18 Foods to Improve Blood Count and Circulation

18 Foods to Improve Blood Count and Circulation

Poor blood circulation can result in several health conditions, such as peripheral artery disease and Raynaud’s disease. It can also cause digestive issues, numbness, muscle cramps, a cold sensation in the feet and hands, and pain. While one can treat circulatory issues with therapies, proper nutrition is also essential. The foods listed here not only optimize blood flow but also improve a person’s blood count—the vital cells in the blood.

Cayenne pepper
Cayenne pepper gets its spiciness from a phytochemical called capsaicin that reduces blood pressure and promotes blood flow by triggering the release of nitric oxide. Nitric oxide is a popular compound that ensures blood flows seamlessly through the arteries and veins by relaxing the tiny muscles in the blood vessel walls and expanding the blood vessels. Studies suggest that cayenne pepper also improves blood vessel strength and lowers plaque buildup in the arteries. Interestingly, this spicy pepper is a typical inclusion in pain-relieving creams because it amplifies blood flow to the affected area.

Beetroot
Beetroots are a powerhouse of healthy nutrients like nitrates, which help improve blood flow and regularize blood pressure. Beetroot juices are an absolute hit among health fanatics as they are also a great immunity-boosting food.

Nuts
Nuts can shield a person against cardiovascular diseases, especially when supplemented with other healthy foods. Many nuts have high levels of amino acids like L-arginine that form nitric acid. Nitric acid, as discussed, helps regulate blood pressure and widen the blood vessels. Nuts are also an excellent source of calcium, potassium, and magnesium, which collectively help reduce blood pressure. Almonds, walnuts, and cashews are some of the best nut varieties for better health.

Bananas
Bananas are rich in potassium, a nutrient that helps improve blood flow and lower blood pressure levels. Excessive sodium intake is a prevalent cause of high blood pressure, and adding bananas and other potassium-rich foods to meals helps the kidneys eliminate excess sodium from the body via urine.

Garlic
Garlic helps maintain a robust immune system and lower blood pressure. It has sulfur compounds that cause vasodilation and improve blood flow in body tissues. Studies reveal that people who consume 1,200 mg of allicin (a compound obtained from garlic) twice daily depicted a 50 percent better blood flow.

Berries
Berries are a rich source of anthocyanin, an antioxidant that gives them their purple and red hues. Anthocyanin guards the artery walls and makes blood vessels flexible. They also release nitric oxide, which aids in reducing blood pressure and improving blood flow.

Avocado
Avocados are rich in potassium and monounsaturated fats that can reduce blood pressure and LDL cholesterol levels, making it easier for the blood to circulate. The fruit is a storehouse of other essential vitamins, too, like vitamins E, C, K, and B6.

Cinnamon
Cinnamon is a sweet flavored bark that can make any dish delicious. It is a must-have spice for anyone looking to better their blood circulation. Cinnamon improves the blood flow in the coronary arteries, which supply blood to the heart. It also helps with blood vessel dilation in other body parts.

Citrus fruits
Besides being an excellent vitamin C source, citrus fruits, like oranges, lemons, and grapefruits, are rich in flavonoids. Flavonoids are healthy compounds that positively impact blood pressure and nitric oxide production, helping improve blood flow.

Radish
Radish is a helpful inclusion for enabling the circulatory system to work effectively. It is rich in nitrates, which convert to nitric oxide in the body, improving blood flow to the organs and tissues by loosening the blood vessels.

Pomegranate
This red, juicy fruit is rich in nutrients, nitrates, and antioxidants that amplify blood circulation. Pomegranates dilate the blood vessels and reduce blood pressure, allowing more nutrients and oxygen to travel to the muscles and other tissues. A healthy blood oxygen level is a must for an active lifestyle as it brings a significant performance boost.

Turmeric
Turmeric is a herbal ingredient widely discussed for its health and therapeutic benefits. Its antioxidant and anti-inflammatory properties accentuate blood circulation and open blood vessels. Studies suggest that curcumin in turmeric amplifies nitric oxide secretion, reduces inflammation, and helps fight oxidative stress.

