How to increase blood circulation
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Effective Strategies 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 blood flow, each with unique mechanisms and benefits. This article synthesizes recent research on effective strategies to increase blood circulation.
Matrix Rhythm Therapy and Massage
Matrix rhythm therapy (MRT) and conventional massage are both effective in increasing peripheral blood flow. A study comparing these two methods found that both significantly increased blood velocity, artery diameter, and blood flow in the popliteal and posterior tibial arteries. However, MRT resulted in a more substantial increase in blood flow compared to massage, with average increases of 25.29% and 34.33% in the popliteal and posterior tibial arteries, respectively, compared to 17.84% and 16.07% for massage.
Green Tea-Based Supplements
Green tea-based supplements (GBS) have shown potential in enhancing blood flow, particularly post-exercise. A study involving recreationally resistance-trained men found that a higher dose of GBS (600 mg) significantly increased brachial artery blood flow immediately after exercise compared to a placebo. This suggests that GBS can acutely enhance localized blood flow following resistance exercise, although long-term effects require further investigation.
Intermittent Pneumatic Compression
Intermittent pneumatic compression (IPC) applied during and after exercise can significantly increase blood flow. Research demonstrated that IPC during plantar flexion exercise and recovery increased superficial femoral artery blood flow and vascular conductance. This method mimics the mechanical actions of the muscle pump, enhancing blood flow during exercise and recovery, which may improve exercise performance and recovery.
Traditional Chinese Medicine: Taoren-Honghua Herb Pair
The Taoren-Honghua (TH) herb pair, used in traditional Chinese medicine, has been shown to promote blood circulation by affecting hemorheology, plasma coagulation, and platelet aggregation. Studies indicate that TH and its main components, amygdalin and hydroxysafflor yellow A (HSYA), significantly decrease blood viscosity, prolong thrombin and thromboplastin times, and reduce platelet aggregation, thereby enhancing blood flow.
Soft Tissue Mobilization Techniques
Instrument-assisted soft tissue mobilization (IASTM) and massage therapy both increase blood flow to treated areas. A study comparing these techniques found that massage therapy significantly increased skin temperature, indicating enhanced blood flow, more so than IASTM. This suggests that massage therapy may be more effective in increasing localized blood flow.
Repeated Heat Exposure
Repeated exposure to heat, such as immersing forearms in warm water, can enhance blood flow and vasodilator function. A study showed that repeated heating sessions increased endothelium-dependent vasodilation in the brachial artery, highlighting the importance of shear stress in vascular adaptation.
Yoga and Stretching Exercises
Yoga and muscle stretching exercises are effective in improving blood circulation. Yoga increases heart rate and blood volume, promoting better circulation and the formation of new capillaries. Similarly, daily muscle stretching has been shown to enhance blood flow, endothelial function, and capillarity in aged skeletal muscle, making it a feasible option for elderly individuals who cannot perform regular aerobic exercise .
Localized Vibration Massage
Localized vibration massage, particularly at frequencies of 38 Hz and 47 Hz, significantly increases blood flow without affecting heart rate. This method can be beneficial for muscle recovery by enhancing blood flow to specific areas.
Perioperative Blood Flow Management
Increasing perioperative blood flow using fluids and inotropes/vasoactive drugs to meet explicit goals can reduce complications and hospital stay duration. Although this approach does not significantly impact mortality, it reduces the incidence of renal failure, respiratory failure, and wound infections, suggesting its utility in surgical settings.
Conclusion
Various methods, including matrix rhythm therapy, green tea-based supplements, intermittent pneumatic compression, traditional Chinese medicine, soft tissue mobilization, heat exposure, yoga, stretching exercises, localized vibration massage, and perioperative blood flow management, have been shown to effectively increase blood circulation. Each method offers unique benefits, and their application can be tailored to individual needs and circumstances to optimize circulatory health.
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