Good physical health is often associated with a harmonious balance within the body's various systems, and good circulation is one of the fundamental factors contributing to this equilibrium. Having good circulation can have numerous benefits for our health. For instance, it can help deliver oxygen and nutrients to our organs and tissues more efficiently, which can improve their overall function and reduce the risk of diseases such as cardiovascular problems, diabetes, and even dementia. Additionally, good circulation can also help us maintain a healthy weight, boost our immune system, and promote better sleep quality.
Have you ever considered your circulation's silent role in your overall health? While it might not be at the top of your wellness agenda, the truth is that neglecting your circulation could be a concealed reason behind concerns like weight gain, lacklustre skin, and brittle hair and nails. Perhaps it's time to make circulation a priority in your wellness routine. Proper blood circulation is like providing your body with the best possible support system as it strives to help you feel and look your best.
Beyond the commonly recommended practices of maintaining a balanced diet and engaging in regular physical activity, you can adopt several other strategies to support and supercharge your blood circulation.
Body Rolling
An effective method for improving circulation is Self-myofascial release, which involves using tools like foam rollers to apply gentle pressure to targeted muscle areas. By releasing the pressure, fresh blood filled with oxygen and nutrients flows in, providing nourishment to the muscles and aiding in their recovery. Skincare rollers are another helpful tool, some of which can be used cold to constrict blood vessels and enhance blood circulation.
Legs Up the Wall (Viparita Karani)
Viparita Karani translates to "inverted in action." This simple yoga pose is especially beneficial after prolonged periods of standing or during moments of sluggishness and fatigue. By positioning the body with the legs elevated against a wall, this pose encourages a redirection of blood flow towards the upper body. The gentle inversion utilises gravity to aid the circulation of blood from the lower extremities back towards the heart. As a result, stagnant blood can be mobilised, and fresh oxygenated blood can flow more effectively throughout the body. This simple yet impactful posture provides a natural boost to circulation, promoting relaxation and rejuvenation while facilitating the nourishment of vital organs.
To Practice The "Legs Up the Wall" at home:
1. Sit sideways next to the wall, ensuring that your hip and shoulder are as close to the wall as possible.
2. Gently rotate your body while lying down, allowing your legs to move up the wall as your head and torso recline on the floor.
3. Slowly extend your legs upward, aiming for a comfortable angle. Ideally, your legs should be at a 90-degree angle to your torso, but don't force it—go for a gentle stretch.
4. Close your eyes and begin deep, mindful breathing. Focus on inhaling and exhaling slowly and deeply. Let go of any tension in your muscles and surrender to the support of the wall.
5. Hold the pose for five to fifteen minutes.
To come out of the pose, slowly bend your knees and roll to one side, using your arms for support. Pause briefly in this fetal position before gently sitting up.
Body brushing
The time-honored Ayurvedic practice of body brushing has gained popularity as a modern day self care ritual for good reason. It involves using a dry bristle brush to massage the skin. The benefits include clearer pores, improved blood circulation, lymphatic drainage, and more. Optimal dry brushing involves using fluid, long strokes on your limbs, starting from your feet and progressing upward—always moving towards the heart. (Learn how to body brush). The brushing action activates the skin's nerve endings, which send signals to the brain and blood vessels. In response, blood vessels dilate, allowing more blood to flow through them. This increased blood flow delivers more oxygen and nutrients to the skin cells and helps remove waste products, not only promoting healthier-looking skin, but this sensory technique is also known to leave you feeling re-energised
Infrared Sauna
An infrared sauna is a great way to support blood circulation due to the unique way our bodies respond to infrared light. Unlike traditional saunas that use heated air, infrared saunas directly heat the body. This results in an increase in your core body temperature, causing the blood vessels to expand and enhancing blood flow, which in turn delivers more nutrients throughout your system. Spending 30 minutes in an infrared sauna can provide the same results to the cardiovascular system as a light jog or walk. While it's not a substitute for physical activity, it serves well as a complementary approach and is particularly useful for those with minimal mobility or anyone recovering from injury.
Amongst other benefits, consistent use of infrared light therapy has been demonstrated to consistently stimulate blood flow even after the session has ended.
Punica Granatum (commonly known as pomegranate)
This vibrant-coloured fruit is known to have a positive impact on circulation due to its high content of antioxidants, in particular polyphenols, such as anthocyanins and flavonoids. These antioxidants help protect blood vessels from damage caused by oxidative stress, which helps to improve overall vascular health and support better blood flow. Additionally, pomegranates contain nitrates, which may help relax blood vessels and promote vasodilation, further aiding circulation. To benefit from the goodness of pomegranate, you can consume it as juice, enjoy the raw fruit, or take it as a supplement.
Acupuncture
An ancient Chinese healing technique can enhance circulation through its effects on the body's energy pathways, known as meridians. Acupuncture involves inserting thin needles into specific points on the body. These points are believed to correspond with different organs and systems. The needles' placement triggers the release of endorphins and other chemicals, dilating blood vessels and enhancing blood flow to various areas. By stimulating these points, acupuncture can help regulate the flow of energy (Qi) and promote blood circulation.
By incorporating one or more of these complimentary techniques, you will support the longevity organ that keeps your blood pumping and in the process, boost your body's defense mechanisms.
