hair Brushing your toàn thân in the right direction will aid in better blood circulation. Take a toàn thân brush with stiff, flat bristles và swipe over your dry skin. Start brushing from the legs & work up, using long movements on the legs và arms. Make circles on your stomach and lower back. Dry brushing also helps lớn remove dead dry skin. Bởi this daily, right before you shower, and you will be amazed at how effective this simple remedy can be. 3.11. Bathing or soaking in warm water It"s a temporary fix for poor circulation, but bathing is a great way to lớn kickstart your circulation. Warm water causes your arteries & veins to mở cửa a little wider, allowing more blood to lớn pass through. 3.12. Diet A healthy diet is one of the ways khổng lồ optimize blood flow. Combined with exercise, hydration, weight management, and not smoking, certain foods can help improve circulation.
Chế độ ăn
You should eat more plants và less meat: eat more fruits & vegetables. Stay away from saturated fat found in chicken, red meat, cheese và other animal sources. Avoid eating too much salt. That will help keep your weight in check, your cholesterol và blood pressure under control, and your arteries clear. Some foods are good for blood circulation in the body toàn thân such as: Cayenne pepper: This bright red pepper is not only a spice lớn your dishes, but cayenne pepper can help your arteries work properly thanks to lớn a compound called capsaicin. It can also help relax the muscles in your blood vessels so blood can flow more easily. And that"s good for your blood pressure, too. Radishes: This root vegetable is rich in nitrates, which your body can convert into nitric oxide. Nitric oxide helps loosen your blood vessels naturally và improves blood flow khổng lồ your tissues & organs. Researchers have found that beetroot juice can also lower your systolic blood pressure. Berries: They are rich in antioxidants, including one especially good for your blood vessels called anthocyanin. This compound gives the red & purple hues of this fruit its intense color. Anthocyanins can help protect artery walls from damage and keep them from hardening. Plus, anthocyanins promote the release of nitric oxide, which helps lower your blood pressure. Fatty Fish: If you"ve always wondered why fish is good for your heart, here"s one reason. Fatty fish lượt thích salmon, mackerel, herring, và halibut are full of omega-3 fatty acids. Studies show that these compounds are great for your circulation. Eating fish not only lowers resting blood pressure; it can also help keep your arteries clear và unclogged. Pomegranate: The small, succulent red seeds inside a pomegranate are packed with nutrients, especially antioxidants and nitrates. These can boost your circulation. Và they dilate your blood vessels and lower your blood pressure. That means more oxygen & nutrients are delivered lớn your muscles và other tissues. & for active people, greater blood flow can also boost performance. Garlic: Garlic has many health benefits, more than avoiding evil spirits. It contains a sulfur compound called allicin that helps your blood vessels relax. Studies show that people who eat a diet high in garlic have more efficient blood circulation. That means the heart doesn"t have lớn work as hard lớn move blood around your body, helping khổng lồ lower your blood pressure.

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Walnuts: you should eat nuts, especially walnuts. These wrinkled nuts are rich in alpha-linolenic acid, an omega-3 fatty acid, which can help the blood move smoothly. One study found that eating walnuts regularly for 8 weeks improved blood vessel health, making blood vessels more elastic và lowering blood pressure. Grapes: Grapes help keep your arteries healthy and improve blood flow. One study found that antioxidants in grapes help blood vessels relax and work more efficiently. In addition, grapes also limit inflammation and other molecules in the blood that can cause blood to lớn clot, hindering circulation. Turmeric is a spice known for its anti-inflammatory properties, thanks largely lớn curcumin, a compound found in turmeric. Studies show that curcumin can promote the production of nitric oxide, which can help your blood vessels widen. This makes it easier for blood to flow & reach muscles & other tissues. Spinach: nitrate-rich foods lượt thích spinach can improve your circulation. These compounds help widen your blood vessels and create more room for blood to move. Additionally, one study found that a diet high in spinach helps keep arteries flexible và helps lower blood pressure. Citrus Fruits: vi-ta-min C isn"t the only reason khổng lồ make citrus fruits an important part of your diet. The antioxidants found in the fruit can help reduce inflammation, prevent blood clotting, và improve blood circulation. One study found that regularly drinking orange juice helps lower blood pressure. If you have a need for consultation and examination at Hospitals under the national health system, please book an appointment on the website for service.

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