How to Increase Blood Fluidity

A healthy diet and exercise is not the only thing accountable for healthy and long life. Smooth blood circulation in the body is one way to get to live longer than you intended to. And we’re not making this up, it is all revealed and tested in research.

Can you enhance your life by optimizing blood fluidity? The answer is simple, yes you can.

If we observe closely, we will see that nature has a rhythm to it. The planetary system, life cycle, water cycle, down to the intricate systems of the human body, almost everything follows a recurrent pattern. Any disruption in this meticulous routine ends up causing acute and chronic problems. The human body regulates itself to perform optimally through a process called homeostasis. But what if we could push it to its full potential by assisting this regulatory process?

An important aspect of increased vitality through self-intervention is the concept of improved blood fluidity. The needs of every single cell in our body are met through the circulatory system. The primary distribution of oxygen and nutrients in the medium of plasma to the tissues and organs is done by the arteries, veins, and capillaries. A seamless follow of blood through these vessels can lead to enhanced performance and vitality. On the contrary, poor blood flow can result in many inconveniences such as numbness, pain, muscular cramps, low energy levels, digestive problems, and cold hands and feet.

Now, we can improve the fluid dynamics of the vascular system. To make the understanding of these systems easier for you, we will discuss each dynamic by making some simple alterations which are discussed in detail below.

Blood Fluidity and Dietary Intervention

We all know that a vehicle runs better on high-quality fuel. The output of a system is directly dependent on the input it receives. Similarly, our dietary intake plays a crucial role in the maintenance and regulation of various bodily functions. Regular consumption of nutrient-rich foods and abstinence from empty calories and heavily processed commodities can make a huge difference in our daily performance. Our blood fluidity is also hugely impacted by the kind of foods we choose to eat. With better blood circulation comes better health that means we can live longer! To attain better blood circulation, the following dietary changes can be adopted.

Add healthy spices: The use of various spices in daily cooking does not only elevate the taste of food but also lends many health benefits to it. Cayenne pepper is enriched with a phytochemical known as capsaicin which stimulates the release of vasodilators such as nitric oxide and improves the blood flow to the tissues. Turmeric is another pantry essential containing curcumin that can open the blood vessels and enhance blood circulation. In a study, 39 participants took Curcumin supplementation for 12 weeks and observed increased blood flow in the forearm and upper arm. A warming spice, cinnamon, has also shown promising results in various animal studies by exhibiting blood vessel dilation and better blood flow in the coronary artery.
Include root vegetables: Onion, garlic, and ginger are root vegetables that can be easily incorporated into meals for refined taste and aroma. Onion is rich in flavonoid antioxidants that help in widening the arteries and veins for a smooth flow of blood. It displayed postprandial artery dilation in a study involving 23 men who took onion extract daily. Allicin is a sulfur compound found in garlic that has been associated with a desirable blood flow efficiency. Consumption of 1200mg of allicin twice daily for three months has shown a better blood flow in the upper arm artery of 42 heart patients. Ginger, on the other hand, is an effective remedy against high blood pressure as suggested by many research studies.
Consume omega 3 fatty acids: Omega 3 fatty acids are significant for a healthy heart. They prompt the release of nitric oxide, which as mentioned before, is responsible for dilating the blood vessels and boosting blood circulation. Furthermore, omega 3 fatty acids can hinder the clotting of blood by obstructing the platelets from clumping. These effects are linked to an improvement in high blood pressure and a reduced risk of coronary heart disease. Fatty fish (salmon, mackerel), walnuts, flaxseeds, and pumpkin seeds are great sources of omega 3 fatty acids. In a study involving 10 healthy men, fish oil supplementation led to an improvement in the blood flow to legs post-exercise. Nuts also have the added benefits of vitamin E, Alpha lipoic acid, and I-arginine that work to enhance vascular health.
Eat a plant-based diet: The plethora of health rewarding qualities associated with a diet including more plant-based foods has been backed by sufficient scientific research over the years. An overall improvement in the health markers also includes a significant boost in vascular functions. Leafy green vegetables such as spinach, collard greens, and beets are full of nitrates which are converted into the vasodilator, nitric oxide, in our body. This allows the blood to follow more easily through the blood vessels. Tomato extract has been revealed to work like ACE-inhibitors which helps to relax the arteries and veins. Citrus fruits and berries are choke-full of flavonoids and antioxidants that reduce inflammation and positively impact circulation by reducing blood pressure.

