Your blood feeds every cell, tissue, gla…nd, organ and organ system in your body. Without strong, oxygen-rich blood these systems can become compromised. Here are ways to build stronger, richer, healthier blood:
Table content.
- Things always to do.Preventing high blood pressure.Conditions Caused by Poor Blood Circulation.Natural ways to improve blood circulation.How to Increase Your Red Blood Cell Count.
THINGS ALWAYS TO DO
Get moving
The best way to build oxygen-rich blood is to exercise. Not only does exercise help your heart pump blood, it brings fresh oxygen.
Breathe deeply
Breathing deeply brings more oxygen to your lugs which then moves directly across into your blood.
Health Benefits of Deep Breathing
Eat more legumes
Rich in fiber and nutrients, beans and legumes help eliminate harmful cholesterol (LDL) and lower triglycerides.
Get adequate iron
Iron forms the center of the hemoglobin molecule making it essential for strong blood. Many pre-menopausal women are deficient in iron and may need supplementation. Because excess iron can be dangerous, get your levels tested prior to supplementation. Some vegan foods that are good sources of iron include: lentils, kidney beans, prunes, green vegetables and dried apricots.
Take a B-vitamin supplement
The B-vitamins B-6, B-12 and folate are essential to lowering the amount of homocysteine in your blood. High levels of homocysteine have been linked to arterial clogging and heart disease, making it critical to control.
Related: Are You Vitamin B-12 Deficient?
Eat your Chlorophyll
Chlorophyll is the plant nutrient that gives vegetables their green color. It is very similar to the hemoglobin molecule. Boosting your intake of greens combined with adequate iron helps boost your blood.
Spice things up
Cayenne helps speed blod purification by stimulating cardiovascular activity and lowering blood pressure. Add it to your meals for flavor and a stronger cardiovascular system.
Drink aloe vera juice
Aloe vera juice has been used for many years by herbalists as a natural blood booster. It cleanses arteries and is anti-inflammatory. It is also rich in amino acids, enzymes, chlorophyll, vitamins and minerals—all of which help build strong blood.
Drink lots of water
Blood is largely made up of water and needs water to help it replenish.
Quit smoking
This seems fairly obvious since smoking pollutes blood, but if you haven’t quit yet, there’s no time like the present.
Switch to natural body care products
Lotions, creams and cosmetics are absorbed directly through the skin into the blood. If the products you use contain toxic ingredients you are giving them direct access to your blood.
Simple Recipes to Replace Your Bathroom
Essentials
Stop using “air fresheners”
These products are full of harmful ingredients that gain access to your blood directly by being breathed and absorbed through the alveoli in your lungs and by landing on skin and being absorbed directly into your bloodstream. They are loaded with cancer-causing ingredients, male hormone disruptors and mutagens that damage your genetic material. Check out my article: “Exposed: The Shocking Truth About Air Fresheners” for more information.
Use dandelion root
One of the best bloodbuilders is also the most hated. Dandelion root has been shown to improve liver conditions by purifying the blood. Of course, you shouldn’t dig them up from lawns near busy roadsides or from those that have been sprayed. Dandelion root can be cooked and eaten in soups, stews and smoothies. It can be boiled in water, strained and drunk as a tea. It can also be roasted and made into a coffee-like drink. Many health food stores carry dried dandelion root and dandelion coffee substitutes.
Eat more fruit and vegetables
Fruit and vegetables arepacked with nutrients and phytonutrients that build blood and reduce arterial plaque, making them essential allies in blood and cardiovascular health.
Take sarsaparilla root
The root that flavors old-fashioned root beer has been shown to attack microbial substances in the bloodstream, thereby neutralizing them. It contains compounds called saponins that have natural antibiotic (bacteria-killing) properties. It can be taken as an herbal tincture (alcohol-based extraction), tea or in capsule form. Follow package directions.
Eat more fiber
Research shows that a diet high in soluble fiber are effective ineliminating plaque buildup in the arteries.
Eat a more alkaline diet
The blood’s pH is naturally 7.365 but our acid-forming diets can cause the balance to shift slightly in favor of acidity, which scours the arterial walls. Reduce sugar, soda, meat and processed foods in favor of alkaline vegetables (almost all vegetables are alkaline). Included these other alkaline foods in your diet:
Alkaline fruits: avocados, fresh coconut, lemons, limes and grapefruitalkaline leumes: lentils, navy beans and soyalkaline nuts and seeds: almonds, pumpkin seeds, sprouts and sesame seedsalkaline grains: buckwheat, quinoa and spelt
Always check with your natural health practitioner or doctor prior to making any dietary or lifestyle changes and before starting supplements and herbs.
