Which Foods Improve Circulation?

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?

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.htmPage 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 

Is Walking Good for PAD?

Is Walking Good for PAD?

People who suffer from Peripheral Arterial Disease (PAD), often experience intermittent pain or numbness during exercise. This leads to an understandable reluctance to perform any physical activity that would strain the legs and feet. However, there are some studies that would suggest that this is the opposite of what a person suffering from PAD should do.  

Why is that? Let’s take a closer look! 

Why is Walking Good for PAD? 

PAD has no known cure. Even surgical procedures, which might prove to be necessary in the most severe cases, cannot completely cure this condition. 

However, there are ways that you can treat the symptoms of PAD. For example, the sensation that we described in the very beginning (pain/numbness during or after exercise), is a common symptom of PAD called claudication. This symptom can greatly affect how patients with PAD might live their life and is highly disruptive, even in the mildest of cases.  

Now, even though straining the legs and feet can cause pain. There is reason to believe that walking can actually lessen or even get rid of the pain completely! Walking has also been said to prevent the disease from progressing further, which should help keep the patient from having to worry about highly invasive surgical procedures. 

How Does Walking Help?  

Of course, there are other ways that a healthy and regular walking routine can do to make PAD less disruptive. These can include the following: 

  • By helping treat claudication, patients are able to walk for longer periods at a time; 
  • The previous statement applies to other forms of exercise as well, allowing the patient to become more active as time passes; 
  • As a general benefit of walking, a patient’s health and well-being is improved; 
  • It can also help control blood pressure and blood sugar levels, which can exacerbate the condition (especially in patients who are diabetic); 
  • Finally, walking comes at no cost or risk to the patient, which cannot be said for some of the more invasive surgical procedures or costly medication that might become necessary if PAD is left untreated.  

Walking Routine 

The last thing to consider then is how a patient might want to go about adding a walking routine into their schedule. It is for this very reason that patients are recommended to sign up for supervised exercise. For this, a routine is drawn up to perfectly suit the patient’s unique capabilities by an experienced handler.   

If you are a patient suffering from PAD, then that is the most recommended route. However, if that type of option is unavailable to you, then you can always request a recommendation for one of the more generic programs available from your handling physician.  

Conclusion — Is Walking Good for PAD? 

If treated early enough, PAD can be made less disruptive. For some patients, all it takes is a regular walk three to four times a week in order to improve! If this is an issue that you yourself are facing, then the time to take action is now. Find a nice place to take a stroll and take complete reign over your future!  

REFERENCES:  

  1. Rantner, Barbara, et al. “The Fate of Patients with Intermittent Claudication in the 21st Century Revisited – Results from the CAVASIC Study.” Nature News, Nature Publishing Group, 3 Apr. 2017, www.nature.com/articles/srep45833 

Can Poor Circulation Cause Weight Gain?

Can Poor Circulation Cause Weight Gain?

Poor circulation is a result of conditions like PAD, Reynaud’s syndrome, and diabetes. It’s also been linked to obesity and weight gain. Considering that relation, can poor circulation cause weight gain or is it the other way around? Let’s investigate the matter.  

What is Obesity? 

There is more to being obese than just weighing more than you should. According to the Cleveland Clinic, obesity is a serious and chronic condition that can slowly but surely damage your body. These damages can take the form of conditions and complications that can result in serious mortal risk or even death.  

Common Causes of Obesity 

There are plenty of potential causes for obesity, and it’s not necessarily going to be the same for each person. Especially in places like the United States, where according to the U.S. Department of Health and Human Services, 35% of women and just over 30% of men are considered obese.  

The most common causes of obesity are as follows: 

  • Poor Diet 
  • Physical Inactivity 
  • Tobacco Abuse 

These ‘causes,’ for anyone suffering from poor circulation (specifically in the lower extremities), are probably very familiar. In other words, the list above is identical to the most common causes of Peripheral Arterial Disease — which is a circulatory condition that targets the legs and feet.  

Can Poor Circulation Cause Weight Gain? 

As mentioned, Peripheral Arterial Disease (PAD) is a circulatory condition centered around the legs and feet. It’s most likely to occur in patients who have a history of smoking or those who have poor blood pressure or blood sugar levels (things that can be caused by both physical inactivity and a poor diet.)  

That draws up a straightforward connection between obesity and a poor circulatory condition. However, we have yet to answer the actual question. Will poor circulation cause weight gain? At this point, we can say that the opposite is true – weight gain can cause poor circulation.  