Onions
Onions contain flavonoid oxidants that boost blood circulation and improve heart health by helping the veins and arteries widen. One can add onions to their meals or try onion juice to enjoy their benefits.

Leafy greens
Green leafy vegetables like collard greens and spinach have a high nitrate level. Like the other nitrate-rich foods on our list, they help with blood circulation and ensure better blood flow by dilating the blood vessels. Research suggests that people who regularly add spinach and Chinese cabbage to their meals have a lower blood pressure than those who avoid meals with many vegetables.

Sweet potatoes
A rich source of iron and other essential minerals, sweet potato helps with red and white blood cell production. It is a healthy and delicious addition to the nutrition regimen for improving blood circulation.

Cherries
Cherries are a good source of vitamin C, which helps with iron absorption in the body. Iron is essential for producing hemoglobin, a protein in red blood cells. Cherries can be used in various recipes or eaten fresh after washing and removing the stem.

Tomatoes
Tomatoes lower the functioning of specific enzymes in the body to help control blood pressure. They also help widen blood vessels to improve blood flow. Further, tomatoes disrupt platelet aggregation and lower inflammation, which betters blood circulation.

Grapes
Deep purple-hued grapes are a rich source of antioxidants, which boost blood flow by relaxing the blood vessel walls. They also ensure the blood vessels work properly. Further, grapes contain compounds that reduce inflammation and make the blood less sticky, reducing the susceptibility to blood clots. So, adding these sweet treats to meals can go a long way in lowering circulation issues.

Previous Read

Understanding arthritis – A common joint condition

The joints are constantly working while we move our limbs, so, understandably, people may develop certain joint conditions that cause pain and compromise mobility, especially with age. One of the common joint conditions is arthritis, which leads to joint inflammation and mild to severe pain. While there are several types of arthritis, the two most common types are rheumatoid arthritis and osteoarthritis. Stages Rheumatoid arthritis has four stages: Stage 1: At this stage, inflammation occurs inside the joints, and swelling, stiffness, and joint pain are the common symptoms. Stage 2: The inflammation of the joint lining, synovium, aggravates at this stage and results in cartilage damage. The affected joints’ range of motion is also compromised, causing pain and discomfort. Stage 3: At this stage, the severity of the joint condition increases, and it leads to bone damage. This results in more pain, loss of mobility, and weakness of muscles. The bones rubbing against each other can cause bone deformity as well. Stage 4: This is the final stage where the joints stop functioning completely. It leads to more pain, stiffness, and swelling, and the bones may even fuse, which is known as ankylosis. Osteoarthritis also has four stages of progression: Stage 1: Wear and tear may affect the knee joints, and minor spur growths on the affected bone can also be seen, but the condition does not cause too much pain at this stage. Stage 2: The bone spur growths increase and cause pain, and the knee joints become stiffer. Stage 3: This stage is characterized by joint inflammation leading to increased pain and stiffness. Walking can also cause popping sounds in the joints. Stage 4: The space between the bones in the joints becomes very narrow, causing the cartilage to wear down. Also, a chronic inflammatory response caused by the breakdown of cartilage aggravates discomfort and pain. Diagnosis of arthritis These joint conditions can be diagnosed using several tests. A physical examination reveals whether a patient has red, warm, and tender joints, and this test also helps examine the fluid around the joints. A rheumatologist can analyze the level of inflammation in the joints to determine the type of arthritis an individual is affected with. Also, blood tests are undertaken to check for antibodies like anti-CCP, rheumatoid factor, and antinuclear antibody. In addition, X-ray, CT scans, and MRI are also performed to check the condition of the cartilage and bones. Prevention of arthritis A family history of joint conditions like arthritis or aging can increase one’s risk of developing arthritis, but making certain lifestyle changes can also help lower the chances of developing the condition. To start with, one should include more foods with omega-3 fatty acids in their diet as these healthy fats are anti-inflammatory. One should also exercise regularly, keep their weight under check, reduce stress on their joints, and try to avoid injuries. Also, if one notices any symptoms of arthritis, they should consult a doctor immediately as early diagnosis goes a long way in managing the condition effectively through timely treatment.

