What Yoga Poses or Exercises to Improve Blood Circulation? 

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What Yoga Poses or Exercises to Improve Blood Circulation

Recent developments involving Yoga and Hypertension suggest that practicing yoga regularly can be an “effective intervention” for high blood pressure. More research is needed in order to ultimately decide how and why yoga affects blood circulation in this way. However, what we do know for certain, is that it does appear to have a positive effect!  

So, what yoga poses, or exercises are best when it comes to improving blood circulation? 

 

  1. Lotus Position 

Although this is not a pose that is really meant to improve circulation, it will help ease you into the rest of the poses that we’ll be introducing today. The Lotus Position, if you don’t already know, is when you sit on the floor — cross-legged.  

If you have poor circulation in your legs, then this isn’t a pose that you’re going to want to hold for very long. Instead, just relax, take deep breaths, and hold the pose for a solid 60 seconds.  

 

  1. Mountain Pose

From your cross-legged position, you need to then stand in what is called the Mountain Pose. For this, all you need to do is stand up straight with both arms at your sides! Again, just like before you need to relax, take 10 deep breaths, and hold this pose.  

 

  1. Chair Pose

This pose is meant to follow the Mountain Pose. For this, you need to slowly bend at your knees — you don’t have to go too low (just lower yourself down as much as you can comfortably do so.) Then, if you can, try to make it so that the top of your thighs is parallel to the floor and then stretch your arms up (as if you were holding a ball over your head.)  

Again, for this, hold your position and take 10 deep breaths.  

 

  1. Airplane Pose

Following the chair pose, shift your arms to your back (mimicking the bend of an airplane’s wings) and then line your spine to your thighs. Whilst also making sure that you keep your chest up the entire time.  

If you’re looking for something more complex, you can slowly interpose between the chair pose (at inhale) and the airplane pose (at exhale) for 10 deep breaths.  

 

  1. Warrior Pose

After the Airplane pose, you need to slowly rise back to the standing position described in Step 2, and then slowly sweep your arms into the Warrior Pose. For this pose, you need to have one leg lunged forward, arms held up wide on both sides, and your back foot as parallel to the floor as you can get it.  

Do this with your right foot lunged and then switch to the left after 10 deep breaths.  

 

  1. Triangle Pose

Raise yourself a bit higher off the ground for this next wide-legged pose (so that both of your legs are straight rather than bent or parallel to the ground.) Also, rather than having arms raised at opposite sides, you need to have one pointing at the floor and the other pointed at the sky.  

Your head should be turned to look up at the hand you have raised at the sky/ceiling. Again, take 10 deep breaths, and then turn your hips to the opposite side.  

To end this six-pose routine, you can relax into the Savasana pose. Which is to simply rest flat on your back — arms at your sides. You can stay on this pose for as long as you like, just make sure to take deep breaths and relax. 

 

REFERENCES 

  1. Hagins, Marshall, et al. “Effectiveness of Yoga for Hypertension: Systematic Review and Meta-Analysis.” Evidence-Based Complementary and Alternative Medicine : ECAM, Hindawi Publishing Corporation, 2013, www.ncbi.nlm.nih.gov/pmc/articles/PMC3679769/.  

What to Eat When You Have PAD? 

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What to Eat When You Have PAD

Even though PAD is known to cause poor motor ability (specifically in the legs and feet), patients are still recommended to live healthy and actively. Why? Well, even though it is not a condition that can ever be cured — be it with medication or surgery. Studies have posited that, if you live healthier, then its effects won’t be as bad or as debilitating as it can be if you were to leave it to fester.   

That’s why it is recommended that PAD patients put in an effort to change up their lifestyle. No matter how monumental that effort might be, as it can make or break their recovery.  

 

General Dietary Rules 

The subject of what to eat when you have PAD is a little broader than you’d think. However, there are rules that you should abide by generally. 

  • Fats are okay but eat good fats. Try to avoid eating too many saturated fats. The Cleveland Clinic recommends that you limit the amount of saturated fat in your diet to around 5-6% per day. This is also true for “mono-unsaturated” fats (which is in vegetable oil, animal fat, and even milk.)  
  • Sodium (salt-content) should also be minimized as much as possible. Again, according to the Cleveland Clinic, you should limit your salt-intake at around 1.5 to 2.0 grams per day.  
  • As for fiber, which is something that most people tend to ignore and forget about, you should actively try to increase the amount of it in your diet.  