However, outside of making it more difficult for you to exercise or perhaps making it more difficult for you to gain muscle, poor circulation should not cause any weight gain. Not substantially, in any case.  

Conclusion — Can Poor Circulation Cause Weight Gain? 

To summarize, whilst there is a correlation between poor circulation and weight gain, said correlation is positive on only one side of the spectrum. Which means, that while obesity can result in poor circulation, the opposite is unlikely to occur. 

REFERENCES 

  1. Team, Chronic Conditions. “Obesity Is Now Considered a Disease.” Health Essentials from Cleveland Clinic, Health Essentials from Cleveland Clinic, 17 July 2015, health.clevelandclinic.org/obesity-is-now-considered-a-disease/. 
  2. “Overweight & Obesity Statistics.” National Institute of Diabetes and Digestive and Kidney Diseases, U.S. Department of Health and Human Services, 1 Aug. 2017, www.niddk.nih.gov/health-information/health-statistics/overweight-obesity 

What is the Most Common Symptom of Peripheral Artery Disease?

What is the Most Common Symptom of Peripheral Artery Disease?

Peripheral Artery Disease exists both symptomatically and asymptomatically. That means, that one patient might display symptoms of the condition, and another none at all.  

What can a person with symptomatic PAD expect? 

There are various symptoms linked to PAD, and each person is unlikely to have the same ones. However, the most common symptom of Peripheral Artery Disease, Claudication, is one that most people appear to have.  

The Most Common Symptom of PAD 

Claudication, in and of itself, is also varied. According to the MayoClinic, one person might experience mild to sharp pain, and others might feel a more numbing pain (a.i. cramps.) Either way, claudication is caused by a lack of blood flow. For PAD, claudication exists in the lower extremities, but intermittent claudication can affect the arms as well.  

For most people, claudication is felt only when exercising, but as the plaque build-up caused by PAD worsens (and blood is unable to pass through), according to research from John Hopkins Medicine, a patient might feel pain even when they’re resting.  

If you’re experiencing claudication as a symptom of PAD, there are treatments available that can help you get back on your feet. Such treatments might include medication (to help with the pain, to prevent clotting, etc.) or even surgical procedures like angioplasty and stenting (for clearing clogged arteries and then providing it support.)  

Other Common Symptoms of PAD 

Other symptoms that are commonly present in patients with PAD include:  

  • Coldness in the legs and feet that is not mirrored in both sides (only one leg feels cold); 
  • Sores on your lower extremities that do not heal; 
  • Discoloration in the skin around your legs and feet, the skin might also appear shiny, or brittle in comparison to everywhere else; 
  • Hair loss, or hair that doesn’t grow on the legs and feet; 
  • Possible erectile dysfunction in men; 
  • And finally, nails that either do not grow or suddenly turn brittle.   

Much like claudication, some of these symptoms can be made less severe with the application of treatment in the form of medication or surgical procedures.  

Conclusion — What is the Most Common Symptom of Peripheral Artery Disease? 

If you are experiencing any of the symptoms, or a grouping of the symptoms, mentioned above, then it’s vital that you talk to your doctor. This is especially true if you are feeling intermittent claudication (whether during exercise or at rest.) There is no known cure for PAD. However, there are plenty of treatments that can help you get over its more common symptoms.  

The earlier that you are diagnosed, the better off you will be. If treated early enough, you will not have to worry about any of the symptoms mentioned above intruding into your daily life.  

 

REFERENCES 

  1. “Claudication.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 24 Apr. 2018, www.mayoclinic.org/diseases-conditions/claudication/symptoms-causes/syc-20370952. 
  2. “Symptoms & Treatment of Claudication.” Is There Really Any Benefit to Multivitamins?, www.hopkinsmedicine.org/healthlibrary/conditions/cardiovascular_diseases/claudication_85,P08251. 
  3. NHS Choices, NHS, www.nhs.uk/conditions/peripheral-arterial-disease-pad/ 

Can You Reverse Peripheral Artery Disease?

Can You Reverse Peripheral Artery Disease

Whether Peripheral Artery Disease is reversible is a bit of a yes and no. In a sense that while there are methods of treating the symptoms of PAD, the disease itself cannot be cured.  

So, to answer the questions as to if you can reverse Peripheral Artery Disease, it’s a strong maybe. However, if you are proactive about treating its symptoms, then a healthier and pain-free life might be in the works for you!  