Next Read

7 Conditions That Increase the Risk of Osteoporosis

Osteoporosis can make the bones weak and brittle. Sometimes, the bones are so brittle that mild stress or a fall like coughing or bending over might result in a fracture. Typically, osteoporosis-related fractures occur in the spine, wrist, and hip. Bone is a living tissue that constantly breaks and replaces itself. Osteoporosis occurs when the new bone creation fails to keep up with the loss of old bone. There can be different causes of osteoporosis, but some health conditions increase the risk. Inflammatory bowel disease Several studies reveal that patients with inflammatory bowel disease (IBD), predominantly Crohn’s disease, are more susceptible to developing osteopenia and osteoporosis. Studies suggest that osteoporosis might occur in every one in seven people with Crohn’s Disease. However, there is no one specific reason for IBB being responsible for osteoporosis. But some plausible explanations include: Prednisone, a corticosteroid for IBD treatment, impacts bone metabolism. In only a few months of consumption, it decreases bone density and heightens the susceptibility to fracture. Sadly, even low prednisone dosage can increase the risk of fractures. Alternative options like methotrexate and cyclosporine can also lower bone density. Crohn’s disease, or IBD, is a known risk factor for osteoporosis. Many newly diagnosed patients showed low bone densities even before they started corticosteroids. Researchers believe that the increased circulatory inflammatory cytokines hamper bone resorption and formation.  Patients with IBD have a low body mass index, which aggravates the osteoporosis risk. Some IBD patients have a history of small bowel resections or movement. Hence, vitamin D or calcium absorption might be inadequate.  Diabetes mellitus Unfortunately, scientists fail to understand the reasons behind lower bone density in people with Type 1 diabetes. However, studies suggest that those with this type of diabetes have lower-than-normal bone formation and bone turnover. A plausible reason for its association with osteoporosis is that high blood sugar might shut down bone formation. Moreover, people develop type 1 diabetes in their childhood. It is the time when the body is still building bones. Hence, those with Type 1 diabetes might never get a chance to acquire their peak bone density. At times their bone mass might not be significantly lower than normal, but still, people with type 1 and type 2 diabetes have a greater susceptibility to developing fractures than others. Autoimmune disorders Three million adults in the country have rheumatoid arthritis or lupus. They are both autoimmune conditions. In such diseases, circulating chronic inflammatory factors amplify inflammation in the body. A chronic inflammatory disease aggravates the osteoporosis risk as it heightens the bone turnover rate, wherein old bone gets replaced by healthy bone.  In addition, people with autoimmune disorders take corticosteroids for an extended duration to lower the inflammation and keep symptoms in check. Long-term corticosteroid intake weakens the bone by reducing the functioning of cells responsible for bone-building. Moreover, patients are less active since the disease inflicts pain and impairs movement. It further weakens the bones.  Lupus is predominantly common in women between 15 and 45, mainly during the peak bone-building years. Anything that hampers bone growth during these years aggravates the osteoporosis risk. Thus, discuss your risk with the doctor when you have an autoimmune disorder.  Celiac disease People with celiac disease include foods that have gluten and protein. It can damage the villi, a threadlike projection that lines the small intestine. Consequently, the nutrients in the food do not get adequately absorbed, also known as malabsorption. Some nutrients that are not absorbed are vitamin D, calcium, and vitamin K. These are essential for healthy bone development. Hence, low bone density is prevalent in adults and children with celiac. The risk is even more common in people whose disease was not diagnosed until adulthood as they went longer without calcium and other nutrient absorption necessary for healthy bones.  Moreover, the connection between osteoporosis and celiac disease is so potent that researchers recommend everyone who developed osteoporosis at a young age get tested for celiac disease to assess whether malabsorption is the reason for low bone density. At times, osteoporosis diagnosed after you break a bone indicates celiac disease because it does not always produce apparent symptoms. In addition, researchers also recommend seniors with osteoporosis get examined for celiac disease if they do not respond to the treatment.   Asthma Asthma does not directly aggravate the risk of developing osteoporosis, but the treatments for the breathing condition might increase the susceptibility to osteoporosis. In the country, around twenty million people have asthma, including nine million children below eighteen. Usually, people with asthma employ corticosteroids like asthma inhalers to keep the disease in check. Further, you might be advised to take prednisone for a short duration during an asthma attack. They help relieve asthma symptoms like wheezing and breathlessness but might simultaneously result in bone loss, a risk factor for osteoporosis. Moreover, people with asthma cannot partake in many activities, thus the risk of osteoporosis aggravates. Hyperthyroidism It is a condition wherein the thyroid gland releases excessive thyroid hormone. It can result in fragile bones and weak muscles. Simultaneously, it might also lead to another lesser-known condition called hyperparathyroidism. Four small parathyroid glands sit behind the thyroid glands in the neck. They are responsible for producing a parathyroid hormone that regulates the calcium levels in the blood. When they are overreactive, the body starts drawing calcium from the bones. It results in bone loss. For diagnosis, you can undergo a routine blood test. If it indicates high calcium levels, it might be a sign of the condition. However, it might also cause other symptoms like fatigue, kidney stones, depression, and irritability. After the hyperactive gland is in-check, bones can repair some parts of the damage. Eating disorders People with anorexia have low estrogen levels, resulting in bone loss, like in postmenopausal women. Moreover, bulimia and anorexia can curtail the degree of nutrients absorbed in the blood and delivered to the bones.