These recommendations, when followed, should help lower your blood pressure and reduce bad cholesterol — which can help prevent the cardiovascular risks that are naturally linked to PAD. 

 

Diets to Consider 

As for actual diets that you might want to try out when you have PAD (for easy meal-choices) there are a couple of things that physicians will recommend. However, it really all depends on what you need — which is why it is suggested that you get a dietician to discuss your current diet.   

  • For PAD, the general recommendation is the Mediterranean Diet. This diet is high in healthy oils (not vegetable oil — which is something we recommended to avoid up above), nuts, green vegetables, and fish that are rich in Omega-3 Fatty acids (healthy fats.)  
  • Another diet that might be incorporated by your dietician is the DASH (Dietary Approaches to Stop Hypertension) diet. It involves the application of a lot of the general dietary rules that we discussed in the beginning. And, as the name suggests, is particularly effective at decreasing high blood pressure (hypertension.)  

Again, these are just general diets that are known to help improve circulation. However, it might not necessarily work for you (it really depends on what you’re already eating — and what you need more/less of.)  

 

Conclusion —  What to Eat When You Have PAD? 

If you want to know what to eat when you have PAD, then the best way to find out is to approach someone that knows about the nutritional values and effects of certain diets (i.e. an actual dietician.) This is something that we’d recommend for all of those who have PAD, as it can significantly increase your ability to live comfortably despite your condition.  

 

REFERENCES 

  1. Team, Vascular. “You Can Eat Fat If You Choose Wisely.” Health Essentials from Cleveland Clinic, Health Essentials from Cleveland Clinic, 15 Apr. 2016, health.clevelandclinic.org/you-can-eat-fat-if-you-choose-wisely/.  
  2. Clair, Daniel. “Choose the Best Diet for Your Peripheral Arterial Disease.” Health Essentials from Cleveland Clinic, Health Essentials from Cleveland Clinic, 4 Feb. 2019, health.clevelandclinic.org/choose-the-best-diet-for-your-peripheral-arterial-disease/. 

What are the Best Exercises for PAD? 

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What are the Best Exercises for PAD

Part of the recovery process, for those who are afflicted with Peripheral Artery Disease (PAD), is to practice a healthier and more active lifestyle. That is why we’re going to be describing what the best exercises are for PAD down below! Most of these will be a quick overview of the exercises you might want to do. However, these won’t always work for everyone.  

It all depends on your level of mobility and how much exercise you can handle. We do have three recommendations, ranging from the most difficult (simultaneously the most effective) and the easiest (for those who have the poorest level of lower extremity mobility.) 

 

  1. Walking

The first and most recommended exercise for PAD is walking. It might sound simplistic, but that really is all there is to it. Some physicians will recommend that you schedule supervised treadmill walking with a licensed physical therapist who can observe your progress. However, it is possible to work on this type of exercise by yourself so long as you set up a healthy routine.  

According to Dr. Mohler, who studied the effect of supervised treadmill walking on patients with PAD, a good walking routine should help decrease the effects of negative symptoms that come with PAD. Especially when it comes to claudication (which is the sharp and numbing pain in your legs and feet that occurs after exercise.)  

 

  1. Yoga Routine

Now, if you’re also struggling with Hypertension, which is high blood pressure, you might prefer something a little more relaxing. For that, we have Yoga as our recommendation. This is based on recent studies that suggest that a steady Yoga routine can help prevent hypertension.  

For a solid Yoga routine that you can follow, you can check out our “What Yoga Poses or Exercises to Improve Blood Circulation,” article which discusses (in more detail) how a Yoga routine can help you improve your blood circulation.  

 

  1. Arm Exercise

The last form of exercise that we can suggest, are arm exercises. These, although they might not appear as effective as actually stretching out your legs (which is the area most afflicted when you have PAD), are known to be very effective at helping those with poor lower mobility.  