Common Symptoms of PAD 

In order to discuss reversal techniques, we must first discuss what is there to reverse in the first place! PAD exists both symptomatically and asymptomatically. That means, you either get the short end of the stick (wherein you feel all or some of the most common symptoms) or the better-end (wherein you experience little to no symptoms at all.)  

According to NHS UK, the most common symptoms of PAD include: 

  • Claudication; sharp or numbing pain felt after exercising; 
  • Overall weakness or numbness in the legs and feet; 
  • Physical abnormalities, which includes brittleness in the toenails, wiry hair, or even discoloration in skin pigmentation; 
  • and finally, sores and wounds that do not heal. 

Make Healthy Life Choices 

The first and simplest way to ‘reverse’ the symptoms of PAD is through a series of lifestyle changes. In most patients, living healthier can very well put a stop to all their symptoms altogether! 

For example, smoking is known to be one of the worst things a patient can do to perpetuate PAD. Thus, it is recommended that one cease smoking immediately — in some cases, smoking cessation has even been said to substantially reduce the risk for PAD in patients!  

Exercising or changing to a low-fat and healthy-diet has also been known to decrease the intrusiveness of the condition. This is all about maintaining a healthier weight, keeping active, and making sure that your body is getting all the right nutrients (and none of the wrong ones!) 

In some cases, like when a patient with PAD just so happens to have diabetes as well, more serious actions must be taken to help control blood pressure, glucose levels, etc. This would involve getting in touch with a doctor, who should be able to provide a recommendation as to the kind of medication you might need.   

Other Options 

Of course, sometimes, just changing your lifestyle for the better might not be enough. Fortunately, there are other options that you can consider. These might include:  

  • Angioplasty: PAD occurs due to a build-up of plaque around the arteries. Angioplasty, when applicable, is done in order to get rid of that plaque. Note, this is a highly intrusive operation — requiring an overnight stay and a procedure that involves inserting a tube through your arteries.  
  • Stenting: This usually happens in conjunction with angioplasty (which has a tendency of weakening the arteries.) For this procedure, a mesh-tube is placed (called a stent) to support the weakened artery.  
  • Bypass Surgery: In certain specialized cases, the blocked-up artery will be completely left blocked in favor of ‘installing’ a new artery. Hence, the name bypass — as it allows blood to bypass blockages by using a new artery instead.  

Conclusion — Can You Reverse Peripheral Artery Disease? 

In the end, there are lots of options available that you can use to ‘reverse’ your PAD. However, the best, and easiest option is to simply live a much healthier life! Of course, such methods are usually more effective when the disease is still in its early stages. So, the earlier that you get diagnosed, the better!  

 

REFERENCES 

  1. NHS Choices, NHS, www.nhs.uk/conditions/peripheral-arterial-disease-pad/. 
  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.  

Can Exercise Cure PAD?

Can Exercise Cure PAD

At present, there is no known cure for Peripheral Arterial Disease (PAD.) In its early form, PAD is not debilitating. However, once the disease begins to progress, it may result in life-threatening conditions. To prevent that, there have been studies linking PAD to various methods of treatment.  

Such treatments do not allow the patient to be completely rid of the condition, however, it will allow the patient to live without PAD’s more common symptoms. One of the most popular treatments available is the inclusion of exercise in one’s daily routine.  

Physical Activity 

Exercise is an accepted form of treatment for symptoms of PAD. The actual physical activity, in this case, can be varied. In some cases, the patient might even benefit from having a professional guide them through their exercises (if only to prevent injury and ensure that progress is made.)  

Benefits of Exercise 

Broadly speaking, exercise is beneficial for treating symptoms of PAD. However, if one were to look at it more closely, then specific benefits can be introduced. Like, for example, the following: 

  • Reduces claudication (pain or numbness) in the legs and feet; 
  • Allows patients to exercise more readily; 
  • Potentially prevents or improves physical disability caused by PAD; 
  • and, it decreases the risk of mortal danger due to cardiovascular events (which can lead to heart attacks or strokes.) 