Did You Know
A study done by school College found that just by believing you have slept well (even if you haven't) will make you moreproductive throughout the day.
Did You Know
A study found that females burn fat at a slower rate than males, by approximately the equivalent of one chocolate chip cookie (50 calories) every day.
Did You Know
Based on the global life expectancy of about 67 years, a person breathes about 250 million liters of air in a life time.
Preventing High Blood Pressure
By living a healthy lifestyle, you can help keep your blood pressure in a healthy range and lower your risk for heart disease and stroke. A healthy lifestyle includes:
Eating a healthy diet.Maintaining a healthy weight.Getting enough physical activity.Not smoking.Limiting alcohol use.
Healthy Diet
Choosing healthful meal and snack options can help you avoid high blood pressure and its complications. Be sure to eat plenty of fresh fruits and vegetables.
Eating foods low in salt (sodium) and high in potassium can lower your blood pressure. The DASH (Dietary Approaches to Stop Hypertension) eating plan is one healthy diet that is proven to help people lower their blood pressure.
Healthy Weight
Being overweight or obese increases your risk for high blood pressure. To determine if your weight is in a healthy range, doctors often calculate your body mass index (BMI). If you know your weight and height, you cancalculate your BMI at CDC’s Assessing Your Weight Web site. Doctors sometimes also use waist and hip measurements to measure excess body fat.
Physical Activity
Physical activity can help you maintain a healthy weight and lower your blood pressure. For adults, the Surgeon General recommends 2 hours and 30 minutes of moderate-intensity exercise, like brisk walking or bicycling, every week. Children and adolescents should get 1 hour of physical activity every day.
No Smoking
Cigarette smoking raises your blood pressure and puts you at higher risk for heart attack and stroke. If you do not smoke, do not start. If you do smoke, quitting will lower your risk for heart disease. Your doctor can suggest ways to help you quit.
Limited Alcohol
Avoid drinking too much alcohol, which can raise your blood pressure. Men should have no more than 2 drinks per day, and women only 1.
Blood pumping and heart.
Over time, plaque can harden or rupture (break open). Hardened plaque narrows the coronary arteries and reduces the flow of oxygen-rich blood to the heart.
If the plaque ruptures, a blood clot can form on its surface. A large blood clot can mostly or completely block blood flow through a coronary artery. Over time, ruptured plaque also hardens and narrows the coronary arteries.
If the flow of oxygen-rich blood to your heart muscle is reduced or blocked, angina or a heart attack can occur.
Angina is chest pain or discomfort. It may feel like pressure or squeezing in your chest. The pain also can occur in your shoulders, arms, neck, jaw, or back. Angina pain may even feel like indigestion.
A heart attack occurs if the flow of oxygen-rich blood to a section of heart muscle is cut off. If blood flow isn’t restored quickly, the section of heart muscle begins to die. Without quick treatment, a heart attack can lead to serious health problems or death.
Over time, CHD can weaken the heart muscle and lead to heart failure and arrhythmias. Heart failure is a condition in which your heart can't pump enough blood to meet your body’s needs. Arrhythmias are problems with the rate or rhythm of the heartbeat.
Lifestyle changes, medicines, and medical procedures can help prevent or treat coronary heart disease. These treatments may reduce the risk of related health problems.
Conditions Caused by Poor Blood Circulation
Good blood circulation is essential to maintaining overall health and physical function.
When blood is not properly circulating throughout the body, troublesome health issues can arise.
Dark under-eye circles and vision loss.Varicose veins.Deep vein thrombosis.Cardiovascular disease and blood clots.Restricted blood flow to brain.Memory lossHeadaches and dizzy spells.
These are just some of the many conditions caused by poor blood circulation.
Clearly, blood circulation affects the entire body and has a far-reaching impact on overall health.
What Affects Blood Circulation?
Many factors influence how blood circulates through the body.
Peripheral artery disease (PAD) is a circulatory condition that can the blood vessels to narrow, making it more difficult for blood to circulate and reducing overall blood flow through the body.
As a result, you might experience tingling, numbness, and even nerve and tissue damage over time.
Common conditions like nerve disorders, thyroid disease, diabetes, and anemia all have a significant impact on circulation.
Pregnancy also has an effect on blood circulation.
Some pregnant women experience circulatory problems due to shifting organs and increased demands on blood flow.
