LifestyleWellness The Circulatory Health Cheat Sheet

Circulatory Health

Let’s talk circulatory system health!

There are many different circulatory system diseases such as heart attack, stroke, blood clots, and thrombocytopenia. The following “cheat sheet” offers ways in which we can improve our circulatory health. Also, hopefully, will help us prevent these and other disorders. 

Seek medical advice

Always consult with a qualified medical professional. Maintain regular checkups. Never attempt to self-diagnose.

Exercise regularly

Emphasize weight-bearing exercises such as resistance training, running, racket sports, group fitness, Pilates, Yoga, etc. These activities increase red blood cell production and increase nitric oxide. Therefore, opens up blood vessels and increases blood flow. 

For best results, follow the FITT protocol: exercise at an adequate Frequency and Intensity for the right amount of Time with the appropriate Type of activity to elicit positive adaptations. See a Fitness Coach for assistance. 

Stay hydrated

Drinking adequate amounts of water on a daily basis keeps the blood from growing thick or sluggish inside blood vessel walls. Thus, improving circulation.

Eat healthy

Follow a nutrient-dense diet. Preferably, moderate to low carbohydrates (excessive carbs tend to lead to inflammation and related issues) with adequate protein and healthy fats. Also, choose organic if possible. 

Side note on fats: the average diet is very low in healthy fats (omega-3 fatty acids) and much too high in unhealthy, inflammatory fats. Omega-3’s assist in healthy blood flow and prevent sticky blood. This is one reason why grass-fed animal products are preferable as they contain a higher ratio of anti-inflammatory fats to inflammatory fats. 

Our diet needs to provide other important nutrients for circulatory health which include:

  • Vitamin A
  • Riboflavin (vitamin B2)
  • Niacin (vitamin B3)
  • Vitamin B5
  • Vitamin B6
  • Folic acid (vitamin B9)
  • Cobalamin (vitamin B12)
  • Vitamin C
  • Vitamin K
  • Calcium
  • Vitamin D
  • Chromium
  • Copper
  • Iron
  • Magnesium
  • Phosphorus
  • Potassium

Supplement your diet

It is becoming increasingly harder for our diet to provide optimal nutrition in our modern world. There are three main reasons for this: 

  1. Stress. Mental/emotional stress from a variety of sources. Stress from lack of sleep, stress of a hypernovel environment of ever-increasing type and number of chemicals that our bodies have to process. Stress from exercise or lack of exercise, stress from chronic pain, stress from medications, as many drugs affect appetite, nutrient absorption, and tissue metabolism.
  2. Depleted minerals in farming soils. 
  3. Poor gut health. 

The core supplements that I recommend the most to help individuals optimize their nutrition are:

  • A high-quality multivitamin. Preferentially look for one that contains methylfolate or methyltetrahydrofolate and methylcobalamine
  • Vitamin D3 w/ K2
  • Magnesium 
  • Omega-3 fatty acid (such as fish oil)

Maintain a healthy body weight.

Get adequate sun exposure

Get outdoors, sit near windows, travel south, whatever it takes get in the sunshine!

Minimize alcohol intake

Among other problems alcohol interferes with your body’s absorption of nutrients. It also can damage the liver and kidneys, interfering with their roles in red blood cell production.

Quit smoking/vaping!!!

Get tested and treated for sleep apnea if applicable. 

If you’re taking birth control pills, consult with your physician regarding the risks of blood clot development.

Become familiar with the signs and symptoms of heart attack, strokes, and blood clots. 

In conclusion, I hope you find these tips useful and are able to integrate them into your self-care routine. As always stay Healthy, Happy, and Helpful!

Integral Fitness – Be Healthy, Happy And Helpful!

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