What is the point of this? Well, it’s all about opening your arteries — as exercising, in general, is very effective when it comes to expanding your arteries and pushing oxygen through your muscles (which can positively impact those with PAD.)  

 

Conclusion —  What are the Best Exercises for PAD? 

As mentioned in the very beginning, these recommended exercises are just suggestions. Depending on the severity of your PAD, you might need more of one exercise than the other. If you really want to know what the best exercises are for you, then you should talk to a doctor and get a direct quote on what would best suit your capabilities.  

 

REFERENCES 

  1. Murphy, Timothy P, et al. “Supervised Exercise versus Primary Stenting for Claudication Resulting from Aortoiliac Peripheral Artery Disease: Six-Month Outcomes from the Claudication: Exercise versus Endoluminal Revascularization (CLEVER) Study.” Circulation, U.S. National Library of Medicine, 3 Jan. 2012, www.ncbi.nlm.nih.gov/pubmed/22090168. 
  2. Hagins, Marshall, et al. “Effectiveness of Yoga for Hypertension: Systematic Review and Meta-Analysis.” Evidence-Based Complementary and Alternative Medicine : ECAM, Hindawi Publishing Corporation, 2013, www.ncbi.nlm.nih.gov/pmc/articles/PMC3679769/.  

How to Improve Blood Circulation? 

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How to Improve Blood Circulation

Poor blood circulation has been known to not only decrease motor ability but also cause serious and life-threatening cardiovascular risks, including heart attacks and strokes. Unfortunately, there is no permanent way of curing yourself of this disease. Instead, you’ll need to actively take steps in order to improve your blood circulation.  

So, if you want to be able to continue living comfortably with your condition — be it Peripheral Arterial Disease (which is when plaque builds up and clogs up the arteries) or Hypertension (abnormally high blood pressure) take note of the following suggestions.  

 

  1. Take a Walk!

One of the things recommended for those who have PAD, in order to help with poor lower extremity mobility, is a regular walking routine. This has been proven effective, by Dr. Mohler, who studied and wrote about the positive effects of supervised walking in patients who have Peripheral Arterial Disease. In some cases, even though it doesn’t erase the symptoms of the disease completely, it can help reduce the effects of common symptoms that can cause pain in the legs and feet.  

For this, we recommend that you have a look at our “Best Workout to Manage for PAD” article. Where we’ve described everything that you need to know in order to set up a good walking routine.  

 

  1. Examine Your Legs and Feet!

Something that you might need to do regularly, in order to improve, is to examine your legs and feet. If you are afflicted with PAD, specifically, it is more likely for you to get infections because the lack of blood flow makes it difficult for wounds and sores to heal.  

At worst, this condition, called critical limb ischemia, can lead to gangrene and even the loss of a limb. So, make sure that you keep track of your circulation by physically checking for open wounds and sores on your legs and feet. 

 

  1. Quit Smoking!

Another must-do is to stop smoking! Smoking has been known to make conditions like Peripheral Arterial Disease so much worse. In fact, smoking is considered one of the most common causes of PAD, and that the cessation of smoking could lead to better blood circulation overall.  

 

  1. Eat Healthier!

Something that is also highly recommended, is a change in diet. For this, there are certain things that might be more recommended for you — it really depends on what is causing your poor circulatory condition in the first place.  

For example, if you have PAD, then the most recommended diet is the Mediterranean Diet, which is low in saturated fats and high in good fats. As for those who are suffering from Hypertension, there is another type of diet that is recommended – called the DASH diet.    

 

  1. Go to the Doctor!

Our last tip, especially if you want to know how to improve blood circulation based on your needs, is that you go to see a doctor! Your doctor will have a better recommendation for you than anything that you can ever get online. Whether it be about your diet, recommended exercise routine, etc.  

 

Conclusion —  How to Improve Blood Circulation? 

That concludes our tips for improving your blood circulation! Again, this is a very ‘blanket-type’ recommendation. Depending on your circumstances, certain tips might work better for you (whilst others might not work at all.) So, make sure to keep that in mind when you make the decision to start improving your life. 