An unhealthy lifestyle is one of the leading contributors to poor blood circulation.
Smoking, excessive alcohol consumption, and a sedentary lifestyle can all result in circulatory deficiencies.
Even every day activities like drinking caffeine or sitting for extended periods at work can have a negative impact on your circulatory system.
While some of these environmental causes of poor blood circulation are unavoidable, preventative measures can greatly decrease the impact of circulatory problems.
Signs of Poor Blood Circulation
Poor blood circulation means that essential oxygen and nutrients are not being delivered to all of the body’s cells and organs.
It’s important to be able to identify signs of poor blood circulation in order to take proactive measures to improve your health.
Specific signs of poor blood circulation include:
Diminished energy and feelings of tiredness.Numbness, tingling, or cold sensations in the hands and/or feet.Leg cramps and/or aches.Visible skin discoloration, swelling, or ulcers in the leg.Recurrent calf pain.Sores, cuts, or scratches that heal unusually slowly.Hypertension and high blood pressure.Loss of appetite.Erectile dysfunction.
How to Improve Blood Circulation
It isn’t always necessary to take prescription drugs to improve health, and improving blood circulation doesn’t have to be difficult.
There are many natural ways to make your circulatory system function more efficiently.
Almost anyone can take steps to improve their overall circulation.
Improving your circulatory system typically requires adding certain foods to your diet and activities to your routine, while eliminating other foods and behaviors.
Sometimes, simply cutting back on unhealthy habits and enjoying certain treats in moderation is enough to dramatically improve circulation.
NATURAL WAYS TO IMPROVE BLOOD CIRCULATION.
1.Eat Super Fruits
Did you know that you can improve your blood circulation by eating fruits found in the produce section of your local grocery store?
Oranges and other citrus fruits high in vitamin C are natural blood thinners.
Regular consumption of these delicious snacks makes capillary walls stronger and prevents poor circulation.
High-fiber goji berries have a high fiber content, which strengthens the immune system and improves overall circulation function.
These powerful berries look like raisins and are often found at health food stores.
Watermelon is another super fruit.
The classic summer treat is high in lycopene, an antioxidant that has been linked to improved blood circulation.
2.Far Infrared Radiation Therapy
Far infrared radiation therapy harnesses the sun’s natural healing energy to improve blood circulation, relieve tension, reduce inflammation, strengthen the immune system, and more.
The far infrared rays penetrate the body, triggering the release of waste and toxins, which often block the circulatory system from functioning effectively.
The rays also stimulate increased blood flow, ensuring that the body receives oxygen and nutrients more quickly.
With HealthyLine’s FIR mats and energy duvets, the benefits of FIR therapy can be obtained in your own home.
Both products deliver the same benefits by different means.
FIR mats can be heated to 60-70C for a deeply penetrative sauna effect, while energy duvets are electricity-free, relying exclusively on your own body heat to activate tourmaline’s far infrared rays while you sleep.
The far infrared rays strengthen the circulatory system and improve blood circulation throughout the entire body.
3.Wear the Right Clothing
Doctors warn not to wear tight clothing for extended periods of time.
Skinny jeans and other extremely tight garments can hinder circulation.
Loose or lightly fitted clothing ensures that blood can circulate normally through the body.
Anyone with specific circulation concerns should also consider clothing designed to improve circulation.
Compression socks target the arch and ankles to improve overall circulation.
4.Stay Warm in the Winter
During the colder months, the extremities (especially fingers and toes) tend to feel very cold.
This sensation often occurs because the cold temperature causes the vessels carrying our blood to contract.
Cold hands and feet are not necessarily a sign that you are suffering from a medical condition, but in some cases, the sensation could be an important sign that the arteries in the legs are beginning to harden.
Making a concerted effort to stay warm and toasty during the winter months can help improve blood circulation.
To stay warm, wear multiple layers of loose fitting clothing.
Try to wear at least three layers (e.g. an undershirt, a sweater, and a jacket) so that you can adjust for increases or decreases in temperature throughout the day.
Another way to stay warm and improve circulation is to keep moving.
If your job requires you to sit at a desk for prolonged periods of time, stand up and walk around every thirty minutes.
Even if each break only lasts a minute or so, the movement will increase blood flow and keep you feeling warm and healthy.
5.Get Enough Exercise
Exercise is a great way to improve circulation.
Any activity that gets your blood pumping, from jogging to biking to dancing, will have a major impact.
Exercise strengthens the entire cardiovascular system and enables the heart to pump blood through the circulatory system more effectively.
