Ways to improve blood circulation in the legs
Good blood circulation in your legs will help your leg tissues get nutrients and eliminate waste. And is essential for leg health and long-term strength You can improve blood flow in your legs by starting a simple habit. Eating herbs and other supplements And changing your diet Read on to learn how to immediately start to improve blood flow in your legs.
Starting healthy habits in the legs
1. Do not sit or stand too long. You should walk back and forth during the day to allow blood to flow through your legs. Sitting or standing for long periods of time will cause blood to accumulate together instead of circulating. And harmful to your health from time to time If you find yourself in the same position for an hour or more Then move back and forth for 2-3 minutes before returning to the same position again
- If you work in an office and have to sit and work To get up and rest every time One and a half hours or so Even if you just walk to the bathroom and return to the table But you will be able to move your legs, which will help the blood flow
- You can also look for a standing desk. Which will allow you to stand instead of sitting while you work
2. Arrange your body posture to help with blood circulation. Do you often cross the mall? Postures are common and will interrupt the flow of blood to your legs. Makes the blood more difficult to tissues, negatively affecting leg health Create a habit of sitting with a good posture to improve blood circulation.
- Sit with your legs slightly apart and place your feet on the floor. Don't forget to get up periodically. In order not to be in this position for too long
- You may also raise your legs a little to help with blood flow. Place your feet on the footrest 6-12 inches (15-30.5 centimeters) above the floor.
3. Begin regular exercise. If you can add exercise to your schedule Your blood flow will definitely benefit. Any exercise Anyone who uses legs will help with the blood flow. Try walking, exercising, running, cycling, swimming, hiking and other exercises. That you move your feet
- Exercise every day for the most benefit. Even walking for half an hour will help improve your leg health.
- If you are looking for a low-impact workout Try yoga. [1] Many yoga postures use the legs and stimulate the circulatory system.
4. Wear comfortable shoes. Wearing high heels Shoes with pointed head Or other tight shoes may interfere with blood flow from the legs to the heart. When you focus on improving blood circulation in your legs You should wear flats that are comfortable to wear and have a lot of cushioning.
- Wear tennis shoes or loafers that have space for your feet to move.
- Choose round toe shoes or oval shoes instead of pointed shoes. Choose a pair of iron shoes instead of high heels if you want to increase height.
5. Wear compression stockings (which are similar to stockings) And it is especially designed to stabilize leg tissues and allow blood to flow more easily You can buy them at the drugstore or go to the doctor to order stockings that fit your legs and personal needs.
6. Stop using tobacco products. Smoking can lead to peripheral arterial disease. Which is a condition in which the arteries in the legs are stiff and the blood is no longer able to circulate If you have poor blood flow then Stop smoking and other tobacco products That is an important way to recover leg health.
Eating herbs and supplements increases blood circulation in the legs.
1. Try drinking Birch Bark Tea. This herb is said to stimulate the circulatory system. You may eat it as a supplement. But can also drink like tea Especially if brewed with a little ginger, it's good Try drinking a cup a day as a daily routine. [3]
2. Eat ginkgo supplements. Ginkgo has been used for medical purposes for a long time. And there is evidence that it can help expand the blood vessels and increase blood flow. [4]
- Recommend to take ginkgo leaf extract in an amount of 120-240 milligrams per day. Divided by two or three times [5]
3. Drink Cayenne Pepper Tea. This spicy chili is said to help expand blood vessels and improve blood circulation. You can sprinkle it on your food or brew it with tea with honey. Consuming cayenne pepper every day may improve your blood flow over time.
4. Eat fish oil supplements. Fish oil contains omega-3 fatty acids which are important for studying blood lipid levels. Having a high level of "good" cholesterol can help improve blood flow. [6]
- Fish oil supplements are in capsules and are usually made from mackerel, tuna, cod liver, salmon or herring.
Maintaining a healthy weight
An important part of keeping your legs and feet healthy and improving your circulatory system is Maintaining a healthy body weight Being overweight causes stress on your circulatory system. Eat a balanced diet and consult a doctor to get the right weight for your body.
- Eat more fruits and vegetables, whole grains. And lean meat
- Make sure you get the right amount of fiber from legumes. Dried fruits, oats and other fiber-rich foods
Get medical treatment
Talk to a doctor about treatment for poor blood circulation. If changes in lifestyle and healthy habits seem to be ineffective You may have a health problem that is more serious than that. Which is called peripheral arterial disease Talk to your doctor about whether this may be your case. And what treatment options do you have? [7]
- Peripheral arterial disease occurs when plaque builds up in the arteries and prevents blood from flowing from the feet and legs to the heart. This will lead to leg pain and other symptoms of poor blood circulation. [8]
- Peripheral artery disease Generally, it can be treated with medication to reduce leg pain. Lower blood pressure And reduce cholesterol
- Sometimes peripheral arterial disease Also can be treated with heart surgery as well
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