 

REFERENCES 

  1. Murphy, Timothy P, et al. “Supervised Exercise versus Primary Stenting for Claudication Resulting from Aortoiliac Peripheral Artery Disease: Six-Month Outcomes from the Claudication: Exercise versus Endoluminal Revascularization (CLEVER) Study.” Circulation, U.S. National Library of Medicine, 3 Jan. 2012, www.ncbi.nlm.nih.gov/pubmed/22090168. 
  2. Conen, David, et al. “Smoking, Smoking Cessation, and Risk for Symptomatic Peripheral Artery Disease in Women: A Cohort Study.” Annals of Internal Medicine, American College of Physicians, 7 June 2011, annals.org/aim/article-abstract/746966/smoking-smoking-cessation-risk-symptomatic-peripheral-artery-disease-women-cohort?doi=10.7326/0003-4819-154-11-201106070-00003. 

What Foods to Eat for PAD (Peripheral Artery Disease)? 

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 What Foods to Eat for PAD (Peripheral Artery Disease)

PAD (Peripheral Arterial Disease), is an affliction caused by poor circulation of blood. In this case, specifically, plaque builds up along the arterial walls and prevents blood and oxygen from flowing freely. Fortunately, there are ways of keeping this issue from progressing in severity — one of which is a change in diet. 

What foods should you eat if you have PAD? Well, there are a variety of foods that can help improve circulation. However, recent studies point towards a very specific type of diet that is known to have it all.  

 

Mediterranean Diet 

In an assessment of an exploratory and randomized trial, Miguel Ruiz et al. discovered a correlation between those who upheld a Mediterranean Diets and those with PAD.  

In this study, participants were given detailed dietary education programs which they were instructed to follow. Those that received ‘Mediterranean diet’ interventions benefitted from a reduced risk of PAD when compared to the control group.  

These trials were not entirely conclusive, however, they brought forward a school of thought involving the role of nutrition when it came to the prevention of Peripheral Arterial Disease. Based on their findings, it can be said that those who uphold a Mediterranean Diet are less likely to experience myocardial infarction, stroke, and PAD.  

 

What Does This Mean for Those with PAD? 

Although results are inconclusive, there is reason to believe that eating foods that play a large part in the regular Mediterranean diet can help reduce the risk of PAD — or, at the very least, limit the progression of the disease. 

The correlation between the disease and the diet is being studied further. However, according to Everyday Health, the main benefits of this diet is its richness in healthy fats!  

 

What is the Mediterranean Diet? 

If you compare the foods often recommended when it comes to improving blood circulation and the contents of a Mediterranean Diet, you’ll notice that the two are very similar!  

For example, nuts and certain types of oil (like Olive Oil) are key players when it comes to foods for blood circulation. They also appear quite often in the average Mediterranean diet. Nuts, specifically walnuts, and almonds, are also known for their ability to improve the production of nitric oxide — which is key for promoting the dilation of blood vessels and overall blood circulation improvement.  

Other foods that improve circulation and can be found in a regular Mediterranean diet include foods rich in Omega-3 fatty acids, fruits, vegetables, and grains.  

 

Conclusion —  What Foods to Eat for PAD (Peripheral Artery Disease)? 

The takeaway from this is not necessarily that you should follow a Mediterranean Diet, but that there is more than enough reason to believe that incorporating certain aspects of it to your own diet can greatly improve your chances of reducing the risk of PAD. It’s a small step towards recovery but it is a step nonetheless. 

 

REFERENCES 

  1. Ruiz-Canela, Miguel. “Mediterranean Diets and Peripheral Artery Disease.” JAMA, American Medical Association, 22 Jan. 2014, jamanetwork.com/journals/jama/fullarticle/1817779. 
  2. Brown, Jennifer J. “The Mediterranean Diet Wins Against Peripheral Arterial Disease.” EverydayHealth.com, Everyday Health, 21 Jan. 2014, www.everydayhealth.com/news/mediterranean-diet-wins-against-peripheral-arterial-disease/.  

What are the Best Exercises for Peripheral Artery Disease? 

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What are the Best Exercises for Peripheral Artery Disease

Inactivity is a body killer. Not just outwardly, but inwardly as well. In the case of Peripheral Arterial Disease, the lack of exercise or any form of physical activity can result in the worsening of the disease — making it even more disruptive to the daily living of those afflicted with it.  

