Have a desk job? Try these natural remedies to improve your circulation.

In Australia, one third of employees report working over 48 hours every week. For working mums who are mostly occupied at a desk or computer, these extended hours spent seated can have lasting health impacts. In fact, some experts argue that sitting is a more pressing health concern in modern society than smoking.

What is circulatory health?

Sitting for extended periods of time primarily impacts our circulation, the system responsible for pumping blood, oxygen and nutrients throughout the body. Without healthy circulation, our bodies are vulnerable to disease, and we may experience unusual symptoms such as limb tingling, cramping, numbness and pain.

Poor circulation is also associated with a range of serious health conditions including obesity, diabetes, heart disease and varicose veins. People who smoke cigarettes, drink excessive alcohol and caffeine, or maintain a sedentary lifestyle are more likely to experience poor circulation. Office workers who spend hours seated every day are also at risk of developing circulatory diseases.

“Improving your circulatory health can be as simple as maintaining a balanced diet and regular exercise,” explains Dr Tony Tanious from House Call Doctor. “Office workers can also benefit from a range of natural remedies that can boost circulation, along with promoting cell growth and organ function.”

1. Exercise regularly

“Regular exercise is the best way to improve your circulatory health,” says Dr Tony. “Weight lifting isn’t always necessary – in fact mild aerobic exercise is sufficient to enhance your circulation. For example, walking just half an hour every weekday can improve your blood flow.”

Ankle flexes are also beneficial for working mums who may be bound to their desk for lengthy periods of time. Contract and release your calf muscles to move blood and lymph through your veins and arteries of the lower leg. The legs are especially prone to blood clots, swelling and other circulatory complications – making the ankle flex an ideal move for circulatory health.

“It’s also advisable to stretch at your desk or take regular walks during your working day,” says Dr Tanious. “Your circulatory system controls fluid retention, bloating and lethargy. In this way, regular stretching can increase your energy and concentration at work.”

2. Eat holistically

Maintaining a balanced diet is the cornerstone of a healthy lifestyle, and it also has direct impacts upon your circulatory health. Certain foods are also thought to improve your circulation.

• Oranges: Vitamin C can strengthen blood vessel walls
• Dark chocolate: Contains flavonoids that improve blood circulation
• Sunflower seeds: Vitamin E prevents blood clots from forming
• Garlic: Cleanses the blood and stimulate blood flow
• Watermelon: Contains antioxidants that regulate circulation
• Salmon: Support cardiovascular health and optimal circulation

 

“A diet rich in antioxidants, omega 3, fibre, vitamins, and minerals can promote healthy blood flow and the removal of toxins,” says Dr Tanious. “Without these essential nutrients, your body can experience inflammation and toxins, that may degrade your circulatory health.”

3. Remedial massage

A remedial massage conducted by an expert therapist can also stimulate healthy blood flow. Massages help the body dilate your blood vessels, and can direct venous blood and lymph back towards the heart.

“Massage treatments can reduce stress and hypertension, which allows the body to regulate our circulation,” says Dr Tanious. “At home treatments such as a steam bath or sauna can also have similar benefits for circulatory health.”

4. Proper posture

Risky posture and poor spinal alignment are major contributors to circulatory disease. To maintain healthy circulation, sit up straight with your feet flat on the floor, and engage your core muscles. Proper posture also involves resting your shoulders slightly back, and maintaining your gaze straight forward.

“Without proper posture, our blood vessels become compressed and are unable to supply the muscles with blood at an optimal rate,” says Dr Tanious. “It’s often worthwhile using an ergonomic chair at work. Shifting your weight between standing and sitting is another step that office workers can take to promote healthy circulation.”

5. Switch beverages

In excessive amounts, caffeine can wreak havoc on our circulatory health. Coffee and other caffeine stimulants can increase our heart rate, create an uneven heartbeat and temporarily raise blood pressure. As a result, it may be advisable to switch your regular coffee for green tea.

“Green tea can dilate the blood vessels, which in turn reduces our risk of blood clots,” explains Dr Tanious. “Green tea also contained antioxidants and flavonoids that make it a natural remedy for heart disease or bad cholesterol.”

If you are worried about your circulatory health, contact The Heart Foundation on 1300 72 44 75 or visit a trusted GP today.