Our Blogs

Stages, diagnosis, and prevention of ADHD

Stages, diagnosis, and prevention of ADHD

ADHD, short for attention-deficit/hyperactivity disorder, affects children worldwide, and this also often carries on into their adulthood. Some of the different problems faced by kids suffering from ADHD include sustaining attention for a long time, impulsive behavior, and hyperactivity. There might be other problems associated with ADHD, like low self-esteem, low grades in school, and difficulty in keeping up with relationships. More often than not, symptoms of ADHD are seen to have decreased with age. However, there are cases wherein ADHD symptoms never subside. Levels of ADHD There are three different levels or stages at which ADHD can affect individuals. They are: Predominantly inattentive ADHD This level of ADHD may be related to missing details very easily and getting distracted often. Also, one may get bored very quickly. One has difficulty in processing new information, and there is also the tendency to not listen properly. One might not be able to follow directions very clearly and also lose things like pencils or papers. It has been observed that girls are more likely to get inattentive ADHD than boys. Predominantly hyperactive-impulsive ADHD This is mostly associated with symptoms like restlessness and difficulty with sitting still. Kids suffering from hyperactive-impulsive ADHD have a tendency to talk consistently, and it’s less likely that they will engage in quiet activities.
Read More
Understanding skin aging

Understanding skin aging

Changes in the skin are one of the biggest signs that the body is aging. But how the aging of skin takes place depends on a lot of factors such as our diet, lifestyle habits, stress levels, and the like. For example, if you smoke regularly, it can lead to the production of free radicals, which damage healthy skin cells and cause wrinkles. So, let’s dig a little deeper into skin aging so that you can diagnose it and prevent it for as long as possible. Stages of skin aging As you age, you will start noticing changes in your skin. These changes take place in phases or stages. Learning about these phases can allow you to take better care of your skin and stay away from everything that can prove to be harmful to it. So, these stages of skin aging are: Stage I – Between 25 and 35 years This is the time when your skin will look extremely voluminous to you. But, this is also the time when the early signs of aging will start to appear. Therefore, it is important that you follow a good skincare regime. Some wrinkles can start appearing on the forehead. Lines can also start to appear on the face when you make normal expressions such as laughing, smiling, or frowning.
Read More
Stages, diagnosis, and prevention of addiction