These aforementioned benefits are more than worth the initial pain and trouble of exercising. Of course, that doesn’t mean that a patient should jump into just any exercise program. A patient’s unique capabilities and their overall condition greatly affects the type of exercise that might be recommended for them  

Types of Exercises to Cure PAD 

There’s a bunch of different types of exercises that can help a patient treat symptoms of PAD. However, they can broadly be divided between two types of exercises. These two types are: 

  • Supervised Exercise: According to the American Heart Association, it’s best if PAD patients participate in exercise therapy that is tailored specifically for them. This way, the patient’s progress can be supervised and good results can be insured.  
  • Home-Based Exercise: If supervised exercise is unavailable, then there are various home-based exercise programs that can be a convenient alternative. However, doctor consultation is definitely still recommended prior to engaging in any home-based exercise programs.  

Conclusion — Can Exercise Cure PAD? 

In conclusion, while exercise cannot completely cure a person of PAD, it is one of the best methods of treating its symptoms. In this case, taking the initiative to do something about your condition is the best, and the only way to be able to get control back into your life again.  

 

REFERENCES 

  1. Schiattarella, et al. “Physical Activity in the Prevention of Peripheral Artery Disease in the Elderly.” Frontiers, Frontiers, 7 Jan. 2014, www.frontiersin.org/articles/10.3389/fphys.2014.00012/full. 
  2. “Archive of All Online Content.” Arteriosclerosis, Thrombosis, and Vascular Biology, www.ahajournals.org/doi/10.1161/CIRCULATIONAHA.109.881888. 
  3. “Prevention and Treatment of PAD.” About Heart Attacks, www.heart.org/en/health-topics/peripheral-artery-disease/prevention-and-treatment-of-pad. 

10 Foods That Improve Blood Circulation in Legs

10 Foods That Improve Blood Circulation in Legs

There is no known cure for Peripheral Arterial Disease (PAD), only preventive measures that can help improve blood circulation in the lower extremities. For our subject today, we’re going to specifically be focusing on 10 foods that improve blood circulation in legs.

 

  1. Oranges

The first item in this list of foods to help improve blood circulation in legs are Oranges. Oranges and other citrus fruits are known for their natural ability to reduce blood viscosity and improve arterial health (keeping arteries strong and flexible.)  

The magic ingredient, in this case, is Vitamin C. Vitamin C, is a mineral essential in the formation of collagen, which is important for the microcirculation of blood. If you’re not the type to enjoy oranges, you can also try lemons, pineapples, strawberries, bell peppers, broccoli, etc.  

 

  1. Dark Chocolate

Dark chocolate, according to new studies, can help improve arterial health and reduce high blood pressure. It’s the cacao content in dark chocolate, filled with a substance called flavonoids, that can prevent inflammation and help improve circulation in individuals who are at risk for certain cardiovascular complications.  

 

  1. Nuts

Nuts offer double in beneficial nutrients. Namely, Magnesium and L-Arginine. The Magnesium is said to help relax arteries and allow for easy dilation, which works cooperatively with L-Arginine — a material that produces nitric oxide which prompts said dilations. 

 

  1. Garlic

Outside of Garlic’s other uses, there are also studies that would suggest that it can help treat atherosclerosis by preventing plaque build-up and cleansing the blood. In conjunction with that fact, similar foods like onions, leeks, and radishes are also suspected of having the same benefits.  

 

  1. Natto

Natto is a traditional Japanese dish made from fermented soybeans. It’s known to be particularly healthy, offering many benefits. Which just so happens to include an ability to reduce blood viscosity (making blood less viscous – thick and sticky – to prevent clotting.)  

According to a recent study in 2015, these benefits are from a nutrient called nattokinase — which is able to reduce the amount of fibrin (a substance necessary for clotting to occur) in the body.  

 

  1. Cold Water Fish

Cold-water fish, specifically, are known to be rich in Omega-3 fatty acids. These are the healthiest of fats, making them perfect for keeping your circulatory system in good condition.  

In this case, the Omega-3 fats are also said to be able to help reduce inflammation and blood viscosity — thus, ensuring that your arteries can dilate as needed and that your blood is thin enough to pass through easily.

 

  1. Beets

Similar to the L-Arginine in nuts, beets contain a substance that produces nitric oxide — which, as mentioned earlier, prompts arteries to dilate and contract as needed. As a double benefit, beets are also rich in Vitamins (like Vitamin C, which as we discussed, is good for thinning the blood and improving arterial health.)  

 

  1. Sunflower Seeds

Similar to the nattokinase that reduces production of fibrin, the Vitamin E in sunflower seeds has also been said to help prevent clotting. Such benefits are also available in pumpkin seeds and olives.  

