Strengthening blood circulation: how to invigorate it

In the case of some people, however, these self-regulatory mechanisms do not work well or are not implemented in time, to the point of causing head-turning, weakness or brief fainting (see the blog “circulatory collapse”). In summary, those suffering from circulatory problems should undergo a medical examination to rule out other contributing causes. Often, however, these are harmless pathologies that can be treated with a simple antidote:

The Mediterranean diet
a balanced diet must be followed. In this regard, the Swiss Foundation of Cardiology recommends Mediterranean cuisine: foods rich in fiber – vegetables, salads, fruit – and carbohydrates such as bread, pasta, potatoes and white beans. Simply add monounsaturated fatty acids (olive or rapeseed oil), avoiding foods of animal origin containing saturated fatty acids

Practicing regular physical activity several times during the week – at best 30 minutes of medium intensity outdoors – strengthens the heart, blood vessels and regulates blood circulation. On the other hand, an untrained body struggles to cope with particular situations and, therefore, small changes such as meteorological variability can cause disturbances.

In addition to endurance and coordination, strength training is also advisable, as Urs Jeker: “A trained musculature promotes circulation and blood flow in the vessels.”

Cardio training of interval training for a strong heart

Mostly sitting or standing, often in the well-heated office: often our daily life is like this. The cardiovascular system rusts because it should do more. At the time, our body had something else to do, such as always giving it our all while hunting. Therefore, it is not surprising that our heart and all circulation want to be regularly stimulated.

Classic cardio training is an aerobic workout that lasts more than 30 minutes: the typical jogging or bike ride, for example. However, shorter movement units are also good for the heart. To get started quickly in the morning or during the day, for example, a 10-minute cardio training is suitable.

The short unit is structured as interval training: instead of training for a long time at medium intensity, as is done in aerobic training, in interval training you pass very intense phases to active breaks. In this way the body reaches its limits even in a short time and causes the heart to pump blood. Nevertheless, it is important for the body to perform longer cardio units from time to time: in any case, you should not give up running or a long bike ride.

The goal of cardio training is to put the body to the test, so sweat is welcome. But beware: everyone has their own limits. Just push yourself as far as you still feel comfortable and don’t get out of breath.

Circulation needs movement, because thanks to it the heart has to work harder, pumps more blood into the circulation and therefore supplies all organs better with oxygen.

Muscles are also supplied with nutrients and oxygen and can therefore provide greater performance. A trained heart works more economically, which means it beats slower but pumps more blood into the circulation with each beat. In this way, not only is it protected from excessive strain: with the passage of time the blood pressure is lowered, blood circulation disturbances such as thrombosis or heart attacks are prevented, and cholesterol values ​​are improved.