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7 strategies for improving blood count and circulation

7 strategies for improving blood count and circulation

Aging causes some changes in the body that can, at times, come with unpleasant outcomes, such as menopause and the hot flashes that accompany it. Another common and frustrating age-related issue is changes in blood count and circulation. These changes could cause people to develop further problems like anemia, poor wound-healing ability, and blood clots. However, one can maintain and improve blood circulation and count by making certain lifestyle changes.

Here is what one can do:

  • Hydrate well
    With aging, the body tends to be a little less capable of holding on to the water it is supplied with. This can be a bigger issue for those who already have a low water intake. Any compromise in the retention of water can result in dehydration, which in turn affects blood count and circulation. So stocking up on water and hydrating fluids is a great way of keeping one’s blood count and circulation in check.
  • Eat balanced meals
    Eating balanced and wholesome meals ensures that the body gets all the required nutrients to function well. Plus, sticking to eating nutritious meals also means that one is not overfeeding the body with excess unhealthy fats, carbohydrates, and sodium. Including plenty of vegetables, fruits, and whole grains can help keep the blood count in check. Eating lean sources of protein like fatty fish, chicken, and other seafood options is an excellent way to keep fit and healthy.
  • Exercise regularly
    Moving one’s body and working out every day keeps the blood pumping through the body. It can also help with improved circulation, keeping all the organs and systems running smoothly. Getting about 30 minutes of moderate-intensity exercise in a day can greatly benefit one’s health. One must aim to exercise at least three to four times a week.
  • Manage stress levels
    Chronic stress is one of the silent causes of multiple health concerns. A negative impact on blood circulation and the count of blood components are just among the few common side effects of chronic stress. Doing activities that manage stress can help keep the blood count in check. Meditating, doing yoga, and practicing breathing techniques can help one as they age and start experiencing the health concerns that arise over time.
  • Sleep well
    Another thing that can act as a contributing factor to various health conditions is the lack of proper sleep. Poor quality or smaller sleep hours can cause more trouble than just disrupting the blood count or blood circulation as one ages. To keep the body functioning at its finest, it is crucial that one gets at least seven to eight hours of quality sleep every night.
  • Manage chronic conditions
    Some health conditions can also be a cause for concern when it comes to low blood count or poor blood circulation. This includes conditions like heart problems, high blood pressure, high cholesterol, and diabetes. If any of those conditions exist, it is important to work with one’s healthcare provider to make sure no complications arise from these underlying health problems.
  • Stay active
    Staying active beyond one’s half an hour of exercise is important to keep the blood flowing normally and maintain a healthy blood count. Taking breaks from constantly standing or sitting for prolonged periods is crucial to maintain a healthy mind and body. If moving around is not an option, try a few stretching exercises.
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Coping with urges that can trigger a relapse post treatment

Addictions when left untreated can turn into crippling conditions. One can be addicted to smoking, binge drinking, or even shopping. Once addicted, one willfully submits to urges, despite having satisfied them before. However, addictions can be managed and to a great extent treated to full recovery. But, the post-recovery phase is crucial where both the mind and body are put to test and can trigger a relapse. Continue reading to know more about the most common triggers for addictions and how to deal with them.Stress Stress is commonly the root cause of many problems and addictions, both physical and psychological. One can become an addict as a way to manage the stress that may stem from strained relationships or priorities. The best way to avoid a relapse during recovery is to make lifestyle changes that don’t trigger a return to addictions amidst a stressful situation. One can practice mindfulness, engage in relaxation techniques, manage one’s time to avoid stressful situations, and imbibe healthy eating habits and exercise in their daily routine. EmotionsThere is an umpteen number of triggers that invoke a positive or negative emotional response. However, the stress associated with dealing with emotions daily can trigger urges without one even realizing. Often, one turns to a glass of alcohol or relies on prescription medications to put the mind at ease. It is not a permanent solution and prolonged use of these substances can cause more harm in the long run. One must learn and explore productive ways of controlling emotions better to avoid a relapse during recovery. For example, writing and maintaining a journal that contains one’s feelings and thoughts can act as a healthy outlet. Similarly, there are other healthy ways to channel one’s energy and manage emotional responses.Positive conditioningPeople who have addictions such as smoking or drinking may often find themselves in situations where a lit cigarette or a glass of wine can trigger a relapse. This is understandable considering these substances were the primary source of comfort and relaxation. However, with positive reinforcement and reconditioning one can train the mind and curb such urges. Relaxation doesn’t always mean techniques like yoga or meditation, it can also be pursuing your hobby. Counseling for group gatheringsBirthdays, parties, New Year’s events, and any celebration in general call for alcohol consumption and smoking. At times, these could be the very addictions one is recovering from, and in a social gathering, such temptations can be strong. However, a recovering addict should refrain from indulging in any of these as even a taste can turn into a relapse. For instance, a recovering alcoholic must avoid having a single drink as that could put him/her on a slippery slope to relapse. Here, one-on-one counseling can help prepare the mind to resist the urge. It is never healthy for a recovering addict to simply avoid socializing fearing a relapse.

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7 tips for a good night’s sleep with overactive bladder

Overactive bladder, or OAB, is characterized by an uncontrollable urge to urinate more often than usual, even at night. It can play havoc with one's sleep cycle, as patients wake up from their beds and rush to the bathroom multiple times. Determining the condition's underlying cause helps doctors suggest a suitable treatment course to manage the issue. Besides following the recommended treatment, a few tips can help patients with an overactive bladder sleep better. Avoid drinking too many fluids at night Although fluids are necessary to avoid dehydration, excessive fluid intake at night can aggravate overactive bladder symptoms and disturb one's sleep. Hence, patients must avoid having too many fluids after sunset and restrict water intake to a few sips after dinner. Limit caffeine intake Caffeinated beverages like tea and coffee have a diuretic effect, meaning they tend to increase one's frequency of urination. Since the situation can worsen among individuals with this condition, they should limit their caffeine intake during the day and avoid it entirely in the evening for proper sleep. Avoid certain foods and beverages Certain foods and beverages like sweeteners, tomato-based products, carbonated beverages, and spicy foods can trigger or aggravate overactive bladder symptoms and affect sleep. Hence, they should be strictly limited or avoided. Consider biofeedback as an intervention Biofeedback is a unique therapy that uses auditory and visual cues to fine-tune various processes in the body. A study has shown that biofeedback had a positive effect on women with an overactive bladder, improving their sleep quality and reducing their urination frequency at night. One may look for a reputed biofeedback therapist and try this intervention to manage the condition. Try Kegel exercises Kegel exercises strengthen the pelvic-floor muscles, helping with bladder control. They involve relaxing and tightening the pelvic muscles, like when controlling urination. If performed correctly, one may feel these muscles become stronger. Individuals may practice Kegel exercises about thrice a day for the best results. However, it is best to consult a doctor before beginning. Avoid a sedentary lifestyle A sedentary life can contribute to health problems over time, increasing one's risk of developing an overactive bladder or worsening the existing symptoms. So, it is advisable to stay active throughout the day, engaging in activities like brisk walking, jogging, stretching, and cycling to keep one's fitness levels in check and ensure sound sleep at night. Double-void at night It is advisable to double-void or pass urine twice before bedtime to avoid urinary incontinence or visiting the washroom multiple times at night. One may visit the washroom first and then perform other nighttime activities like brushing the teeth and following a night skincare routine. The person should urinate again before calling it a day.

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