That is why, it is often recommended that those with Peripheral Arterial Disease (PAD), include an exercise routine into their daily lifestyle. So, one might ask, what are the best exercises for those with PAD?  

Let’s break it down a bit at a time.  

 

Why Exercise is Important? 

Before we get down to the nitty-gritty details, let’s discuss what you should hope to achieve with the addition of regular exercise to your routine. PAD is a circulatory condition that occurs when plaque builds up along the walls of your arteries — which narrows the available space for blood to pass through. 

This can turn into an intermittent sharp or numbing pain along the legs and feet. Which, ironically enough, occurs post-exercise. It is because of this reasoning that people might consider it a bad idea to exercise when they have PAD.  

Why do it if all you’re going to do is get hurt after all? However, it doesn’t quite work that way. Certain studies have found that exercise can be the perfect rehabilitation technique for your narrowed and blocked up arteries — thus, improving the overall blood circulation in your body. 

 

Walking! 

The easiest and arguably most recommended form of exercise for PAD is walking. This ideal is based on multiple randomized clinical trials that have shown that adding walking to your daily routine is incredibly beneficial at slowing down the progression of atherosclerosis (the buildup of plaque against the arterial walls.) 

One such study was conducted in 2012, by a Dr. Mohler. In his journal, he found that after performing six months of supervised walking on a treadmill, patients with PAD were able to walk farther while experiencing less pain than even those patients who opted for surgical procedures.  

This is not to say that other types of exercises will not be effective. However, as Dr. Mohler stated himself, at the moment, walking is the most studied form of rehabilitation for PAD. As such, it is undoubtedly the most trusted of all available options.  

 

Arm Exercises 

Of course, in some cases, the PAD might be so severe that even walking might be too much for a patient. For that, Arm Exercises are the next recommended form of exercise.  

It might not sound very effective — after all, how can you get rid of leg pain by working out your arms? However, there was a study that suggested otherwise. In fact, according to WebMD, aerobic arm exercises might even be a better option than the more traditional supervised treadmill walking — at least, for patients who have poor lower extremity mobility.   

 

Conclusion —  What are the Best Exercises for Peripheral Artery Disease? 

Although the two methods of exercising that we introduced are the ones most recommended, that doesn’t mean that other forms of exercises are ineffective. In the end, it is always best to go with whatever form of rehabilitation your handling physician recommends for you. After all, not everyone will have the same capabilities and needs.  

You might need to jog rather than walk, or you might not even be able to walk at all — in which case arm exercises are your solution, etc. The important takeaway here is that exercise, of any kind, is important when it comes to your overall recovery.   

 

REFERENCE 

  1. Hamburg, Naomi M, and Gary J Balady. “Exercise Rehabilitation in Peripheral Artery Disease: Functional Impact and Mechanisms of Benefits.” Circulation, U.S. National Library of Medicine, 4 Jan. 2011, www.ncbi.nlm.nih.gov/pmc/articles/PMC3061490/.  
  2. Murphy, Timothy P, et al. “Supervised Exercise versus Primary Stenting for Claudication Resulting from Aortoiliac Peripheral Artery Disease: Six-Month Outcomes from the Claudication: Exercise versus Endoluminal Revascularization (CLEVER) Study.” Circulation, U.S. National Library of Medicine, 3 Jan. 2012, www.ncbi.nlm.nih.gov/pubmed/22090168.  
  3. Laino, Charlene. “Arm Exercise Relieves Leg Pain.” WebMD, WebMD, 14 Nov. 2006, www.webmd.com/heart-disease/news/20061214/leg-pain-relieved-by-arm-exercise#1.  

Home Based Exercises for PAD? 

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Home Based Exercises for PAD

Those that are afflicted with Peripheral Arterial Disease (PAD) have to deal with impaired lower extremity functioning. For the most part, this shows itself as a sharp or numbing pain in the legs and feet that occurs directly after or during exercise. Of course, the more severe the condition of the patient is, the faster the rate of their mobility loss would be. 