 

  1. Watermelon

With watermelon, the improvement of blood circulation is credited to a natural antioxidant called lycopene. Although still unproven, lycopene is suspected of protecting damaged arteries.  

 

  1. Cayenne Pepper

Presently, cayenne pepper is better known for helping improve metabolism. However, there are preliminary studies that suggest that cayenne pepper can also help strengthen arterial walls and prevent inflammation and other damages.  

 

Conclusion — 10 Foods That Improve Blood Circulation in Legs 

Poor circulation in the legs and feet is attributed to complications that might result in coronary and cardiovascular diseases. In such cases, a one-and-done cure is not available. Instead, dietary changes like the ones suggested above are vital in ensuring that the disease does not progress any further.  

 

REFERENCES 

  1.  Vlachopoulos, C, et al. “Effect of Dark Chocolate on Arterial Function in Healthy Individuals: Cocoa Instead of Ambrosia?” Current Neurology and Neuroscience Reports., U.S. National Library of Medicine, June 2006, www.ncbi.nlm.nih.gov/pubmed/17147918. 
  2. Sanjay K Banerjee, and Subir K Maulik. “Effect of Garlic on Cardiovascular Disorders: a Review.” Nutrition Journal, BioMed Central, 19 Nov. 2002, nutritionj.biomedcentral.com/articles/10.1186/1475-2891-1-4. 
  3. Kurosawa, Yuko, et al. “A Single-Dose of Oral Nattokinase Potentiates Thrombolysis and Anti-Coagulation Profiles.” Nature News, Nature Publishing Group, 25 June 2015, www.nature.com/articles/srep11601 

What Vitamins are Good for Blood Circulation?

What Vitamins are Good for Blood Circulation?

Vitamins play a big part in keeping the human body operating properly. Of course, one vitamin won’t necessarily serve the same purpose as another. In accordance with that fact, there is a select number of vitamins that deal directly with blood circulation.  

What vitamins are good for blood circulation? We’ve compiled a list of the more crucial vitamins down below:  

Vitamin C 

Vitamin C is a big player in the body in general. Without it, the body is unable to properly form blood vessels. Not only that, but it does a thorough job in improving blood circulation. With positive results being studied in a variety of patients (ranging from healthy individuals to even those that are diagnosed with Type 2 Diabetes.)  

If you want to supplement your diet with Vitamin C, you can source it naturally from citrus fruits (oranges, lemons, grapefruits, etc.), bell peppers, potatoes, tomatoes, strawberries, etc.  

Vitamin E 

Another Vitamin known for promoting good blood circulation is Vitamin E. It can be sourced naturally in a number of oils (sunflower oil, pumpkin oil, hazelnut oil, nut oils in general, etc.)  

With Vitamin E, the benefit is the production of nitric oxide. According to a review conducted in 2006, the increased production of nitric oxide has led to a decrease in high blood pressure. More specifically, nitric oxide is said to relax the dilation of arteries (allowing blood to more easily pass through.)  

B Vitamins 

In a more general manner, there is also a number of B Vitamins that are known to positively affect blood pressure. Vitamin B12 and Vitamin B6, for example, are currently being tested for their effects on blood pressure in randomized trials made up of adults.  

As of right now, results are varied, but there are preliminary studies that have hinted at positive results.  

Other Essential Minerals Good for Blood Circulation 

Other essential minerals important for promoting good blood circulation includes Iron. Which, as you might already know, is important in the production of blood. Outside of that, it’s also been said that iron deficiency can cause high blood pressure.  

Is it Okay to Take Vitamins as Supplements? 

Nowadays, it’s quite common to take vitamins and other essential minerals in the form of supplements. As an example, a lot of bodybuilders make use of “pre-workout” supplements that improve circulation prior to exercising to maximize muscle growth. 

It’s a proven-to-work method of filling up on all minerals that your body needs to continue functioning. However, if you feel safer going the natural route, there are ways (as we mentioned above) of naturally sourcing the vitamins that are good for blood circulation.  

Conclusion — What Vitamins are Good for Blood Circulation? 

Vitamins all serve their purposes, and sometimes they serve more than one. For blood circulation, the big players are Vitamin C, Vitamin E, and a handful of B-Vitamins. If you want to take control of your circulatory system, make sure that you’re packing a healthy amount of these vitamins.  

