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We feel it. When our circulatory system is up to par and running the way it should, we look and feel energized, strong, and mentally sharp. Once our blood circulation hits a snag, that’s when we begin to feel that all isn’t right anymore.
Good blood circulation ensures that all our organs are being served oxygen and the nutrients we ingest and need. Poor circulation on the other hand means that blood flow is slowed down or blocked because one or more obstructions in the blood vessels restricts the amount and rate of blood flow to the various areas of the body. As the circulatory system is the primary means of nutrient and oxygen conveyance to the cells, a functional deterioration disables the body’s healthy or optimal operation.

When Blood Circulation is Poor

One major cause of poor circulation is plaque build-up in the arterial and capillary walls. As more fat or plaque forms, the less room blood has to flow at a certain healthy rate. In the early stages, one will be able to feel some discomfort such as tingling, numbness, stinging pain, or throbbing sensations in the arms or legs. As the build-up progresses and blood flow restriction increases, the discomfort can develop into full blown diseases, some of which can turn life-threatening if the circulation problem is not mitigated.
Poor blood circulation can either be the cause or the effect these health problems:

• Cardiovascular disease
• Stroke
• High blood pressure
• Varicose veins
• Leg ulcers
• Blood clots
• Haemorrhoids
• Carpal tunnel syndrome
• Organ and tissue damage

Diabetes can cause poor blood circulation as well. A diabetic patient may feel cramping in the legs as well as pain in the calves, thighs, and buttocks. Those with advanced diabetes however may not significantly feel the symptoms of poor circulation because diabetic neuropathy can reduce symptomatic feelings in the limbs.
Obesity also poses the problem of poor circulation. Excessive weight puts stress on the body and compromises your blood vessels.
Chronic prolonged sitting can develop poor circulation. Sitting for over three hours at a time involves very little muscle movement. Inactivity slows down blood movement. The persistent occurrence of sluggish blood movement allows fatty acids to accumulate in the blood vessels which eventually lead to elevated cholesterol and high blood pressure. This is why sedentary people are usually at high risk of developing a number of cardiovascular related illnesses.
People who live in cold climates are likely to experience poor circulation as well with Reynaud’s disease. Reynaud’s causes fingers and toes to feel numb, painful, or spiked with pins and needles. In cold weather, the blood vessels temporarily narrow and restrict the flow of blood. The phenomenon can make fingers and toes turn to white, then, blue, and then back to pinkish as the blood flows again. It can also occur on nipples, lips, nose, and ears. Reynaud’s is not so much a debilitating illness but it can affect one’s quality of life.
Pregnancy may also cause poor blood circulation. A developing baby demands a lot of nutrition which can take a toll on the mother’s circulation. A pregnant woman may need to move more in order to keep the rate of blood movement up and adequate to serve both mother and foetus’ needs.

How to Improve Blood Circulation

It is important to treat a problematic blood circulatory system at its early stage in order to significantly decrease the risk of serious health complications. When caught early, poor blood circulation is still treatable. Left on its own though, it festers to allow blood clot formation and the development of other threats to the cardiovascular system.

Get Moving

Since we want the blood to circulate at a faster and stronger rate, a good portion of treating poor blood circulation goes to Exercise; yes, with a capital E. And there’s no two ways about this. Aerobic exercise is particularly important to upkeep cardiovascular and metabolic health. Physical activity keeps the heart muscles strong enough to maintain the circulatory system at optimum performance. This is why exercise must be incorporated in one’s lifestyle just as eating and resting are.

Eating Right

Aside from exercise, taking care of one’s diet is of paramount importance for maintaining good circulation. You may know the usual admonition to increase fruit and vegetable servings, curb sodium and sugar intake, can the transfats and processed foods, and drink to hydrate well. In addition to these, it would be best to incorporate certain foods into your diet are particularly good for blood circulation. These are:

Beets

Beets and beet juice have inorganic nitrates that turn into nitric oxide when consumed. Nitric oxide widens the blood vessels which allow blood to flow more freely thereby improving its oxygen and nutrient delivery and regulation of blood pressure.

Grapeseed

Grapeseed or seeds of grapes are rich in antioxidants. Grapeseed extract has been known to strengthen the blood vessel network, mainly the arteries, capillaries, and veins. Because of this, grapeseed may help prevent the onset of hypertension, a condition of chronic high blood pressure.
Foods high in Omega-3 fatty acids
Wild Alaskan salmon, chia seeds, and soybeans are some of the top foods rich in Omega-3 fatty acids. Omega-3 helps increase good HDL cholesterol in the blood which assists in picking up triglycerides and other bad cholesterol for processing and excretion by the liver. More HDL cholesterol presence in the blood means less opportunity for the formation of bad LDL cholesterol and triglycerides. HDL also cleans up pre-existing bad cholesterol deposits along the blood vessels.
Say Sayonara to Cigarette and Alcohol Habits
Smoking damages blood vessel lining and restricts the transport of oxygen to cells. Long term heavy drinking can weaken the heart and therefore drastically reduce the rate at which blood and the nutrients it carries can reach cellular tissue. Both vices may ensure that some areas of the body may not get enough blood. This can lead to organ and tissue damage or degeneration.
Good blood circulation is one of the keys to health and longevity. Take care of yourself today so you may reap the benefits of living a life of good quality tomorrow.

Keeping Safe from Blood Sugar Dysregulation

Experiencing high blood sugar or low blood sugar problems? If you feel drowsy after meals, get irritated and hungry 2-3 hours after a meal, or crave strongly for sweet desserts or snacks, then you have joined the ever increasing crowd of people with problems of blood sugar imbalances. In most cases, you can point a finger at the modern diet, often the culprit behind metabolic syndrome and blood sugar dysregulation.
Blood sugar dysregulation, also known as dysglycemia, simply means the inability of the body to regulate or maintain healthy blood sugar levels. In this case, a person with blood sugar dysregulation can either have high blood sugar levels, low blood glucose levels, or a fluctuation between both conditions.