In order to deal with this debilitating symptom, patients are either provided medication, surgery, or a form of supervised-exercising. However, for people that do not have access to supervised-exercising (or do not want to have to go through intensive surgery), the next solution is home-based exercises.  

What are the best home-based exercises for PAD? Let’s break it down.  

 

Why Home Based Exercises for PAD? 

Before we introduce you to the most commonly recommended home-based exercises for PAD. Let’s go over why it’s been said to be effective for clearing the symptoms of this circulatory condition. According to certain studies, supervised exercises (specifically on a treadmill) offer the most benefit.  

This is in comparison to medication — which is used more for their placebo-like effect than anything else. Unfortunately, access to supervised exercising is very limited — especially for patients who lack the funds to do so and are so limited in their mobility that traveling to and fro between the hospital and their home is impossible.  

In this case, the next best solution is home-based exercises. It’s not only inexpensive but it also poses as a convenient alternative to the more involved supervised treadmill exercises.  

 

Leg-Exercises 

The first bout of recommended home-based exercises, of course, are leg exercises. These are usually restricted mainly to walking, either on a treadmill or in an enclosed and safe area. These don’t need to take too long.  

You’ll find, that the duration of pain-free walks will increase over time. This was confirmed by a study from a Dr. Mohler, who published a journal on a six-month-long treadmill walking routine. If you’re well off enough to walk long distances. You might even want to consider taking a more scenic-route and taking your walk outside!  

 

Arm-Exercises 

Now, for patients with extremely poor lower extremity maneuverability, even just a short walk might not be possible. In this case, the most recommended solution is to go with simple arm exercises — which may sound ineffective but has been discovered to provide benefits similar to supervised treadmill walking! 

These are perfect as a home-based exercise too! You won’t have to go anywhere far in order to get your exercise-time in, and you won’t need any fancy or expensive equipment. Quite literally, it can be just you on a chair, working out the muscles in your arms and allowing your blood vessels to expand as oxygen passes through them.  

 

Conclusion —  Home Based Exercises for PAD? 

For those without the means to afford supervised-exercising or those with such poor motor-ability that they cannot move long-distances, home-based exercises are the perfect solution. Not only is the patient able to stay at home, but they can take their progress at their own pace — just so long as they ensure that progress is being made, they can keep in full control of their recuperation.  

 

REFERENCES 

  1. McDermott, Mary M, and Tamar S Polonsky. “Home-Based Exercise: A Therapeutic Option for Peripheral Artery Disease.” Circulation, U.S. National Library of Medicine, 18 Oct. 2016, www.ncbi.nlm.nih.gov/pmc/articles/PMC5572122/.  
  2. Murphy, Timothy P, et al. “Supervised Exercise versus Primary Stenting for Claudication Resulting from Aortoiliac Peripheral Artery Disease: Six-Month Outcomes from the Claudication: Exercise versus Endoluminal Revascularization (CLEVER) Study.” Circulation, U.S. National Library of Medicine, 3 Jan. 2012, www.ncbi.nlm.nih.gov/pubmed/22090168.  

Best Workout to Manage for PAD 

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Best Workout to Manage for PAD 

Although there are medications and surgical procedures available for patients with Peripheral Arterial Disease, these aren’t always the best way of managing existing PAD in a patient. Instead, most turn to exercise regimens that help free up their blood pathways and manage symptoms of claudication (pain or numbness in the legs and feet.) 

What is the best workout to manage for PAD? Let’s break it down below.  

Recommended Workout 

First, let’s introduce a tried and tested workout routine written up by a Dr. Mohler. Who is well known for his studies in supervised treadmill exercises and home-based exercises for those with Peripheral Arterial Disease. In his studies, he discovered, that the best way to get results from your scheduled walking program is to follow the steps as they are listed below:  

 

  • Step 1: Warm Up 

Just like with any good workout, a warmup is required before you jump into the main event. This doesn’t have to be extensive to start. You can sit or stand as you stretch your calf and thigh muscles for (both legs) around 10 to 15 seconds. 

  • Step 2: The Walk 

Next, it’s time for the actual walk. Of course, the amount you’ll be able to walk is different from everyone else. However, it is recommended that you walk through mild pain — as this will help you grow tolerance and increase your mobility.  

