Monthly Archives: February 2016

Circulation Boosting Exercises

Circulation is extremely important in our overall health, especially our veins. When circulation is reduced, ailments like varicose veins, kidney disease and even stroke may occur. Exercise plays a key role in improving blood circulation; we’ve rounded up some general tips to keep in mind when staying active that will benefit your health and your circulation too!

Raise Your Heart Rate

Any type of exercise that increases heart rate improves circulation. When the heart muscle contracts at a higher rate, the increased volume of blood moves more rapidly through the arteries and veins of the body, boosting circulation. You may know these exercises as cardio activities, and they are a vital part of improving your circulation. Daily activities such as walking or riding a bicycle strengthen and enlarge the heart muscle, improving the pumping efficiency. Increased circulation does not require extreme exercise, but can be achieved through daily exercises. If you want to incorporate more cardio exercise into your day, consider taking up running, swimming, kickboxing, skipping rope, and skiing. These are just a few effective options.

Pump Your Blood With Resistance

Both aerobic and anaerobic exercise improve circulation, but studies have shown that anaerobic or resistance exercise shows a greater increase in circulation. In a study funded by the National Strength and Conditioning Association, researchers studied 10 healthy, active men during both aerobic and resistance exercises. They determined that the resistance exercise increased blood flow to limbs more than aerobic exercise.

Amp Up Resistance Training

Resistance exercises may include lifting weights, sit-ups, pushups and chin-ups. Resistance training stimulates muscle growth and strength, improving blood flow to the arms and legs. Your circulation improves through consistent resistance training, making it an important component of a workout. To see increased circulation, incorporate resistance training into your workouts. Incorporate a variety of weight training exercises such as bench presses, squats, lunges, leg curls, overhead presses, and oblique twists. These exercises can be done by themselves or as part of your overall workout.

Building A Healthy Body For Life

Maintaining proper blood circulation should be a priority for all people. Regardless of your age or physical abilities, regular exercise to promote circulation has beneficial effects. Improving and maintaining blood circulation builds a strong heart muscle and also improves the efficiency of your body, ensuring that both the arms and legs receive oxygen and other vital nutrients.

 

Adapted (Via)

 

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Filed under Spider Veins, Treatment Options, Uncategorized, Varicose Veins, Vascular Health

Aging and Veins

Aging is inevitable and unfortunately, it’s also a common cause of varicose veins… in fact, varicose veins affect many as one out of every two people over the age of 50.

Here’s why:

As we age, all the blood vessels in the body tend to become less flexible and less elastic. This means that your veins could expand, but not necessarily return to their natural shape. This expansion can cause the veins to become damaged or not close properly, which then results in abnormal backward flow through the open valves.

This is more commonly known as venous reflux, which causes blood to collect, leaving veins expanded and resulting into those unwanted varicose and spider veins. If untreated, these varicose and spider veins can lead to swelling, leg ulcers and changes in the skin surrounding the lower leg and ankle.

Luckily there are minimally invasive treatments available to help treat and prevent problematic varicose veins.

Dr. Robert Merchant and Dr. John Daake of the Reno Vein Clinic can provide a consolation to determine the best treatment for you.

Visit www.renoveinclinic.com or call 329-3100.

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Filed under Spider Veins, Varicose Veins, Vascular Health

5 Heart Healthy Tips for American Heart Month

February is American Heart Month, a time when we recognize the importance of heart health. And yes, heart health has a major impact on vein health too. This impressive organ sends life-giving oxygen,, nutrient through your bloodstream and beats nearly 3 Billion times, nonstop in our lifetime.

To ensure your heart is healthy, here are five things to consider: (Adapted Via)

Exercise to support, not strain, your heart.

Research has found that lower-intensity exercise (staying just below your target heart rate) is healthier than exercise that’s high stress and high intensity.

Enjoy Nature and Relaxing 

Stress is bad for the heart. Try to get outdoors and connect with nature daily Doing anything outside, whether it’s taking a hike or sitting in the park, significantly reduces stress hormones and lowers blood pressure, which benefits your heart.

 Eat more heart-healthy foods.

There are certain foods that are heart protective because they contain omega 3 and other healthy fats, critical vitamins and minerals, and fiber and phytonutrients that help keep heart tissues healthy. Here’s a partial list of foods you should eat more of: salmon, ground flaxseed, oatmeal, black or pinto beans, raw almonds and walnuts, and brown rice. Among the many heart-healthy fresh fruits and vegetables, these are especially beneficial: orange vegetables, spinach, broccoli, tomatoes, asparagus, orange fruits, and blueberries. 

Get 6-8 hours of sleep at night.

A recent study found that getting too little or too much sleep is bad for the heart, increasing one’s risk for heart disease. (Read study here.) However, there’s another good reason to work on getting the right amount of sleep. Sleep washes away any negatives from the day before and helps you feel charged up and ready to go for the next day.

 Seek laughter and happiness

Scientists have found ample evidence for the health benefits of lightheartedness and optimism for healing and fighting off illness. Seeking happiness-producing activities is a good way to relieve stress, enjoy others’ company, and feel better. Give it a try this month. It will do your heart good.

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