Heart-01-c — How to Increase Blood Fluidity 3

Blood Fluidity and Blood donation – a tool for enhanced vitality

The requirement of whole blood from an external source is highly crucial for individuals suffering from sudden blood loss or an impaired ability to produce it. In such cases, blood donation plays an imperative part. But recently, researchers have been speculating about the perceived advantages blood donation can induce for the donor. Donors whose blood volume, hemoglobin, blood pressure, and body weight are high, tend to benefit greatly from the procedure of blood donation. Some of these positive effects are discussed below;

Identification of negative health markers: The first step in the process of blood donation is the overall health assessment of the potential donor. This is done to ensure safe transfusion for the recipient but comes with the added benefit of the donor’s wellness evaluation. Tests are performed to check iron or hemoglobin levels, blood pressure, heart rate, and body temperature. These values can help identify any previously unknown condition such as anemia and hypertension in the person volunteering for blood donation.
Helpful in hemochromatosis: Hereditary hemochromatosis is a disorder that can cause an abundance of iron in an individual’s body by a pronounced absorption from the ingested food. Although iron is essential to the production of red blood cells, an excess of this element can be detrimental to the body. The surplus iron is stored in the organs particularly the heart, liver, and pancreas. This negatively affects the functioning of these organs leading to various life-threatening conditions such as type 2 diabetes, non-alcoholic fatty liver disease, obesity, and atherosclerosis. Regular blood donations can be a safe and effective method to routinely rid the body of excess iron and improve vascular health markers. One whole blood donation (500ml) can deplete the iron by 200-250mg.
Reduction of cardiovascular risks: cardiovascular diseases are one of the leading causes of a low life span. A healthy heart and vascular system are pertinent to overall wellness, but many people tend to suffer from poor markers of vascular agility. Frequent blood donations have been shown to decrease blood viscosity and oxidative stress which directly impacts cardiovascular health and lowers the risk of chronic conditions. Furthermore, the reduction of plasma triglyceride levels associated with apheresis can prove beneficial for people with hypertriglyceridemia which puts them at risk of developing coronary artery disease and pancreatitis. Research done in 2019, comprising 160,000 females who donated blood for 10 years or more, revealed protective effects of frequent blood donation against cardiovascular disease.
Regulates blood pressure: The force exerted by the blood on the walls of the arteries is known as blood pressure. A consistently high blood pressure, also known as hypertension, is a debilitating condition that can put you at a risk for various diseases. Apheresis or blood donation, as mentioned before, lowers the viscosity and volume of blood resulting in a temporary lowering of blood pressure. But the long-term implications of consistent blood withdrawal have also been studied in 292 patients, half of whom had hypertension. In this 2015 study, scientists monitored the blood pressure of individuals who donated blood 1-4 times over a year. It was concluded that a high frequency of apheresis was linked to a remarkable improvement in blood pressure readings.
Decrease the rate of mortality: The overall health profile of blood donors is improved as a result of recurrent transfusions as evidenced by research. In 2007, the data of about 1 million blood donors were analyzed by researchers and it was revealed that their mortality rate was 30 percent less while the risk of cancer dropped by 4 percent. This was further reinforced in a subsequent study done in 2015, that reevaluated the same data after regulating other factors. The rate of mortality was found to reduce by 7.5 percent with each yearly blood donation.

However, it is important to remember that individuals with low iron stores and blood volume should not donate blood as it can pose various risks for their overall health.

Blood Fluidity and Exercise

Not staying healthy can affect your blood flow in the body. The outcome of having poor blow circulation in the body can cause major damage to you and your life, as your body is unable to get the required oxygen or nutrients as your arteries get affected in the process.

This alone can lead to many chronic symptoms, aiming at different parts of your body. Let’s just say that your arteries get narrowed, which also means that you will experience some chest pain when you exhaust yourself and this alone can increase the chances of a heart attack. Similarly, if your leg’s arteries also get affected by this, you will experience pain while walking. It can get worse if not properly treated, which might lead to leg ulcers and in a worst-case scenario, foot amputation.

These are some of the things that need to be addressed beforehand. Why go through the worst when you can avoid it. One way to keep yourself healthy is through implementing physical activities in your routine.

