How to improve blood circulation
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Effective Methods to Improve Blood Circulation
Improving blood circulation is crucial for maintaining overall health and preventing various cardiovascular diseases. Several methods have been studied to enhance blood flow, ranging from physical exercises to traditional therapies. This article synthesizes the findings from multiple research studies on effective ways to improve blood circulation.
Matrix Rhythm Therapy and Massage
Matrix rhythm therapy and conventional massage have been shown to significantly increase peripheral blood flow. In a study involving young women, both therapies improved blood velocity, artery diameter, and blood flow in the popliteal and posterior tibial arteries. However, matrix rhythm therapy resulted in more substantial increases in blood flow compared to massage, with average increases of 25.29% and 34.33% in the popliteal and posterior tibial arteries, respectively.
Handgrip Exercise
Handgrip exercises are effective in enhancing blood circulation in the upper extremities. A study found that performing handgrip exercises significantly increased venous blood flow velocity and overall blood flow. The most effective regimen involved a weak tap position, which showed the highest improvement in hemodynamic indices.
Traditional Chinese Medicine: Taoren-Honghua Herb Pair
The Taoren-Honghua (TH) herb pair, used in traditional Chinese medicine, has been found to improve blood circulation by affecting hemorheology, plasma coagulation, and platelet aggregation. The main components, amygdalin and hydroxysafflor yellow A (HSYA), were responsible for reducing blood viscosity and platelet aggregation, thereby promoting better blood flow.
Dietary Supplements: Pyrogallol-Phloroglucinol-6,6’-Bieckol
Pyrogallol-phloroglucinol-6,6’-bieckol (PPB), derived from Ecklonia cava, has shown promising results in improving blood circulation in diet-induced obese and hypertensive mouse models. PPB significantly reduced blood pressure, endothelial cell death, and vascular smooth muscle cell proliferation, leading to enhanced blood flow and reduced cholesterol levels.
Controlled Physical Training
Controlled physical training, especially in patients with acute coronary disease, has been shown to improve peripheral circulation. A study demonstrated that a four-week cardiac rehabilitation program significantly increased blood flow in the lower limbs, as measured by impedance plethysmography.
Yi Zhi Chan Tuina Manipulation
Yi Zhi Chan Tuina, a form of Chinese therapeutic massage, has been optimized to improve peripheral blood circulation. The most effective parameters were found to be a vertical force of 9.31 N applied for 10 minutes, which significantly increased popliteal artery volume flow.
Yoga Exercise
Yoga exercises, including complete yoga breathing, have been found to improve blood circulation by increasing heart rate, blood volume, and the formation of new capillaries. Yoga helps in oxygenating the blood, which allows fresh nutrients to reach peripheral vessels and capillaries, thereby preventing circulatory ailments.
Neuromuscular Electrical Stimulation (NMES)
A single session of NMES has been shown to enhance vascular endothelial function and peripheral blood circulation in patients with acute myocardial infarction. NMES increased the reactive hyperemia peripheral arterial tonometry (RH-PAT) index and transcutaneous oxygen pressure in the foot, indicating improved blood flow without causing excessive cardiovascular stress.
Moxibustion
Moxibustion, a traditional Chinese therapy involving the burning of dried mugwort on specific acupoints, has been found to dilate blood vessels and improve microcirculation. The therapy works through various mechanisms, including the interaction of neurotransmitters and the activation of vasodilator pathways, which enhance blood flow in both superficial and deep tissues.
Conclusion
Improving blood circulation can be achieved through various methods, including physical exercises, traditional therapies, and dietary supplements. Each method has its unique mechanisms and benefits, making it possible to choose the most suitable approach based on individual needs and health conditions.
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