Start with pushing your pain tolerance about 5 minutes (or until the pain gets too much) at a time.  

  • Step 3: Rest 

After the first five minutes has passed, now would be a good time to rest. Have a seat, catch your breath, and allow yourself to relax until the pain goes away.  

  • Step 4: Repeat 

As you have probably guessed, these steps are meant to be repeated. 

Of course, take it at your own pace (or perhaps have a doctor draw up a plan for you.) Just make sure that you continue the walk and rest method and build up slowly to around 30 to 35 minutes. The goal here is to extend your tolerance to about 50 minutes of walk time – just make sure to take the build-up to 50 minutes as slow as you want or need to be (over weeks or months if need be.)  

  • Step 5: The Cool Down 

Your workout doesn’t stop when you finish exerting yourself. You’ll also have to cool down. 

This is an important step followed even by professional athletes in order to relax their muscles after a good and long game. For this, simply repeat the stretches that you do in step one — by stretching your calf and thigh muscles once more. 

 

Conclusion —  Best Workout to Manage for PAD 

Of course, the workout planning won’t necessarily stop there. Depending on your capabilities, PAD is not something that you should stop trying to manage. There is no cure for this disease, but the workout set-up above is a good way of making sure that it isn’t as intense as it could be. 

You’ll have to stick to it, build-up your walk-time, increase the difficulty, etc.  

It all goes into making sure that you’re not stuck with the more debilitating symptoms of this condition. Allowing you a semblance of control that you might have never had gotten otherwise.  

 

REFERENCES 

  1. Murphy, Timothy P, et al. “Supervised Exercise versus Primary Stenting for Claudication Resulting from Aortoiliac Peripheral Artery Disease: Six-Month Outcomes from the Claudication: Exercise versus Endoluminal Revascularization (CLEVER) Study.” Circulation, U.S. National Library of Medicine, 3 Jan. 2012, www.ncbi.nlm.nih.gov/pubmed/22090168.  

Which Foods Improve Circulation?

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Which Foods Improve Circulation? 

Poor blood circulation can be caused by a variety of different conditions. The most common of which include PAD, diabetes, high blood pressure, obesity, etc. Fortunately, most of these conditions, or at least the symptoms of said conditions, can be treated by living a healthier lifestyle. That includes increased physical activity and a healthier diet.   

In fact, there are many things that good dietary decisions can do to help improve circulation. It’s just a matter of knowing what to eat.  

Fatty Fish 

An example of a food item that you might one to fit into your diet is fatty fish. That would include fish like salmon and mackerel, which are chock-filled with omega-3 fatty acids. These can promote the production of a molecule called nitric oxide. Which is an important molecule that has been known to promote the dilation of blood vessels, which can greatly improve blood circulation.  

Omega-3 fatty acids can also help prevent clots, which reduces the risk for blocked up arteries. There are also studies that would suggest that fish oil is particularly effective at improving blood flow during and post exercise(something those who suffer from PAD or similar circulatory issues can benefit from.)  

Cayenne Pepper 

Another possible addition to your diet is Cayenne Pepper. Nowadays, Cayenne Pepper — or most specifically capsaicin, is incredibly popular as a health and fitness supplement. This is due to its ability to increase metabolism and promote the release of nitric oxide. This increase in arterial dilation is beneficial in promoting blood flow, especially when exercising.  

Citrus Fruits 

Oranges, lemons, and other citrus fruits contain antioxidants, specifically flavonoids. This is important because flavonoids have been known to help strengthen arterial walls and improves blood circulation and nitric oxide production by reducing the risk of inflammation.  

Nuts 

Walnuts, almonds, and certain raw nuts are known for being packed with compounds that can help promote nitric oxide production. Research has shown, that walnuts, in particular, are beneficial for diabetics that have poor circulation. As it will not only help reduce the risk for inflammation but can also help control high blood pressure as well.  

Beets 

Another popular name in the world of fitness and health supplements are beets. Beets, similar to cayenne pepper, are known for its ability to increase performance by improving blood flow during exercise — which can help boost muscle growth. This is due to the fact that they are filled with nitrates, a compound used in order to produce nitric oxide.  