If you haven’t exercised in a long time, make sure to start out gradually.
Even a simple twenty-minute walk will improve blood flow.
Check with your doctor before starting a new exercise routine to make sure that your workout plan is suitable for you.
As you improve your fitness level, you can build up the intensity of your workouts over time.
You will be able to progress to more strenuous activities like running, swimming, or playing a sport.
Be sure to stretch before and after every workout to avoid injury and sore muscles.
6.Quit Smoking
If you don’t smoke, decide right now that you will never start.
If you already smoke, know that it’s essential for your overall health to quit as soon as possible.
The benefits of quitting will begin as soon as you stop smoking and will continue over time.
Smoking prevents your blood from circulating properly.
It increases blood pressure, which damages arteries.
Smoking also contributes to the narrowing of the blood vessels, which stops blood from flowing through the circulatory system as easily as it should.
In addition, smoking makes the blood stickier, and leads to reduced blood flow to extremities like the fingers and toes.
7.Get a Massage
A good massage can stimulate blood flow in a way that is remarkably similar to exercise.
During a massage, all movement should be directed toward the heart.
This direction promotes the flow of venous blood and lymph throughout the body and improves overall circulation.
The movement used should be firm but gentle.
Different types of oils can be used during the massage.
Some of the most effective oils are coconut, olive, and almond.
Essential oils can also be used to promote relaxation and stress relief.
Massage is a safe, risk-free treatment.
Most healthy people can benefit from receiving a massage several times a week.
Make sure to consult with your doctor before beginning a new massage regimen.
8.Elevate Your Legs
Leg elevation is a good way to directly improve circulation as well as to promote relaxation.
The immediate sensation of relief that arises as soon as we elevate our legs occurs because elevation takes the pressure off the veins in the legs.
Lifting your legs empties the veins and relieves the stress from the vessels in that area of the body.
Typically, legs should be elevated above heart level to promote vein drainage and improve circulation.
This process may also help eliminate swelling in the legs.
The legs should be elevated for about twenty minutes.
Repeat this routine periodically throughout the day.
It’s also a good idea to rotate your feet and wiggle your toes while your legs are elevated to further increase blood circulation.
9.Drink Plenty of Water
Our organs need to stay hydrated to function at their highest levels.
Even our blood is, in large part, made up of water.
Drinking plenty of water ensures that the entire circulatory system continues to work efficiently.
Increasing water intake is also helpful in flushing harmful toxins out of our system.
Doctors recommend that the average adult drinks 8 glasses of water each day.
To add flavor and make the drink more exciting, you can add a healthy treat like a lemon wedge or a cucumber slice to your glass.
Remember, there is no need to chug the water all at once.
Carry a water bottle with you at all times so that you can sip the water slowly throughout the day.
10.Eat Nuts
Eating a variety of healthy nuts is an excellent way to keep your blood circulating at optimal levels.
While nuts have an array of nutrients that improve circulation, they are particularly beneficial because they contain L-arginine, an amino acid that has been shown to relax blood vessels and increase blood flow.
The nuts with the most L-arginine are easy to find.
Walnuts, peanuts, and almonds all contain high amounts.
For maximum health benefits, nuts should be eaten raw and without flavoring.
Once they are cooked, nuts tend to become more acidic and lose some of their nutritious properties.
11.Reduce Caffeine in the Diet
While some research has indicated that moderate amounts of coffee may improve cardiovascular health, this finding is not necessarily true for all caffeinated drinks.
Caffeine can have a dehydrating effect on our bodies.
Since staying hydrated is so essential to good blood circulation, it’s important to avoid overconsumption of caffeine.
In addition, some studies have found that caffeine may reduce cerebral blood flow.
Sugary drinks are generally not good for overall health.
While you shouldn’t worry about removing coffee from your daily routine, it makes sense to eliminate sugary sodas.
Drinks that combine sugar and caffeine have a greater negative impact than caffeinated drinks alone, and should be removed from your diet to improve circulation.
13.Use Herbs
Natural herbs like cayenne and Gingko Biloba can aid in the development of healthy circulation.
Cayenne can stimulate the heart, improve blood flow, and increase the strength of capillaries and arteries.
The herb can be consumed via capsule or liquid tincture, but it can also be applied topically with creams and infused oils.
Gingko Biloba is famous for its ability to improve memory.
This is an effect of improved circulation and increased blood flow through the brain.
However, improved memory is only one of the many positive impacts of healthy blood circulation.
Gingko Biloba strengthens blood vessels and makes blood flow more efficiently through the body.
