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Your circulatory system is an absolute marvel.
According to Everyday Health, the blood vessels in one person’s body would stretch for 60,000 miles when lined up end-to-end. That seems impossible! What might seem even more impossible is the fact that your body pumps about 1,800 gallons of blood through those blood vessels on any given day. That’s over a million barrels of blood coursing through your veins throughout the average lifetime.1
But even with such a complex and wonderful system, things can go wrong. Poor circulation can occur as a result of anything that damages the blood vessels or builds up plaque in the arteries. This damage can come from living a sedentary lifestyle, smoking, diabetes and other chronic health conditions, poor eating habits, and even a family history of cardiovascular problems.
How do you know you have poor circulation? You might feel that your feet or hands are always cold, no matter what you do. You might notice your legs swelling from time to time. And you might notice that wounds on your feet take longer to heal than they used to. These are just some of the more prominent examples of poor circulation that should send you to the doctor right away.
If you suffer any sort of problems with circulation, having an alert for elderly adults is vitally important. Poor circulation especially affects the tiniest blood vessels, and those happen to be in your feet, kidneys, eyes, and even your fingertips. Poor circulation in the feet can lead to a higher risk of falls, which is a great reason to have a medical alert device right at your fingertips.
Here are 6 ways for seniors to increase circulation.
1. Get More Exercise
When you move your body, your heart rate goes up, pushing blood to your extremities and filling the tiniest vessels. Walking is exceptionally good for this, as walking makes the arteries dilate, and contraction of the calf muscles pushes blood back up into the heart for better flow around the body. But any sort of cardio exercise can get the blood moving.
The World Health Organization recommends 150 minutes of moderate exercise per week for senior adults. Break that down into a daily routine and include sessions of cardio as well as strength-training.2 Most people work out for 30 minutes five times each week, but you don’t have to adhere to that rule. Getting your heart rate up for even 10 minutes at a time provides enormous benefits.
If you haven’t worked out in a while, now is the time to talk to your doctor about an exercise routine that is safe for you. And when you start any exercise program, keep a button alert handy in the event of a fall, accident, or medical emergency.
2. Fill Your Plate with Natural Color
When you reduce the processed foods you consume, you also reduce the amount of sodium and cholesterol you are taking in, which in turn helps you avoid high blood pressure and the formation of plaque in the arteries. Make sure you’re doing this by filling your plate with veggies and fruits that are naturally vibrant as a sure way to know that you’re eating healthy.
Specifically, those fruits and veggies add more nitrates to your diet, which boosts blood flow by relaxing the blood vessels. Fill your plate with carrots, cauliflower, broccoli, beets, leafy green veggies, and citrus fruits, pomegranate, and watermelon.
3. Reduce Stress
Most seniors know that stress has an impact on every part of the body, but did you know that high levels of stress can compromise your circulation? According to the American Psychological Association, high stress levels can lead to inflammation of the blood vessels, particularly the coronary arteries. It can also lead to high blood pressure, which can have a negative effect on proper blood flow.3 The result can be deadly.
But stress also contributes to circulation problems in other ways. The more stress you are under, the more likely you are to reach for vices that help alleviate that stress in the short term, such as comfort foods or smoking. Comfort foods can lead to putting on too much weight, which also affects circulation; and of course, smoking has an adverse effect on every system of the body, including the heart.
Do everything you can to reduce stress. Prayer, meditation, deep breathing exercises, and gentle stretching are great ways to begin. Examine your lifestyle and identify the most stressful parts – what can you do to change them?
4. Get Plenty of Water
Did you know that about half of your blood volume is water? When you are dehydrated, your blood volume decreases, so there’s not as much circulating through your body. But your blood also holds onto more sodium, which causes it to thicken. That makes it tough for the tiniest vessels to get the rich, oxygenated blood they need.
How do you know you’re getting enough water? Look at your urine. If it is clear or slightly yellow, you’re hydrated. But keep in mind that some medications and medical conditions might mean a limited water intake is necessary; talk to your doctor about making sure you get enough water to not impede your circulation.
5. Get Chronic Conditions Under Control
Some medical conditions can really mess with your circulation. The number-one culprit for this is diabetes. When blood glucose levels go up, the lining of the blood vessels can be damaged. This is especially prominent in the smaller vessels, such as those in your feet. But diabetes also leads to formation of plaques in the larger blood vessels, greatly increasing your risk of heart attack and stroke.
High blood pressure is also a potential problem. When your heart works harder and your blood vessels take on a higher pressure of blood pumping through them, it creates tiny micro-tears in the walls of the arteries, which give the plaque from cholesterol a nice place to hide.
Speaking of cholesterol, that’s the third part of the “bad circulation trifecta.” Your cholesterol levels should be tested on a regular basis and kept at a healthy level to avoid any physical problems. This might include changes in diet and exercise or medications that bring the numbers to where they should be.
Talk to your doctor about what you can do to keep chronic conditions well-controlled. This will certainly include keeping up with regular doctor visits, getting bloodwork done when necessary, and taking medications as directed, on time, every time.
6. Take Care of Your Legs
Why does taking care of your legs matter so much when it comes to better circulation? That’s because the blood in your body can begin to pool in your legs, especially if you don’t move around much. You can baby your legs by keeping them elevated when you are sitting down, making it much easier for the veins to return blood to the heart. Whenever you are watching television, taking a nap, or otherwise lounging around for a while, elevate your legs to above the level of your heart. Lots of comfy pillows can make it happen!
If you are suffering from varicose veins or pain in your legs, look into wearing compression socks. These socks fit tightly to steadily squeeze your legs and make blood flow more efficiently through the veins. While you can purchase light compression socks at a pharmacy or medical supply store, you might need a prescription for a higher compression level if you are dealing with pain in your legs.
Be Prepared and Stay Safe
If you are managing low circulation or other problems with your heart and vascular system, keeping on top of appointments with your doctor and any specialists is absolutely essential. It is also important to be aware of the potential consequences of poor circulation, such as the greater risk of falls or even a higher risk of heart attack.
That’s where a medical alarm from Alert1 comes in. A medical alert wireless system can ensure that when you need help, you can get it right away.
Never hesitate to press the panic button in the event of any emergency, medical or otherwise. Wouldn’t it be wonderful if everything were that simple? Here’s to your health!