Conclusion — Which Foods Improve Circulation? 

Poor circulation is often a result of a condition, rather than the cause of it. Fortunately, as mentioned in the very beginning, most of the conditions that are linked to poor circulation can be treated with a healthier lifestyle. That involves exercise, of course, but a healthy diet is important too!  

REFERENCES 

  1. Ma, Yingying, et al. “Effects of Walnut Consumption on Endothelial Function in Type 2 Diabetic Subjects.” Diabetes Care, American Diabetes Association, 1 Feb. 2010, care.diabetesjournals.org/content/33/2/227.  
  2. Raubenheimer, Kyle, et al. “Acute Effects of Nitrate-Rich Beetroot Juice on Blood Pressure, Hemostasis and Vascular Inflammation Markers in Healthy Older Adults: A Randomized, Placebo-Controlled Crossover Study.” MDPI, Multidisciplinary Digital Publishing Institute, 22 Nov. 2017, www.mdpi.com/2072-6643/9/11/1270.  

What Causes Poor Blood Circulation?

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What Causes Poor Blood Circulation? 

Poor circulation, on its own, is not considered a condition. Instead, it’s a result of other issues. Something that must be dealt with directly. That is why it is important to know what causes poor blood circulation.  

Peripheral Arterial Disease 

The first condition of note is Peripheral Arterial Disease (PAD.) PAD, specifically, can cause poor circulation in the legs and feet. The disease is associated with a condition called atherosclerosis — which occurs when plaque builds up in the arteries and blood vessels.  

This can, ultimately, result in narrowed arteries and blood vessels — which restricts the flow of blood. People who suffer from poor blood circulation caused by PAD often experience sharp or numbing pain in the legs and feet during or post-exercise.  

If diagnosed early enough, a patient should be able to treat the symptoms of PAD (even if no known cure is available) through a series of lifestyle changes. If not, the disease could easily result in coronary and cardiovascular risks, including heart attacks and stroke.  

Diabetes 

Although diabetes is better known to cause poor blood sugar levels, it can also cause poor blood circulation. In fact, according to recent studies, diabetes has been known to increase a person’s risk for atherosclerosis, which is the main cause of PAD. What’s worse, the risk of coronary and cardiovascular events increases in patients with both PAD and Diabetes — and in some cases might even result in death.  

Blood Clots 

Another common cause of poor blood circulation is blood clots. These, as you might already know, either completely or partially block the flow of blood. Unlike PAD, blood clots can naturally occur throughout the body (not just in the extremities.)  

A blood clot can become very dangerous, because it can travel or break away from its current location of obstruction (unlike plaque — which is stuck against the arterial wall.) When blood clots move, they can travel all the way to the heart or lungs. This can cause serious conditions that might result in death, especially if left untreated. 

Obesity 

Obesity has also been linked to poor circulation, especially those who constantly find themselves in a stationary position (whether it be sitting or standing.) One also has to consider the fact that obesity can increase the risk of other conditions that can cause poor circulation as well (including varicose veins.)  

Raynaud’s Disease 

Although not as common, there are those (especially those who live in colder climates) who might become afflicted with Raynaud’s Disease. This condition primarily affects the small arteries in the fingers and toes, and it might appear symptomatically as cold hands or feet.   

Conclusion — What Causes Poor Blood Circulation? 

Although there are a great many conditions that can potentially cause poor blood circulation, the aforementioned conditions are the most common. Fortunately, most of these conditions, or at least its symptoms, can be treated if diagnosed early enough. It’s all a matter of identifying what issues you might be suffering from, and getting the help that you need.  

REFERENCES 

  1. Kielhorn, Caitlin E, and Ehrin J Armstrong. “Peripheral Artery Disease in Patients with Diabetes: Epidemiology, Mechanisms, and Outcomes.” World Journal of Gastroenterology, Baishideng Publishing Group Inc., 10 July 2015, www.wjgnet.com/1948-9358/full/v6/i7/961.htm. Page Break
  2. “Raynaud’s Disease.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 31 Oct. 2017, www.mayoclinic.org/diseases-conditions/raynauds-disease/symptoms-causes/syc-20363571.