Stages, diagnosis, and prevention of addiction

There are three terms that one can relate to addiction – reward, motivation, and memory. Addiction is when the body craves a behavior or substance in an obsessive pursuit of a reward. The person will have little concern about the consequences of the particular behavior or substance. Things to note in case of addiction Some of the attributes that one can relate with addiction include an inability to stay away from the substance, lack of self-control, an outrageous desire for the substance or behavior, ignorance towards the problems that the behavior might be causing, and a growing tendency to ignore the emotional response. Addictions have been known to interfere with daily life and there are also cases of relapse and remission. The complications of addiction can be physical, emotional, as well as financial. Stages of addiction There are five main stages of addiction. These include: Experimentation Every addiction starts with experimentation and during this stage, one cannot understand that this is the beginning of an addiction. One cannot be sure that this will turn into something serious, and hence no necessary steps are taken at this stage. A simple way to find out how this will turn into addiction is understanding the reason for experimenting and how often a person experiments with new substances.
Read More
Top debt settlement companies in the USA

Top debt settlement companies in the USA

Incurring debt is really common in this age and era as everything has become extremely expensive, from college education to owing a house. If you ever feel that your debt is too large and you may not be able to pay it in time, then you can seek the help of a debt settlement company. These companies essentially communicate with your creditor to try and lower your debt and the rest of it is typically forgiven. Given below is a list of the top 9 debt settlement companies in the USA. National Debt Relief If you have USD 7,500 or more in debt, then the National Debt Relief can be a great choice for you. It is one of the most prominent debt settlement companies in the country. The initial consultation is offered for free, but you will have to pay 15-25% of the settled debt amount as a fee. Freedom Debt Relief This a dedicated company that offers debt relief services to people who have at minimum USD 7,500 to USD 10,000 in debt. 15-25% of the settle debt amount is charged as fee once a settlement is negotiated, and in return, they offer the possibility of settling the debt within 24-48 months.
Read More
Allergies – Stages and prevention

Allergies – Stages and prevention

The immune system of our bodies is constantly fighting against viruses and bacteria to keep us healthy. However, in certain cases, the immune system may also end up fighting some substances that are not always harmful. When this happens, you experience an allergic reaction. The allergens are the substances that cause the reactions. With a little carefulness, you can prevent the allergies effectively. The allergic development Even though an allergic reaction can vary from person to person, it generally progresses in the same five stages: Stage 1 The allergen enters your body through food, air, or touch, and contact the cells in your body. Stage 2 Your immune system creates immunoglobulin E, which is a type of antibody. Stage 3 This antibody enters your gastrointestinal tract or respiratory tract but does not do anything. Stage 4 The next time when you are exposed to the same allergen, the immunoglobulin E treats it as a harmful substance and reacts with it. Stage 5 24 hours after the reaction, the immune system cells move towards the areas that were affected to release certain chemicals to treat it. How to diagnose allergies Your allergies can be diagnosed by a doctor. Before visiting him or her, you must recognize the symptoms of an allergic reaction.
Read More
Anemia – Symptoms, types, and prevention

Anemia – Symptoms, types, and prevention

Anemia is a kind of medical condition in which an adequate amount of oxygen fails to reach one’s body’s tissues owing to the deficiency of red blood cells in their body. When one suffers from this condition, their body feels weak and exhausted all the time. Symptoms There are different kinds of anemia and each of them has a cause of its own. It can have short-term or long-term effects and the disease can be mild or severe in nature. If one sees any symptoms suggesting that point toward anemia, it is essential to consult a doctor immediately. The signs vary from person to person and depend on the cause or their origin. Sometimes, the chronic disease causes anemia and the doctor ends up diagnosing the disease but the fact that one is suffering from anemia does not show up in the test. Sometimes, there are mild symptoms and then, with time the symptoms become more prominent indicating that the disease has penetrated one’s body more deeply. Some of the commonly found symptoms include breathing difficulties, fatigue, pale skin, chest pain, headache, dizziness, hands and feet turning cold, irregular heartbeat, and pain in the chest . Types of anemia Iron deficiency anemia This is the most common kind of anemia, which occurs due to iron deficiency.
Read More