Use a combination of herbs to obtain maximum health benefits.
When taken with garlic and ginger, which cleanse the internal systems, cayenne and Gingko Biloba have an even greater impact on blood circulation than when consumed on their own.
14Green Tea
Green tea is rich in antioxidants that provide countless health benefits, including improved blood circulation.
Specifically, green tea helps to improve the function of endothelial cells.
Good endothelial cell function is essential for preventing clogged arteries.
Drinking green tea can improve blood vessel function as quickly as thirty minutes after consumption.
To ensure you get the most out of your green tea, follow these instructions when you brew your next cup.
Start by placing the bag of green tea in a cup of hot water for approximately 5 minutes.
Then, squeeze out any extra tea by pressing the tea bag against the side of the cup.
After removing the tea bag, you can add a bit of honey to sweeten the tea.
Drink 2 to 3 cups of green tea each day for major long-term and short-term health benefits.
How to Increase Your Red Blood Cell Count
Anemia and red blood cell count
Are you feeling weak or fatigued? You may be experiencing symptoms of anemia. Anemia occurs when your red blood cell (RBC) count is low. If your RBC count is low, your body has to work harder to deliver oxygen throughout your body.
RBCs are the most common cells in human blood. The body produces millions each day. RBCs are produced in the bone marrow and circulate around the body for 120 days. Then, they go to the liver, which destroys them and recycles their cellular components.
Anemia can put you at risk for a number of complications, so it’s important to get your RBC levels back on track as soon as possible.
Keep reading to learn how to increase your RBCs at home, how your doctor can help, and more.
FOODS TO EAT
5 nutrients that increase red blood cell counts
Eating foods rich in these five nutrients can help you improve your red blood cell levels.
Iron
Eating an iron-rich diet can increase your body’s production of RBCs. Iron-rich foods include:
red meat, such as beeforgan meat, such as kidney and liverdark, leafy, green vegetables, such as spinach and kaledried fruits, such as prunes and raisins beans legumes egg yolks
Folic acid
Adding certain B vitamins to your diet can also be beneficial. Foods high in vitamin B-9 (folic acid) include:
enriched breads enriched cereals dark, leafy, green vegetables, such as spinach and kale beans lentils peas nuts
Vitamin B-12
Foods high in vitamin B-12 include:
red meat, such as beef fish dairy products, such as milk and cheese eggs
Copper
Copper intake doesn’t directly result in RBC production, but it can help your RBCs access the iron they need to replicate. Foods high in copper include:
poultry shell fish liver beans cherries nuts
Vitamin A
Vitamin A (retinol) also supports RBC production in this manner. Foods rich in vitamin A include:
dark, leafy green vegetables, such as spinach and kale sweet potatoes squash carrotsred peppers fruits, such as watermelon, grapefruit, and cantaloupe
Learn more: Why copper is good for you »
SUPPLEMENTS TO TRY
supplements that increase red blood cell counts
If you aren’t getting enough key nutrients through your diet, you may want to talk to your doctor about taking supplements. Certain supplements can help increase your RBC production or support related processes in your body.
Some supplements can interact with medications that you may be taking, so be sure to get your doctor’s approval before adding them to your regimen.
Never take more than the recommended dosage found on the product’s label.
Supplements your doctor may suggest include:
Iron: Iron deficiency commonly causes low RBC production. Women need about 18 milligrams (mg) per day, whereas men only need 8 mg per day.
Vitamin C: This vitamin may help your body better absorb iron. The average adult needs about 500 mg per day.
Copper: There may also be a link between low RBC production and copper deficiency. Women need 18 mg per day, and men need 8 mg per day. However, your daily copper requirement depends on a variety of factors, including sex, age, and body weight. Be sure to consult your doctor or a dietitian to understand how much you need.
Vitamin A (retinol): Women need 700 micrograms (mcg) per day. For men, the recommendation increases to 900 mcg.
Vitamin B-12: Most people who are 14 years and older need 2.4 mcg of this vitamin per day. If you’re pregnant, the recommended dosage raises to 2.6 mcg. If you’re breastfeeding, it jumps to 2.8 mcg.
Vitamin B-9 (folic acid): The average person needs between 100 and 250 mcg per day. If you regularly menstruate, it’s recommended that you take 400 mcg. Women who are pregnant need 600 mcg per day.
Vitamin B-6: Women need about 1.5 mg of this nutrient each day, and men need about 1.7 mg.
Vitamin E: The average adult needs about 15 mg per day.
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