WAYS TO IMPROVE YOUR BLOOD CIRCULATION DURING THIS WINTER

Blood circulation is key to the healthy functioning of your organs. Focus on these five key lifestyle habits to keep it flowing this winter

---

Your blood needs to flow freely throughout your body so that each organ gets the oxygen, nutrients and hormones it needs to function properly. In winter, when it's cold, blood vessels constrict, leading to a decrease in blood supply in your body. We also tend to move less in winter, which doesn't help. But your organs need to keep functioning, so your heart has to step up and pump harder, and this could lead to heart health issues. "Cold weather can increase blood pressure, which puts extra stress on the cardiovascular system," explains Dr Robin Christians, a medical officer at a clinic in Elsies River, Cape Town.

Stress not! There are ways to ensure your blood is flowing well; simply be more mindful of these healthy lifestyle habits on a daily basis.

@familynaturalheal Activate Meridians for Leg Vitality Step into the world of soothing leg massage techniques with essential oils that promote circulation, accelerate metabolism, and ease leg fatigue. Experience how targeted acupressure can awaken your body's pathways, relax muscles, invigorate your steps, and even aid in slimming down. #LegMassage #EssentialOils #BloodCirculation #MetabolismBoost #FatigueRelief #AcupressureTherapy #SlimmingLegs #MuscleRelaxation #ColdLimbs #WarmthTherapy #EnergyBoost #HealthAndWellness #AromatherapyBenefits #HolisticHealing #BeautyTips #SkincareRoutine #Fitness #NaturalRemedies #BodyToning #SelfCarePractices ♬ Lazy Sunday - Official Sound Studio

HYDRATION AND DIET
Fresh fruit and vegetables should always be at the top of your grocery list for optimal circulatory health. Dr Christians says it’s important to include the following foods in your diet: leafy greens, fatty fish, berries and citrus fruits, nuts, garlic and green tea. She adds that the occasional block of dark chocolate is a treat for you and your blood flow.

A balanced diet is completed by sufficient hydration (around eight glasses of water per day). Do the many cups of coffee or tea you down in winter count towards your water intake? Dr Christians says the method of hydration doesn’t significantly impact circulation – just ensure that you are adequately hydrated. “It is, however, always better to consume healthier options such as water, coconut water, herbal teas and fresh fruit or vegetable juices, instead of sugary drinks and caffeine.”

Be mindful of your salt intake as it can cause water retention, which then ups your blood volume – too much and it becomes harder for your heart to pump blood, with a rise in blood pressure lurking.

QUIT SMOKING
Nicotine found in cigarettes f (electronic ones, too) negatively affects the walls of your arteries and causes your blood to thicken. According to the US Centers for Disease Control and Prevention (CDC), chemicals in cigarette smoke cause the cells that line blood vessels to become swollen and inflamed. This narrows the blood vessels, making it more difficult for your blood to flow to the parts of your body that need it most, and leads to many cardiovascular conditions.

Isn’t it too late to fix it? No, says the CDC: “Smoking damages the heart and blood vessels very quickly, but the damage is also repaired quickly. Even long-time smokers see rapid health improvements when they quit.”

SIGNS OF POOR CIRCULATION
– Cold or numb hands and/or feet
– Pins and needles sensation
– Discoloration of skin (paler or with a blue/purple tinge)
– Swelling of feet and ankles
– Muscle cramps or joint pain

REGULAR EXERCISE
The key to feeling good, boosting your circulation and improving your overall health and wellness is staying active. From daily gym sessions or a walk with the family to switching it up by trying different sports, moving for just 30 minutes every day is a lifestyle change you should adopt without delay.

Aerobic exercise (anything that increases your breathing, like walking, running, cycling and swimming) has a host of benefits. To maximise these, exercise for at least half an hour per day for at least five days a week. Yoga is also a great way of getting the blood to move all around your body (try the viparita karani, or legs-up-the-wall pose, if your feet are swollen).

If you spend many hours sitting in front of a screen at work, remember to take regular breaks to stretch or walk around, or consider using a standing desk. Sitting still for too long is not good for your blood flow, nor your muscles and mind.

MANAGE STRESS
Elevated levels of stress or constant feelings of anxiety can lead to blood circulation problems due to the load placed on the cardiovascular system, says Dr Christians. “It can cause an increased heart rate and vasoconstriction (when blood vessels narrow) and trigger inflammation throughout the body, causing clot formation,” she adds. “This added pressure on your heart can, and should, be avoided.

Stress is normal but managing it is vital for good health. Now’s the time to find which ways of relieving stress work for you. Whether it’s working out, listening to music or playing with your children, find healthy stress management tools.

BODY MASSAGES
Improving your blood circulation doesn’t have to be hard work. Book a full-body massage with a trained professional and you’ll quickly feel the benefits. Regular massages aid relaxation and help tired or stiff muscles to recover, but they also boost circulation.

@healthfirstly Do you have poor circulation? #barbaraoneill #bloodcirculation #coldfeet ♬ Aglow (Intro) (Sped Up) - Karamel Kel

“Massages increase blood flow, causing vasodilation (widening of blood vessels), reduced blood pressure and improved lymphatic drainage. Better circulation also helps with tissue healing,” says Dr Christians.

An added extra for your daily bodycare routine is dry brushing: moving a body brush in circular motions all over your body assists in improving blood flow – and exfoliates dead skin cells. Double win.

PERSONAL HEALTH ADVISOR
Get 24/7 medical advice and counselling from a qualified healthcare professional.

By: Shani Tsai
Photos: Gallo/Getty Images