How can i increase circulation
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Effective Methods to Increase Blood Circulation
Improving blood circulation is crucial for overall health, aiding in the delivery of oxygen and nutrients to tissues and the removal of waste products. Various methods have been studied to enhance circulation, each with unique mechanisms and benefits. This article synthesizes the findings from multiple research studies on effective ways to increase blood flow.
Matrix Rhythm Therapy and Massage
Matrix Rhythm Therapy (MRT) and conventional massage have been shown to significantly improve peripheral blood circulation. In a study involving young women, both therapies increased blood velocity, artery diameter, and blood flow in the popliteal and posterior tibial arteries. However, MRT was more effective, resulting in a 25.29% and 34.33% increase in blood flow in the popliteal and posterior tibial arteries, respectively, compared to 17.84% and 16.07% increases with massage.
Traditional Chinese Medicine Therapies
Acupuncture, cupping, Gua Sha, and moxibustion are traditional Chinese medicine techniques that have been found to enhance blood flow. Acupuncture at various points can produce immediate and sustained increases in blood flow, with effects lasting from a few minutes to over an hour. Cupping and Gua Sha also significantly increase blood flow for 15-20 minutes, while moxibustion can sustain a tenfold increase in blood flow for up to two hours. Additionally, acupuncture has been shown to increase nitric oxide (NO) levels, which is a key regulator of local circulation, thereby enhancing blood flow and potentially contributing to pain relief.
Perioperative Blood Flow Management
Increasing global blood flow perioperatively using fluids, inotropes, or vasoactive drugs can reduce complications and shorten hospital stays. Although this approach does not significantly reduce mortality, it decreases the incidence of renal failure, respiratory failure, and wound infections, and reduces hospital stay by an average of one day .
Topical CO2 Application
The topical application of carbon dioxide (CO2) water has been demonstrated to double skin blood flow in rats, supporting its clinical use for treating skin circulation disturbances and ulcers. This effect is temperature-dependent, with significant increases observed at 23°C and 34°C, but not at 41°C.
Soft Tissue Mobilization Techniques
Instrument-assisted soft tissue mobilization (IASTM) and massage therapy are manual techniques that increase blood flow to treated areas. A study comparing the Graston Technique (GT) and massage therapy found that both methods increased skin temperature, indicating enhanced blood flow. Massage therapy was particularly effective, showing a significant increase in skin temperature and, by extension, blood flow.
Yi Zhi Chan Tuina Manipulation
Yi Zhi Chan Tuina, a form of Chinese therapeutic massage, has been optimized to improve peripheral circulation. The most effective parameters were found to be a vertical force of 9.31 N applied for 10 minutes, significantly increasing popliteal artery volume flow.
Repeated Heating
Repeated exposure to heating, independent of exercise, can enhance vasodilator function in conduit arteries. Immersing forearms in hot water (42°C) for 30 minutes, three times a week for eight weeks, increased endothelium-dependent vasodilation in response to ischemic stimuli. This suggests that shear stress from increased blood flow during heating can improve vascular function.
Conclusion
Various methods, including matrix rhythm therapy, traditional Chinese medicine techniques, perioperative blood flow management, topical CO2 application, soft tissue mobilization, Yi Zhi Chan Tuina manipulation, and repeated heating, have been shown to effectively increase blood circulation. Each method offers unique benefits and can be chosen based on individual needs and circumstances.
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