Blood is carried throughout the body by the circulatory system which consists of the blood and blood vessels. They help to carry blood, nutrients, and oxygen throughout the whole body to keep it working optimally. When there is poor blood circulation to a certain part of the body, some symptoms such as numbness and pain will arise. Having poor blood circulation is also an indicator of other health problems such as diabetes, obesity, and heart disease. In this article, we will look at some ways to improve blood circulation in older adults.
What Are Signs of Poor Blood Circulation?
Here are the signs of poor blood circulation to look out for:
- Numbness
- Tingling sensation
- Swollen feet or legs
- Cramps
- Blue discoloration
- Pain
Here are some ways to improve blood circulation.
Consume A Healthy Diet
A good and healthy diet is essential for health. Not only does it promote good weight management, but it can also support the body’s circulatory system. Certain foods are known to promote good blood flow. Examples are:
- Onions
- Garlic
- Beets
- Cayenne pepper
- Ginger
- Tomatoes
- Fatty fish
- Leafy greens
Eating a balanced and nutritious diet is important to ensure the body is nourished enough to work smoothly.
Get Some Exercise
Exercise is a great way to get that blood pumping. Besides being great for healthy weight management, it is also a good way to improve blood flow. This is because when we exercise, our body will need to take in more oxygen. This makes our heart rate faster and increases the circulation of blood throughout the body. Besides aerobic exercises such as walking, running, and swimming, yoga is also excellent to improve blood circulation. Furthermore, it is a low-impact exercise that is suitable for older adults. Yoga involves moving through a series of poses and many poses helps to increase blood flow to parts of the body. For example, the downward dog helps to increase blood flow to the head.
Wear Compression Socks
Compression socks are socks that are designed to provide a tighter compression or squeeze to the legs more than the regular socks. They are made to improve blood circulation in the legs. If there is poor blood circulation, blood will usually retain in the legs instead of flowing back to the heart. This can cause many problems including swelling and even blood clots. Hence, the compression in these socks can help to prevent the pooling of blood in the legs by providing a gentle squeeze and increase in pressure in the leg tissue. As a result, it prevents leakage and aids absorption by capillaries, hence improving blood flow. Older adults can wear compression socks before bed or during journeys such as long flights. They can be worn during exercise too.
Manage Stress Levels
Managing stress is important in maintaining overall health as too much stress can cause problems for the body, including circulatory problems. To manage stress, we should first find out what our stress triggers are. Then, once we have identified and recognized moments when we are stressed, we can work on some stress-relieving techniques such as deep breathing, meditation, exercising, socializing with friends and family, or simply relaxing and getting a nice massage.
To sum up, improving blood circulation can be done by consuming a healthy diet, getting regular exercise, wearing compression socks, and managing stress levels.
