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Eat these 10 healthy foods to improve blood circulation

Eat these 10 healthy foods to improve blood circulation

A well-balanced nutritional plan is necessary for the body’s ability to maintain organ performance. Blood flow is essential for delivering nutrients and oxygen to organs. Various factors, including stress, diabetes, and peripheral artery disease, can lead to poor blood circulation. This condition can cause digestive issues, cramping, and numbness. However, certain foods can help maintain good blood flow and keep illness at bay. Look at a few foods known for enhancing blood circulation.

Best foods for increasing blood circulation

Banana
This fruit is high in potassium, which improves blood flow by lowering blood pressure. Excess sodium consumption can lead to high blood pressure, but potassium helps the kidneys eliminate excess sodium from the body through urine. It also aids in blood vessel relaxation and blood flow.

Beetroot
Beetroot is an excellent source of nitrate. This compound is advantageous to the body because it converts to nitric oxide, which eases blood vessel strain and enhances blood flow to tissues and organs. Beetroot juice can also help lower systolic blood pressure.

Pomegranate
Pomegranates contain a high concentration of nitrates, antioxidants, and nutrients. It increases blood circulation, dilates blood vessels, reduces blood pressure, and allows more oxygen and nutrients to reach muscles and other tissues. Increased blood flow can help with energy and performance in active people.

Citrus fruits
Citrus fruits like lemons, oranges, and grapefruit are rich in flavonoids and can reduce inflammation in the body, lowering blood pressure, easing artery stiffness, and enhancing blood flow. Watermelon contains lycopene – a natural antioxidant linked to improved circulation, which can help increase blood flow.

Walnuts
Walnuts are high in alpha-linolenic acid, an omega-3 fatty acid that may help with blood flow. Regular walnut intake for eight weeks improves blood vessel health, keeps vessels supple, and lowers blood pressure.

Grapes
Grapes help to keep arteries healthy and increase blood flow. Grapes contain antioxidants that cause blood vessels to relax and function better. Furthermore, grapes lower the levels of inflammatory and other blood-borne molecules that can cause blood to thicken and clot, obstructing blood flow.

Turmeric
Turmeric has anti-inflammatory properties and contains curcumin, a chemical compound. Curcumin is believed to facilitate nitric oxide production more quickly, aiding in blood vessel dilation. As a result, blood can flow more freely and reach muscles and other tissues.

Spinach
Spinach contains a high amount of nitrate, which aids in blood circulation. These substances aid in dilating the blood vessels, allowing more blood to flow through. Spinach also helps to lower blood pressure and keep the arteries more flexible.

Berries
Berries are high in antioxidants and include anthocyanin, which helps prevent artery damage and stiffening by protecting artery walls. Additionally, anthocyanin promotes the release of nitric oxide, which lowers blood pressure.

Tomatoes
Tomatoes contain lycopene, which safeguards the body against cardiovascular disease. They are high in vitamin K, which helps with blood circulation and blood clotting.

When combined with a balanced meal, the prescription medication Hemlibra can help Hemophilia A patients stop or reduce the frequency of bleeding episodes. Hemophilia A is an inherited bleeding disorder wherein the blood doesn’t clot normally due to the lack of clotting factors.

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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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Foods to avoid when managing ulcerative colitis

Ulcerative Colitis (UC) is a type of inflammatory bowel disease (IBD) that affects the colon and the rectum. Some common symptoms include sores in the colon, abdominal pain, blood or pus in the stool, diarrhea, nausea, rectal bleeding, and fatigue. The condition could result from various factors such as dysregulated immune responses, genetic predisposition, microbial dysbiosis, epithelial barrier defects, and environmental factors. Common foods that can trigger UC flares are: Foods rich in insoluble fibers People with UC generally find it difficult to digest foods that contain a lot of insoluble fibers. This includes whole grains like wheat, brown rice, quinoa, oats, barley, and millets, and nuts and seeds like walnuts, hazelnuts, cashews, almonds, peanuts, pistachios, flaxseeds, pine nuts, sunflower seeds, and pumpkin seeds. Other foods rich in fiber are legumes such as beans, lentils, and peas. During a flare-up, raw fruits and vegetables may also worsen symptoms among people with UC. Dairy products Lactose intolerance is a common problem among people with UC. Lactose is a sugar found in most dairy products, such as milk, butter, yogurt, cheese, and ice cream, among others. Sugar Sugary foods such as candies and sweetened beverages also worsen UC symptoms. Consuming too much sugar regularly can make one more susceptible to flares, even during periods of remission. Foods labeled “sugar-free” typically contain artificial sweeteners such as mannitol and sorbitol, which are non-absorbable and may also trigger symptoms of UC. High-fat food Eating low-fat food can reduce one’s risk of developing UC. Common foods to avoid include butter, coconut, and other processed oils, along with margarine, cream, and fried foods. Spicy foods According to the Crohn’s and Colitis Foundation, spicy foods can trigger UC flares; however, research in this field is limited. Certain studies have found that capsaicin (an active ingredient in chilies) may help reduce intestinal inflammation and IBD symptoms in some people. Gluten Another common trigger for many people with UC is gluten-based food. Gluten is a protein found in wheat, rye, and barley. Apart from being present in grains, cereals, and baked products, it is often added to processed products like sauces, condiments, soups, and proteins. During a flare-up, it is important to focus on the foods one can eat instead of the ones to avoid. Some popular food choices during flares include low-fiber fruits, refined white carbohydrates, lean proteins, well-cooked peeled vegetables, and skinless and seedless fruits. As every person with UC has different triggers, working with a medical professional to develop a customized treatment and fool plan is crucial. In moderate to severe cases that do not respond well to other treatment plans like biologics, doctors may prescribe Stelara (ustekinumab) or Xeljanz (tofacitinib) to manage symptoms. Stelara, a UC-approved treatment, is the first to reduce inflammation on and below the surface of the intestine. Xeljanz is a fast-acting treatment that has enabled disease remission within 8 weeks and offers long-lasting remission for patients.

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