It doesn't take much for our legs to lose their charm, look dull and tired. Thanks to winter, a sedentary lifestyle, too much salt and not enough proper nutrition all add up to ensure circulation is not the best. This shows most in our legs. They may swell often, appear bluish, tingle with pain, and even begin to show varicose veins.
It is not just a matter of esthetic, though, it’s about something much more important: blood circulation. That's right! This is the result of blood pumping to the heart not flowing as it should. It then concentrates in our lower extremities, the legs. If this is happening to you, tell your doctor and get checked out. To prevent this from happening to you, here are some simple suggestions for you to act now.
Treatments and techniques
When there is a problem with circulation, your doctor may not immediately suggest surgery. There are several techniques performed in clinics that are non-invasive. These include:
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Intermittent pneumatic compression, a technique performed by placing the legs in compression chamber pumps. Doing this regularly has been shown to improve blood circulation in the legs. (1)
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Sclerotherapy, by which small needles containing a chemical solution is injected, hardening the veins, and eliminating them.
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Laser, light therapy that helps the veins disappear.
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Phlebotomy, small cuts in the skin to remove the damaged veins.
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Ablation, applying heat to the affected area either by radiofrequency or laser.
Are there ways to reduce the risk of poor circulation?
Many aspects can influence poor blood circulation, which is why you should be aware of any currently impacting your health. There is so much you can do to keep your blood flow healthy. Let's look at some of these:
Add good omega-3 fats
The Centers for Disease Control (CDC) recommends consuming fatty fish and seafood, nuts and seeds, plant oils like flaxseed, soybean and canola, and fortified foods rich in omega 3 oils daily. They support the circulation of blood vessels, not only in your legs but throughout the entire body, including the heart and brain. The minimum recommended dose is 1.1 g in adult women and 1.6 g in adult men and can be supplemented under the supervision of your doctor. (2)
Add fruits and products rich in resveratrol
It won't be difficult or unpleasant to add this product. Just grab a couple of servings of berries including raspberries, blueberries, or black grapes for your daily fruit quota. Or a snack of unsalted peanuts or soy products. They all contain resveratrol, which has been shown to help maintain cardiovascular health with its anti-inflammatory benefits. To make sure you are getting enough, you can also supplement it. (3)
Move your body!
You don't need to go hard or intensely. Studies have shown that, in addition to small dietary changes, a little physical activity is enough to improve circulation and blood flow in the legs. (4)
Elevate
Resting your legs higher than your heart daily also helps improve circulation, preventing the force of gravity from concentrating blood in your legs and clogging your veins. Simply place them on pillows or lean them against the wall for about 30 minutes with the rest of your body resting on the bed, sofa, or floor to help improve circulation. (5)
Cut back on salt
Hispanics generally need to reduce the amount of salt we consume. If we want better cardiovascular health, lower blood pressure, and less inflamed legs, we must reduce the amount of sodium we take in. Proper ranges according to dietary guidelines vary between 1500 to 2300 mg/d for most of the population. However, if you are prone to leg swelling, your doctor will likely lower those numbers further. (6)
Hydrate
Drinking more water will not increase swelling. On the contrary, adding water will help you eliminate excess fluid, as well as help eliminate toxins. You can also drink natural beverages that have diuretic effects, such as hibiscus or chamomile tea.
Discover the benefits of dry brushing
Have you heard of dry brushing? It's a very simple technique that is more effective than you realize! It involves brushing dry skin with a soft, natural bristle to activate circulation and stimulate the lymphatic system, shown in recent decades to be as important as the vascular system (7). The idea is to work your way up from the bottom, starting with the feet first and brushing in circular motions. Dry brush before bathing and before applying any cream to the skin, as it will also help exfoliate, removing dead cells and leaving the skin ready to absorb lotion or oil.
Enjoy the pleasure of a good massage
You don't need to go to a spa, just give yourself a few minutes a day to pamper your legs and perform small massages that help improve circulation. Find creams or lotions that contain natural substances like mint, camphor, or chamomile, which help revitalize and stimulate blood flow in the legs. (8, 9, 10)
If you have signs of inflammation or discomfort in your legs, visit your doctor as soon as possible. Blood flow is vital, and we must ensure nothing is slowing us down. To help prevent discomfort - keep it all flowing!
Let's be healthier, together.
Your Santo Remedio Team
