Correio Newspaper | 5 habits to improve blood circulation

See how some daily care can help reduce the chances of vascular diseases

With a fast-paced routine and little time for rest, it is common to end the day with foot pain, swelling and, sometimes, tingling. However, it is necessary to be aware of these symptoms, because they can also be symptoms of blood circulation problems.

Data from the Brazilian Society of Angiology and Vascular Surgery (SBACV) show that approximately 40% of Brazilians face some vascular problem throughout their lives. Of this total, 45% are women and 30% are men, with the incidence increasing with age.

According to Dr. Carol Mardegan, a vascular doctor and member of the Brazilian Society of Angiology and Vascular Surgery (SBACV), poor circulation can cause a number of problems, with varicose veins being one of the most common. “Varicose veins are dilated and tortuous veins that appear mostly on the legs because of the difficulty of blood returning to the heart. High pressure in the veins, caused by inadequate blood flow, leads to the formation of those visible and painful veins,” he explains.

According to the expert, several factors contribute to the appearance of venous diseases, such as aging, hormonal changes, the number of pregnancies, genetic predisposition, a higher incidence among women and obesity associated with a sedentary lifestyle.

However, adopting simple habits can help improve blood circulation. Check out some tips from Dr. Carol Mardegan!

Taking a few minutes at the end of the day to stretch your legs can be very beneficial. This helps relieve fatigue and allows blood to return to the heart. “Elevating your legs for 5 to 10 minutes is a simple practice that can make a big difference, especially if you stretch along”, suggests the doctor.

Sitting or standing for long periods of time can restrict circulation. It is essential to move your legs and feet frequently for blood to flow properly. “Occupations that require long hours in the same position must be balanced with breaks to move the lower limbs”, he suggests.

Regular physical activity, such as walking, is essential for good circulation. “Even if it is difficult to find time for daily exercise, short walks during the day can keep your blood moving and renew your health”, said the expert.

Maintaining a rich and varied diet, including fruits, vegetables and whole grains, contributes to vein health. According to the doctor, it is not about going on a restrictive diet, but about finding a balance that helps control blood pressure and strengthens the walls of the veins.

Regular consultations with a vascular surgeon are essential to prevent complications and to treat problems before they get worse. “Continuous medical examination can prevent diseases and guarantee effective and early treatment”, concluded Dr. Carol Mardegan.