 

REFERENCES 

  1.  Teramoto, K, et al. “Acute Effect of Oral Vitamin C on Coronary Circulation in Young Healthy Smokers.” Current Neurology and Neuroscience Reports., U.S. National Library of Medicine, Aug. 2004, www.ncbi.nlm.nih.gov/pubmed/15309000. 
  2. Hermann, M, et al. “Nitric Oxide in Hypertension.” Current Neurology and Neuroscience Reports., U.S. National Library of Medicine, Dec. 2006, www.ncbi.nlm.nih.gov/pubmed/17170603. 
  3. Tamai, et al. “Dietary Intake of Vitamin B12 and Folic Acid Is Associated With Lower Blood Pressure in Japanese Preschool Children.” OUP Academic, Oxford University Press, 1 Nov. 2011, academic.oup.com/ajh/article/24/11/1215/2281951.  

How Can I Improve Circulation in My Legs and Feet?

How Can I Improve Circulation in My Legs and Feet

Poor circulation in the legs and feet is the mark of a condition called Peripheral Arterial Disease (PAD.) It’s a condition that has no known cure, but there are preventative measures that can be taken to allow the patient some control of the situation.

Places of Improvement

Preventative measures are plenty. However, in this case, it’s not just one or the other. To cover such methods, we need to first discuss the objects that require improvement. What needs improving? We’ve broken down these main issues down below: 

  • Arterial Inflammation: Arterial Inflammation can be caused by a diet that is high in sugar, high-fructose corn syrup, artificial trans fats, excessive alcohol, processed meats, vegetable and seed oils, etc. It’s a condition that is closely linked to atherosclerosis (the buildup of plaque in the arteries.)  As such, it is important that arterial inflammation is kept as reduced as possible, to help improve blood circulation in the legs and feet.  
  • Blood Viscosity: Blood viscosity is a measurement of how “sticky” or “thick” one’s blood is. Thick or sticky blood does not flow easily in the arteries and veins. As such, it is important that one preemptively take measures to keep the blood thin — in order to allow it to flow naturally through the legs and feet. 
  • Arterial Function: Of course, the arteries themselves are of concern. In order to keep the blood circulation in your legs healthy, then the arteries should stay flexible and be able to dilate and contract as needed. 

How to Improve Circulation in Legs and Feet? 

With the places of improvement in mind, let us discuss a couple of preventative measures that can be taken to address the aforementioned issues.  

  • Healthy Diet: As a way of reducing blood inflammation, reducing blood viscosity, and supporting healthy arterial functioning, it is important that one keep a healthy diet. Studies have shown that the best diet for improving circulation in the legs and feet is a Mediterranean diet (filled with nuts, fish rich in Omega-3 Fatty Acids, olive oil, etc.)  
  • Exercise: Walking, and other low-impact exercises have also been said to help promote healthy blood circulation in the body. For example, in a study of elderly patients tasked to walk regularly for a 12-week period, it was concluded that the risk of cardiovascular problems was greatly reduced.  
  • Smoking Cessation: Chemicals in cigarette smoke (like Nicotine) have been studied to cause cellular damage that goes as far down as your legs and feet. In this case, said chemicals can cause the arteries to narrow and clot more easily. As such, if you have been diagnosed with poor circulation in your lower extremities, it is important that you stop smoking immediately.  

Conclusion — How Can I Improve Circulation in My Legs and Feet? 

Poor circulation in the legs and feet does not have a cure-all solution. However, if you are diagnosed early enough, there are ways for you to target whatever issues might have prompted your condition in the first place and take control of the situation.  

As such, if you are over the age of 50 (with a history of smoking or diabetes), it is vital that you get tested for an ABI. The sooner that you make improvements, the better off you will be.  

 

REFERENCES 

  1. He, L I, et al. “Effects of 12-Week Brisk Walking Training on Exercise Blood Pressure in Elderly Patients with Essential Hypertension: a Pilot Study.” Current Neurology and Neuroscience Reports., U.S. National Library of Medicine, www.ncbi.nlm.nih.gov/pubmed/29363988. 
  2. Ruiz-Canela, Miguel. “Mediterranean Diets and Peripheral Artery Disease.” JAMA, American Medical Association, 22 Jan. 2014, jamanetwork.com/journals/jama/fullarticle/1817779.  
  3. Timisjärvi, J, et al. “Effect of Smoking on the Central Circulation at Rest and during Exercise as Studied by Radiocardiography.” Current Neurology and Neuroscience Reports., U.S. National Library of Medicine, www.ncbi.nlm.nih.gov/pubmed/7465436