Supporting optimal blood flow is essential for our health! Let's take the worst case scenario... which is that poor circulation and/or clogged arteries can lead to heart attack (block of flow to the heart) or stroke (block of flow to the brain), which ultimately may lead to death. You see the importance? Now on the lesser ends of the spectrum, poor circulation can also cause issues such as:
Painful neuropathy (dysfunction of the peripheral nerves)
Cold hands and feet
Varicose veins
Back pain
Digestive problems
High blood pressure
Low libido
Fatigue / decreased endurance
One way that you can support optimal circulation is through nutrition, and I can tell you first hand that making sure you're getting adequate nutrients is a must! I used to suffer from neuropathy and Raynaud's syndrome, a condition where the blood vessels in hands and feet are constricted. My fingers and toes would randomly turn white and go numb, and when I was stressed or cold it got worse. At this time I was eating decently healthy, but I hadn't really focused on making sure I was eating the right nutrients to support circulation... and when I did it was a game changer!
Why Good Circulation is So Important:
Waste Removal
One of the main ways our bodies get rid of excess waste products (metabolism byproducts, toxins…) that build up in the body is through blood vessels. For example, CO2 (a waste product of cellular respiration) is transported through the blood from tissue to the lungs where we breathe it out.
Nutrient and Oxygen Transport
Temperature Regulation
Hormone Distribution
Brain Health
Digestion
Nutrients that Support Circulation:
Fatty fish (salmon, sardines...) - omega-3s help to naturally reduce inflammation as well as pressure on arteries and veins
Beets - Known to improve athletic performance for good reason! Beets are high in nitrates that the body can convert to nitric oxide, which is necessary for vasodilation
Nuts and seeds - Packed with nutrients like fiber, antioxidants, and B vitamins like vitamin B3 (niacin or nicotinic acid) which is used for dilating blood vessels. Warning that vitamin B3 supplements may cause flushing, so try to get what you can through foods
Cayenne - Contains a high amount of capsaicin (the compound that makes peppers spicy), as well as vitamin C, vitamin E, and carotenoids. Cayenne has been used for hundreds of years to aid in circulatory problems and to help dilate blood vessels.
Turmeric - Well known for its anti-inflammatory properties to help relax the blood vessels, nervous system, and prevent any further damage
Berries - Packed with antioxidants that help open up blood vessels and help to repair damage
Leafy greens - Including a variety of colors for leafy greens like different shades of green and purple can provide a variety of nutrients like bioflavonoids
Pomegranate - High in both antioxidants and nitrates, both helping with vasodilation
Citrus fruits - High in vitamin C, which is essential for building and maintaining collagen (keeps blood vessels strong and prevents ruptures) and elastin (allows the blood vessels to dilate and reduce the workload).
References
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