What is Blood Sugar?

Another term for blood sugar is blood glucose. Glucose is the substance taken from the food we eat and converted into energy for the cells. Carbohydrates are a source of glucose which is processed in the digestive system and directly released into the bloodstream. Glucose in the blood triggers the pancreatic action of insulin release which allows the cells to receive or absorb the energy-giving glucose. It is normal after each meal for our blood sugar levels to rise and then settle down after an hour. A meal spikes blood sugar levels but insulin action and cell absorption balances out the glucose volume after a time.

When Does Blood Sugar Dysregulation Happen?

A person afflicted with blood sugar dysregulation either experiences chronic high blood glucose levels, low blood sugar levels, or fluctuate between these two conditions. When the body fails to regulate its blood sugar movements at healthy levels, things rapidly go south. Dysglycemia is often a precursor to diabetes. This condition often causes other health issues too such as immune system dysfunction, metabolic fatigue, and hormonal imbalances.
Chronic high blood sugar or hyperglycaemia can in the long run lead to blindness, erectile dysfunction, renal disease, and other serious conditions. Chronic hypoglycaemia or low blood sugar can spell kidney disorders, hepatitis, and problems with the endocrine system.
When a person chronically consumes a diet high in processed foods, refined carbohydrates, and sugary foods, he raises his blood sugar levels drastically all the time. The pancreas is tasked to meet this radical rise by pumping matching levels of insulin so that a large volume of glucose can enter the cells. Over time, the chronic elevated levels of insulin exhaust the cells so that they start refusing to absorb insulin and therefore become insulin resistant. When cells become insulin resistant, glucose is refused entry into them as well. There is now excess glucose in the blood and the person is now afflicted with high blood sugar or hyperglycaemia. Because the body will always try to metabolise excess sugar, it converts these excesses into triglycerides to be stored as fat.
On the other hand, chronic radical increases in blood glucose levels often sees hypoglycaemic (those prone to blood sugar levels lower than normal) crashing midday or a few hours after a meal. With more insulin opening cell doors to the higher volume of glucose in the blood, the cells tend to absorb more glucose and leave the bloodstream depleted of much of it. The body is then depleted of its energy source and goes into a crash. This phenomenon is termed reactive hypoglycaemia. Hypoglycaemics experience loss of energy, a constant craving for sweets, loss of focus, and even poor memory.
In both cases, blood sugar dysregulation leads to insulin resistance in the long haul causing huge issues over weight control, diabetes, and cardiovascular health.

Signs of a Blood Sugar Imbalance

Detecting the signs of an impending blood sugar imbalance is important to avoid problems of high or low blood glucose conditions later on. People need to be aware of the following symptoms so that early corrections can be made:

• Extra fat in trunkal area. Increasing girth or fat quantities at the torso is a sign that all is not too well. Usually the quantity of abdominal fat is a dead give-away; but, be also aware that fat at the torso includes upper body areas such as back and shoulder blade sections.
• Dark skin on jawline, neck, armpits or under the breasts. Elevated insulin levels cause this condition called acanthosis nigricans.
• Buffalo hump. A hump of fat at the base of the neck and between the shoulder blades can signal elevated blood glucose levels.
• Gynecomastia. Colloquially, gynecomastia is known as "man boobs". Increased blood sugar level can trigger an enzyme to change the male hormone, testosterone, to the female hormone, oestrogen. Such as action promotes growth of male breast tissue.
• Lab results showing either elevated or below normal blood glucose levels. It is important to get at least a yearly blood glucose test.
However, what if you are already having an imbalance? Here are some tell-tale signs that could alert you to whether you have a high or low blood sugar count.

Signs of Hyperglycaemia (High Blood Sugar)

Symptoms for hyperglycaemia include:

• Dry mouth
• Chronic thirst
• Chronic urination
• Suppressed appetite in the early stages; increased appetite later on
• Headache
• Blurred vision
• Fatigue, lethargy
• Weakness
• Difficulty waking up; drowsiness

Signs of Hypoglycaemia (Low Blood Sugar)

Hypoglycaemia symptoms list the following:

• Pallid face
• Tremors
• Tingling lips
• Palpitations, rapid heart rate
• Anxiety, panic
• Sweating
• Disorientation
• Drunken-like behaviour
• Cognitive impairment such as loss of concentration, impaired memory
• Paranoid and aggressive disposition
In diabetic patients, the condition of low blood sugar is dangerous as this increases the risk of death.

Tips for Balancing Blood Sugar Levels

As an ounce of prevention is always worth more than a ton of cure, the best way to make sure of maintaining your blood sugar at an even keel is to incorporate these suggestions into your lifestyle:

• Eat right. Minimize or best, eradicate your diet of processed, refined, and high sugar foods. A diet low in vegetable intake and high on junk food is the quickest way to destroying your body’s ability to regulate its glucose volume.
• Regular exercise. This improves insulin signalling.
• Decrease stress. Chronic stress invokes the chronic release of the hormone, cortisol. When cortisol lingers too long in the body, it elevates blood sugar levels. Its constant activity can cause blood sugar dysregulation.
• Avoid the habit of skipping meals. Chronic blood sugar crashes because of long intervals without fuel sources (food) plays havoc on the metabolic system.
These suggestions are but a short list and it would be good to be aware of more healthy habits. Keeping your blood sugar levels at a healthy balance most of the time actually just boils down to maintaining a wholesome and healthy lifestyle.

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