Having healthy blood circulation is essential for good health. Blood carry oxygen and nutrient to all the cells in your body and it also help to remove waste product. If you have low blood volume, you may experience symptom such as- fatigue, lightheadedness, and shortness of breath. There are numerous thing, you can do to increase blood flow in your body, including:
1. Exercise regularly
Exercise is one of the best way to improve blood circulation by naturally. When you exercise- your heart rate and blood pressure increase, which help to pump blood more efficiently throughout your body. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
2. Eat a healthy diet
Healthy diet, that include plenty of fruit, vegetable, and whole grain can help to increase blood volume. These food, high in iron, which is an important component of blood. You should also avoid processed food, sugary drink, fast-food and excessive amounts of caffeine & alcohol.
3. Drink plenty of fluids
Water is the best fluid to drink for increasing blood volume. Aim to drink eight glasse water per day, or more if you are sweating a lot or exercising. You can also drink other fluid, such as milk, juice, and soup.
4. Maintain a healthy weight
Being overweight or obese can put strain on your heart and blood vessel, which can make it difficult for blood to circulate properly. Aim to maintain a healthy weight by eating healthy diet and exercising regularly.
5. Get enough sleep
When you don't get enough sleep, your body produce more stress hormone cortisol. Cortisol can constrict blood vessel, making it difficult for blood to circulate properly. Aim for 7-8 hours of sleep per night.
6. Manage stress
Stress can also have negative impact on blood circulation. When you are stressed- your heart rate and blood pressure increase, which can put a strain on your heart and blood vessel. Find healthy ways to manage stress, such as yoga, meditation, or spending time in nature.
7. Avoid smoking and excessive alcohol consumption
Smoking and excessive alcohol consumption can damage blood vessel, making it difficult for blood to circulate properly. If you smoke, quitting is the best thing you can do for your health. If you drink alcohol, do so in moderation.
8. Avoid blood loss
Blood loss can lead to low blood volume. If you have a wound that is bleeding heavily- seek medical attention immediately. You should also take step to prevent excessive bleeding during menstruation or childbirth( This step is only for women).
9. Eat foods that are high in vitamin C
Vitamin C is important for the production of collagen, which is a protein that help to build blood vessel. Food that are high in vitamin C include citrus fruit( lemon , orange), strawberries, broccoli, and bell peppers. Also use this supplement -- Vitamin C
10. Eat foods that are high in folate
Folate is another important nutrient for blood production. Food that are high in folate include leafy green vegetable, bean, and lentil. Buy Here ( After Research) -- Affiliate Link
11. Eat foods that are high in potassium
Potassium help to regulate blood pressure, which can help to improve blood flow. Food that are high in potassium include banana, potato, and sweet potato ( Not recommed for diabetes patient).
12. Take a hot bath or shower
A hot bath or shower can help to relax your muscle and improve blood circulation. Soaking in hot tub for 20 minute a few times a week can be beneficial.
13. Get regular massages
Massages can help to improve blood circulation by loosening muscle and stimulating blood flow. Getting a massage once a week can be beneficial.
14. Use essential oils
Some essential oil, such as peppermint and lavender, have been shown to improve blood flow. You can add few drop of essential oil to warm bath or diffuse it in the air. Buy Here -- Affiliate Link
15. Take iron supplements
If you are iron deficient, you may need to take iron supplement to increase blood volume. Talk to your doctor about whether iron supplement are right for you.
16. Take herbal supplements
Some herbal supplement such as- ginkgo biloba and garlic, have been shown to improve blood flow. However, it is important to talk to your doctor before taking any herbal supplements.
17. Get regular medical checkup
If you have any concern about your blood volume, talk to your doctor. They can perform test to check your blood volume and iron level and they can recommend treatment if necessary.
Tags:
Body Care