Exercise is one thing that can help anyone, no matter how old or young they are, to get their heart stronger. This increases blood circulation, once it gets the heart pumping hard. That way the blood moves faster and quicker through the arteries and avoid getting stuck. The best way to avoid having any chronic heart disease is to incorporate exercise in your life. This will serve as a bonus point for longevity and vitality in life.

Most of you are probably familiar with the concept that young people who exercise regularly go through some changes in their heart, such as low resting heart rate and an increase in blood pumping by the heart. This kind of change can prevent many cardiovascular diseases when they get older.

Research also shows that people who start training or exercising in their 60s or 70s also experienced better heart functioning and were reported to have decreased in heart attacks. So if you have reached your 60s or 70s and believe that exercise is the last resort you must take, then that is absurd. You can start buying your new trainers and hit the road. If you stopped exercising for some time, you need to restart your routine slowly. Don’t put yourself and your heart under so much stress. Start again with baby steps and let it build up gradually.

It is also recommended that people who already suffer from chest pain, heart attack, and angina should consult their physicians before starting their exercise regime.

Without any further ado, let’s talk about the exercises that can help you build up your health and longevity. Below are a few exercises that can easily be done by any age group and will also help in improving blood circulation.

Walking: The easiest exercise invented in the world, and also the best way to enhance your blood circulation. Walking, or brisk walking requires only your two feet and a place to walk, it can be your garage, your room, the road outside your house, or a park. No equipment, no extravagant expenses are needed for this kind of exercise. Walking can be fit into your routine easily, start with 30 mins walk every 5 days. This exercise will not only make your blood circulation smooth but also blow off the steam from a hectic work routine. Thus, making it good for mental and physical health. Being stress-free and physically fit is one big leap towards quality and long life.
Jogging: Jogging is just an extension of walking but also another good way to keep that heart pumping and get the blood to circulate the body. A study concluded that if a person were to jog 10 minutes every day, they would decrease their chances of heart diseases drastically. Since we already established that walking is free, so is jogging. With no expense, comes only positive benefits, where your heart and health gets the most of it. The best way to up your exercise regime is through alternating between walking and jogging.
Dancing: There are fun ways to keep yourself healthy too. Dancing can be turned into your hobby, it is enjoyable, releases stress, and also keeps your blood circulating the body. You can do to youtube and search for easy-to-do Zumba classes if you are just a beginner because nothing is hard once you make up your mind. Other dancing options can include, salsa, ballroom, or belly dancing.

Exercise should not be a chore but something you must engrave into your routine as a necessity. With regular exercise, you can keep your heart healthy and live a long life. With exercise, you can add up to your regime to boost blood flow in the body. For example, while your coffee brews and it takes 10 to 15 minutes, you can march on the same spot in the kitchen until it is done so. You can add a few knee lifts and shoulder rolls. That way your muscles will get a proper warm-up and when you do proper exercise, your blood circulation will be smoother. Always remember to consult a healthcare professional before you try any new exercise or want to increase the duration of your exercise.

Blood Fluidity and other ways

So far we have established that a good diet, donating blood, and exercise regime can improve your blood fluidity. Although all these are significant to heart and health, other ways can help in improving your blood fluidity, such as making lifestyle changes.

Changing lifestyle habits: If you are a smoker, quit it as quickly as you can. According to studies, smoking can increase the risk of heart failure and stroke. To keep your body and mind healthy, you need to prevent these toxins to enter your body.
Don’t be over or underweight: There is a plethora of evidence, pointing obesity towards certain chronic diseases such as depression and cardiovascular disease. When you have a lot of fat, it puts a strain on your heart that can lead to its dysfunction. The heart would not be able to pump the blood properly and would not circulate it around the body, which can cause many medical issues such as cholesterol and hypertension.
Diabetic people should keep their sugar levels to normal: People who have diabetes are at higher risk of developing heart disease than a normal person. The glucose present in the body gets sticky and clogs up the blood vessels, also known as blood clots. When this happens, there is a strain on the heart to pump the blood, which makes it harder for blood to flow through arteries smoothly. This is why, it is important to keep your sugar levels in check, to avoid the possibility of stroke or heart failure.

Conclusion

Coming back to our main topic, which is self optimizing our bodies to be able to live longer. This is one way to live longer, through blood’s fluidity. Our blood circulation is important for our bodily system to function properly. In case it is blocked or does not reach the desired part, you may go through some serious issues. But other than that, without the possibility of diseases, exercising your heart in a way for it to endure and pump more blood effectively can keep you energetic and lively most of the time. With better endurance, comes vitality and longevity.

