Poor blood circulation: A predominantly female problem.
Poor blood circulation is a common problem, especially among women, both young and middle-aged.
It is a pathological condition caused by venous insufficiency, which is characterized by difficulty returning blood from the perimeter of the body to the heart.
In particular, the problem of circulation is caused by the inability of the veins to counteract the force of gravity, which opposes the rise of blood from bottom to top.
The congestion of blood in the extremities contributes to a feeling of tension, heaviness and swelling in the lower limbs, often accompanied by itching and pain to touch in the leg region.
Genetic factors and poor lifestyle habits: How to protect yourself
The likelihood of suffering from blood circulation problems depends in part on genetic factors. However, there is a high percentage that indicates that these problems can be triggered and/or exacerbated by an unhealthy lifestyle, such as:
Inappropriate dietary habits;
lack of physical activity;
Inadequate concern for adequate nutritional supplementation.
All of these can cause circulation problems.
The feeling of heaviness in the legs caused by venous insufficiency can therefore be combated by paying attention to small everyday habits and using natural methods.
Natural dietary supplements to improve blood circulation in the legs
Optimal blood circulation transports oxygen and nutrients to the body's cells via the arteries.
On the other hand, a compromised circulatory system can cause varicose veins, heaviness, swelling, tingling and edema in the lower extremities.
In addition to a healthy diet and daily physical activity, such as specific exercises to improve blood circulation in the legs, there are vitamins, minerals and supplements that can help improve blood circulation and combat feelings of heaviness and pain.
Below are some of the most effective.
Blackcurrant
Thanks to its high content of polyphenols and anthocyanins, blackcurrant is an excellent remedy for improving microcirculatory problems.
Due to their strong antioxidant effect, the anthocyanins contained in black currants protect the capillary walls from damage caused by free radicals and protect collagen and the elasticity of the tissue from degradation.
Blackcurrant helps to strengthen the walls of blood vessels and improve contractile function and the robustness and elasticity of capillaries and veins.
To increase the effectiveness of this remedy, blackcurrant can also be combined with Moringa, which serves as a functional ingredient and supports the functioning of the food supplement thanks to its content of flavonoids and antioxidants.
In the form of dry extract, blackcurrant is particularly effective in protecting the blood vessels of the legs, especially in the warmer months when it is an excellent option to reduce swelling due to poor circulation.
Red vine
Red vine is a natural remedy that contains flavonoids, which are powerful antioxidants that can improve circulation and oxygenation of blood vessel walls and reduce capillary permeability and fragility.
The effectiveness of red vine has been confirmed by clinical studies that have confirmed its ability to combat capillary weakness and swollen legs.
This remedy actually has a drainage-promoting and decongesting effect on the lymphatic and venous vessels.
Centella
Centella is a plant that grows in tropical and subtropical regions.
Its phlebotonic action helps treat varicose veins, delicate capillaries and cellulite by increasing venous tone and protecting blood vessel walls.
Many studies have shown how Centella is able to relieve pain and swelling in the legs by promoting lymphatic drainage.
In addition, this plant is able to stimulate collagen synthesis, thereby improving the tone and elasticity of blood vessels and promoting skin tightness.
buckeye
Horse chestnut bark extract reduces problems with blood vessels and microcirculation, such as swollen legs and capillary fragility.
Its beneficial effects are mainly due to its antiaggregating properties, which support the physiological fluidity of the bloodstream, making it a valuable ally in the treatment of venous insufficiency.
Diosmin
Diosmin is a flavonoid most commonly found in citrus fruits.
Their tonic and antioxidant properties, which protect the body from inflammation and unstable molecules called free radicals, make them an effective tool for restoring normal blood flow in people with venous insufficiency.
Diosmin is a vasoconstrictor that reduces the permeability and fragility of capillaries, increases lymphatic drainage and combats conditions such as edema, varicose veins, tingling and pain in the legs.
Troxerutin
Troxerutin is a flavonoid, also known as vitamin P4, which is mainly found in green tea, coffee and some grains.
This substance significantly improves the resistance of capillaries and reduces swelling. In addition, it is a vascular protective agent that can be used to improve vascular strength.
Hesperidin
Hesperidin is a plant substance found particularly in some fruits (mainly citrus fruits) and certain vegetables.
This remedy has valuable antioxidant properties and, in combination with other bioflavonoids such as diosmin, can be an effective tool to support and protect blood vessels thanks to its anti-inflammatory and anti-edema effects.
Advice on improving blood circulation in the legs
Aside from using appropriate supplements like those just listed, there are some measures and good habits to improve blood circulation in the legs.
Exercise and eat healthy
Physical activity is a panacea for good blood circulation.
When exercise is practiced regularly, blood circulation to the extremities, especially the legs, improves significantly, as does venous return.
Aerobic activities, in particular, are best for improving blood circulation and preventing the appearance of varicose veins.
In addition to daily exercise, it is important to pay attention to your diet.
Favor low glycemic index foods that are rich in fiber, as well as fruits and vegetables that contain polyphenols, natural antioxidants that promote blood circulation and blood thinning and lower blood pressure.
Stop smoking
Cigarette smoke contains nicotine, carbon monoxide and tar, all substances that damage the walls of the arteries and disrupt normal blood circulation.
It goes without saying that quitting smoking is an excellent measure not only for overall health, but also for leg health.
Elevate your legs and wear compression stockings
Elevating the legs for at least 20 minutes a day by leaning them against the wall improves venous return and prevents the accumulation of fluids in the lower extremities.
In addition to this practice, it is a good habit to wear graduated compression stockings, which apply varying degrees of compression to the leg to promote blood return from the ends of the limbs to the heart and improve oxygenation to the muscles.
Watch your blood pressure
Problems related to blood pressure (hypotension and hypertension) can also be the cause of circulatory problems.
Therefore, it is important to keep an eye on blood pressure and consult your doctor if any deviations are noticed.
Consult a vascular surgeon
In some cases, nutritional supplements and good habits are not enough, so it is important to act surgically when necessary.
The vascular surgeon can act:
From a diagnostic point of view, by carrying out specific examinations (angiography, blood tests, magnetic resonance imaging, etc.) to understand the causes of poor blood circulation.
From an interventional point of view, dealing with the surgical treatment of patients suffering from vascular diseases and requiring medical interventions.
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