Lifestyle
7 Food Scientifically Proven to Improve Blood Circulation in the Lower Body
The blood does more than just keep your alive. It helps to give you energy and keep the organs efficiently functioning. It is where the oxygen is to get to even the extremities. You need to keep the circulation good if you want a healthy lifestyle.
One area of circulation commonly overlooked is in your lower body. It is common to believe that this area is not as important as the middle since there are no organs. While you know some blood is needed, you may not realize just how much until you find yourself struggling with health problems.
It is Not All About the Food
I do want to start by saying that food is not going to be the only way to boost the circulation within your legs. There are other things that you can and need to do to keep an overall healthy body.
You will know that poor circulation is extremely common on planes. Doctors recommend that you get up during flights to walk around the cabin. It is annoying to some passengers, but they are not the ones who live with your health problems afterward.
However, it is not just during flights that you will need to keep your legs moving. One of the best ways to boost circulation is through exercise. You do not just get it to your legs, but to the whole of your body. This does not mean you have to hit the gym every single day of the week. You do not need to sign up to do your first marathon. If running just isn’t your thing, then don’t do it!
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Look for exercises that you enjoy doing; swimming, yoga, or even kickboxing can all be beneficial. If you are just interested in walking, then go for it. It is important to get the blood pumping through something you like. You are more likely to stick to the plan and have a healthier lifestyle overall.
You can also gain circulation benefits in the shower or bath. A louder is one of your best friends. Exfoliating will also help, along with dry brushing. The process of exfoliating and scrubbing helps to stimulate the blood flow to the specific area. You also get rid of dry skin, so your legs will look better than they have done in the past.
However, the diet does play a part. You want a diet that is full of antioxidants and omega 3 fats. They will help to get rid of free radicals and remove the toxins that cause an issue within the body and the blood. You want a diet that is alkaline rich, as the blood is more towards the alkaline level of the scale. Are you ready to start grabbing the best ingredients for your meals?
These are seven foods that have been scientifically proven to improve blood circulation in the lower body.
Start with the Celery
One of the best foods in your diet is celery. It is extremely low in calories; to the point where it takes more calories to digest it than you gain from eating it. It is full of nutrients that you will gain. The most important nutrient for the blood circulation is vitamin K.
We tend to overlook vitamin K. In fact, unless you are pregnant or have been pregnant, you may not have even heard of the vitamin. It is one that is barely mentioned when considering diets because if you follow a healthy diet, there are high chances that you get enough of it!
Vitamin K is needed for good blood flow. It helps to encourage clotting in times of injury, preventing the blood from a continuous flow, so you are left with none! It can also help to keep internal bleeding to a minimum unless you have experienced a life-threatening trauma. You want to keep your vitamin K levels up to help ensure your blood flows but stops when it should!
On top of that, celery is full of electrolytes. These help to keep the kidneys functioning properly. While you need to remain hydrated, your body needs electrolytes to process all the toxins and get them out of your body. The electrolytes are your body’s natural diuretic, so will help to get rid of the toxins in your body. Removing the toxins will help to keep your blood free and improve the circulation.
Celery is easy to eat. You can opt for it raw or cooked; although raw is better as you keep all the nutrients. Add some hummus or cream cheese to the middle of the celery, so it is like a boat, and enjoy as a snack. Alternatively, blend up into a smoothie or make juice with it. You can also add it to stews and soups if you want to mask the taste!
Grab Oats on a Morning
Start your day with a bowl of porridge oats. There is nothing better for you! While you likely hear about oats for your digestive system, they are also excellent for boosting the blood flow to your legs. Gluten-free oats are the best option. The good news is that raw oats will usually be naturally gluten-free.
Oats are packed with antioxidants. They will get into the system and cleanse out the free radicals. You will reduce the amount of oxidative
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stress that occurs in the body, helping to reduce the signs of aging and improve the blood flow throughout the body. Oats are also useful for removing cholesterol from the body.
It is the effect on the cholesterol that’s the most beneficial for the blood flow to the lower body. When the cholesterol levels are low, the arteries remain smooth. They do not cause friction in the blood, making clots and clogs more likely.
On top of that, oats offer an anti-inflammatory benefit. We have already mentioned as inflammation can cause a problem for the blood flow. The inflammation restricts the arteries, preventing the blood from getting where it needs to. While the vitamin K from the celery can help improve the blood flow, the arteries need to remain wide enough! Reducing inflammation ensures that, so your lower body does not suffer from pins and needles, fatigue, and coldness.
Many people will use water or milk to make porridge on a morning, but that is not the only way you have to use them. Try out some overnight oats. You add a layer of oats, fruits of your choice, and then some plain Greek yogurt into a bowl or mason jar and leave them overnight. Don’t stir until the next morning, so the fruit and yogurt have a chance to seep into the oats and mix better.