FAQs: Improve Your Circulation for Better Health

Why is good blood circulation so important?

Healthy blood circulation delivers oxygen and nutrients to your cells while removing waste products. It’s essential for overall health, affecting everything from energy levels to wound healing.

What are the signs of poor circulation?

Common symptoms can include cold hands and feet, fatigue, numbness, tingling, swelling, and slow-healing wounds. If you’re concerned, it’s always best to consult your doctor.

How can I naturally improve blood circulation and improve circulation?

Healthy lifestyle changes are key! This includes regular exercise, a balanced diet, managing stress, staying hydrated, and quitting smoking (if applicable).

Are there ways to stimulate blood flow quickly?

Yes! Simple actions like elevating your legs, taking a warm bath, or gentle massage can temporarily increase blood flow, especially if you experience occasional poor circulation.

Can improving blood flow help lower blood pressure?

Absolutely! When your blood vessels are relaxed and healthy, blood flows with less resistance, often contributing to lower blood pressure readings.

How can I support blood vessel health?

Focus on a heart-healthy diet rich in fruits, vegetables, and whole grains. Limiting unhealthy fats and getting enough antioxidants can help protect blood vessel walls.

Does exercise help prevent blood clots?

Yes! Regular exercise strengthens your circulatory system, improve blood flow, and reduces the risk of blood clots – a major health concern.

What are varicose veins and how is it related to blood flow?

Varicose veins are those bulging, twisted veins that usually appear in the legs. They occur when valves in the veins weaken, causing blood to pool and restrict blood flow. Improving overall circulation can help manage symptoms.

References

1. Kimura T, Inamizu T, Sekikawa K, Kakehashi M, Onari K. Determinants of the daily rhythm of blood fluidity. J Circadian Rhythms. 2009;7:7.

2. Naghedi-Baghdar H, Nazari S-M, Taghipour A, Nematy M, Shokri S, Mehri M-R, et al. Effect of diet on blood viscosity in healthy humans: a systematic review. Electronic Physician. 2018 Mar;10(3):6563.

3. Juturu V. Capsaicinoids Modulating Cardiometabolic Syndrome Risk Factors: Current Perspectives. J Nutr Metab [Internet]. 2016 [cited 2021 Dec 3];2016. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4893589/

4. Trexler ET, Smith-Ryan AE, Melvin MN, Roelofs EJ, Wingfield HL. The effects of pomegranate extract on blood flow and running time to exhaustion. Appl Physiol Nutr Metab. 2014 Sep;39(9):1038.

5. Pallavi Kawatra RR. Cinnamon: Mystic powers of a minute ingredient. Pharmacognosy Res. 2015 Jun;7(Suppl 1):S1.

6. Mahdavi-Roshan M, Mirmiran P, Arjmand M, Nasrollahzadeh J. Effects of garlic on brachial endothelial function and capacity of plasma to mediate cholesterol efflux in patients with coronary artery disease. Anadolu Kardiyol Derg. 2017 Aug;18(2):116.

7. Azin Mohebi-Nejad BB. Omega-3 Supplements and Cardiovascular Diseases. Tanaffos. 2014;13(1):6.

8. Clifford T, Howatson G, West DJ, Stevenson EJ. The Potential Benefits of Red Beetroot Supplementation in Health and Disease. Nutrients. 2015 Apr;7(4):2801.

9. Prasad S, Aggarwal BB. Turmeric, the Golden Spice. In: Herbal Medicine: Biomolecular and Clinical Aspects 2nd edition. CRC Press/Taylor & Francis; 2011.

10. Jovanovski E, Bosco L, Khan K, Au-Yeung F, Ho H, Zurbau A, et al. Effect of Spinach, a High Dietary Nitrate Source, on Arterial Stiffness and Related Hemodynamic Measures: A Randomized, Controlled Trial in Healthy Adults. Clin Nutr Res. 2015 Jul;4(3):160.

11. Rizza S, Muniyappa R, Iantorno M, Kim JA, Chen H, Pullikotil P, et al. Citrus polyphenol hesperidin stimulates production of nitric oxide in endothelial cells while improving endothelial function and reducing inflammatory markers in patients with metabolic syndrome. J Clin Endocrinol Metab [Internet]. 2011 May [cited 2021 Dec 3];96(5). Available from: https://pubmed.ncbi.nlm.nih.gov/21346065/