Add a Variety of Citrus Fruits to Your Diet
Citrus fruits are excellent options for all types of health problems. When it comes to poor blood flow in the legs, you will want them for their natural but low sugars, as well as their anti-inflammatory properties.
We have already considered the inflammation issues and blood flow, but what about the low sugars? Well, high blood sugar will cause an insulin response. This can also lead to inflammation of the body. While you may have food that works as an anti-inflammatory, you need food that isn’t going to react against it. The natural sweetness will also help to curb your sweet cravings throughout the day.
Then there’s the alkaline benefit. The blood is naturally slightly alkaline. It needs to be like this for good blood flow throughout the body, including in the lower section. An alkaline balance will help to keep some health problems at bay while helping to gain all the benefits from the nutrients your body absorbs through other foods.
Moreover, you get the vitamin C content. There’s no denying that vitamin C is good for you. It is a natural cleanser, helping to remove the toxins that cause problems for your blood flow.
You can get a range of citric fruits to help improve your blood flow. Opt for oranges as snacks or start your day with half a grapefruit. You can also opt for some lemons to make your natural lemon juice or create smoothies with a range of citrus fruits. Healthy dressings are other options! Lemon water is one of the most beneficial ways to start the day before you think about eating anything.
Don’t Forget About the Whole Grains
Your blood circulation will need fiber. The fiber helps to keep your heart health, which will help to make sure the blood passes throughout the body. Fibre will also help to keep your cholesterol low, which will help to gain better circulation in all extremities, including your toes!
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Soluble fiber will turn into a gel when absorbed by water. It helps to soften the stools and slow down the digestive system, supporting it at the same time. Your body can gain all the nutrients you gain from the food you eat.
The lower cholesterol levels will not just help the blood circulation in your lower body. It will also help to improve your artery and heart health to avoid cardiovascular disease.
You can gain whole grains from all types of foods in the grocery store. Bread and cereals are often considered, but look out for lentils, peas, and other similar foods. They are not quite grains, but they offer some similar benefits without some of the downsides of bread and cereals.
Whenever you choose bread, cereals, and other grains, you will want to check the amount of grain in them. Make sure they say 100% whole grain for best results. Others can cause some issues to other parts of your health.
Add More Fish to Your Diet
Most people do not get enough fish in their diet. We spend much time focusing on chicken, pork, and red meat but then forget all about the fish. However, the latter is full of the necessary omega three fatty acids that will help to improve circulation throughout the body.
Omega 3 will help to reduce the amount of inflammation within your body. This helps to decrease the number of blood clots that form and will help to reduce the cholesterol. The fatty acids will also help to reduce the amount of plaque building up in the arteries, which leads to high blood pressure and poor circulation.
Blood clots in the leg are common, especially if you fly a lot. These blood clots can be fatal, so you want to reduce the risk of them as much as possible.
You only need two portions of fish or seafood a week for the healthy results. Opt for oily fish like tuna, mackerel, and salmon for the best results.
Use Garlic to Season More
When seasoning your meals, look to see if garlic can be added. It is one of the most beneficial ingredients in your diet and something that you can use on a daily (and more) basis. It does not just help blood circulation but also aids in reducing cold symptoms and boosts the immune system.
When it comes to the blood circulation, the benefits come from the lowering of cholesterol. Studies have shown that garlic is as good as drugs called statins for reducing the cholesterol. While they are not as potent, they do not have the side effects that drugs do, which makes them just as good (if not better.
Garlic can also help to relax the legs’ blood vessels. This will help to reduce clotting risks, which means you are not putting your health at risk.
Look out for more dishes that contain garlic. You can also make garlic tea, which is highly beneficial if you are ill and want an herbal remedy to help.
Stock Up on Your Dark Leafy Greens
Whether you want kale, spinach, or even collards, you need to stock up on your dark leafy greens. While citric fruits are good for alkalizing the body, the dark leafy greens are better. They also contain plenty of other vitamins and minerals, including vitamins C and K. Together, all the nutrients will cleanse the blood and help it to flow better throughout the legs.
Of course, there’s the fiber content too. There’s no denying that the leafy greens will help to keep your digestive system working to keep the cholesterol levels down. They will also help to reduce the inflammation in your body.
A major benefit of dark leafy greens is the way you can get them into your body. They can be eaten both cooked and raw. While raw is better, you do not lose too many nutrients eating them cooked.They are great in omelets, stews, and more. You can opt for them in wraps to replace lettuce or eat them in a salad. Another option is to blend them down and enjoy a healthy green smoothie every morning.
It is Time to Boost Your Blood Circulation
Improving the blood flow to your legs is essential. Blood clots are extremely dangerous, and they can go undiagnosed for some time. Make sure you stock up on the foods listed above. They have all be scientifically proven to help improve the blood flow for various reasons. You can enjoy them all together or separately, the choice is up to you.
The benefits you gain aren’t just for your blood circulation. They help your whole health.
