Foods Good for Blood Vessel Health and Blood Vessel Health Exercises

I will provide information on foods that are good for blood vessel health and blood vessel health exercises. Blood vessel problems can lead to vascular dementia or blood vessel edema. Regular exercise improves blood circulation and helps maintain healthy blood vessels. I will tell you about the health methods needed for blood vessels, so please follow them and continue to live a healthy life.

1. About Blood Vessels

The blood vessels in our body are mainly composed of arteries that exit the heart, veins that return, and capillaries that connect arteries and veins and exchange nutrients, oxygen, and waste products with the extremities of our body. Among them, capillaries have a very small diameter of 0.01 mm, so blood flow is more likely to stagnate compared to arteries and veins.

Just as a town where people don't live becomes a ghost town on its own, if blood circulation is not good and the supply of nutrients to the end of the capillaries is not good, they can disappear. As we age, our hands and feet gradually get colder, which, in a broad sense, can be seen as the end of the blood vessels bursting and dying.

Just as you can revive a dying commercial district by building a government office building there to get people to visit, if you want to revive blood vessels that are dying due to poor blood circulation, you need to make it so that blood can flow well.

It's important to circulate blood, but it would be even better if you could deliver clean blood instead of thick blood with a lot of waste products. Today, I will introduce some good food related to this and a very powerful lifestyle method that you can do at home without spending a penny, so I think it would be good if you try it.

2. Effective Methods

First, to increase blood flow, your body needs to be warm. You should also drink warm water instead of cold water. You should also think about your eating habits. If you overeat, your body will inevitably gather blood flow to the stomach and liver in order to digest food. As much blood flows to the stomach and liver, blood flow to the extremities will inevitably decrease.

In particular, those with poor digestive function may experience a greater impact as blood flow is tied up in the stomach and liver for a longer period of time.
To make matters worse, many people with cold hands and feet also have poor digestive function, so it's a good idea to eat a little less than you normally would, and I hope you won't forget that this is good in many ways.

There is a very effective method to deliver stagnant blood throughout the body, called the Kaktang method (각탕법). The principle of foot baths is to warm the legs and bring blood up, but the Kaktang method is one step further.

Starting from both the fingertips and toes, the farthest parts from the heart, and circulating blood from top to bottom and bottom to top is a really good circulation method.

All you need is a bucket, a bath chair, and a thermometer from a stationery store. Fill a bucket with water and maintain the temperature at around 42 degrees Celsius, but as time passes, the temperature of the water will drop, so check it with a thermometer and add fresh water.

If the temperature is too high, there is a risk of burns, and if the temperature drops below 40 degrees Celsius, the effect will decrease, so maintain it between 40 and 42 degrees Celsius, and it is good to do it for about 15 minutes. You will sweat profusely afterwards. People with high blood pressure can also experience a lowering of blood pressure, so I encourage you to try it consistently and see for yourself.

3. Foods Good for Blood Vessel Health

There are various foods that help promote blood vessel health. They improve blood circulation and support heart health, helping to prevent cardiovascular disease. Below are some examples of foods that are good for blood vessel health.

Fish: Fish rich in omega-3 fatty acids helps promote blood vessel health. Salmon, tuna, and mackerel are good choices.

Leafy Green Vegetables: Leafy green vegetables such as spinach, kale, and broccoli provide nutrients such as folate, calcium, and vitamin K, which strengthen blood vessels.

Berries and Avocado: Berries like blueberries and strawberries, as well as avocados, contain antioxidants and dietary fiber that contribute to blood vessel health.

Sweet Potato: Sweet potatoes, rich in beta-carotene and vitamin C, help protect blood vessels and reduce inflammation.
Nuts: Nuts such as walnuts, almonds, and cashews contain healthy fats and dietary fiber that promote cardiovascular health.
Cucumber: Water-rich cucumbers help remove toxins from the body and lower blood pressure.
Olive Oil: Olive oil provides healthy fatty acids that help reduce atherosclerosis and lower blood pressure.
Green Tea: Green tea, with its antioxidant properties and ability to promote vasodilation, improves blood circulation and is very beneficial for blood vessel health.

The above foods can help promote blood vessel health, but maintaining physical activity and a balanced diet is also important. You should also avoid excessive alcohol consumption and smoking, and pay attention to stress management.

4. Foods that Purify the Blood

There are many foods that purify the blood, but among them, Chungkukjang (청국장), which embodies the spirit and tradition of our ancestors, contains vitamin K2, which returns calcium deposited in blood vessels to the bones, purifying the blood.

In addition to promoting blood circulation in the body, genistein, one of the major isoflavones in soybeans with a structure similar to estrogen, can bind to estrogen beta receptors and increase collagen synthesis, helping to make the skin more elastic in middle-aged and older women whose estrogen secretion is gradually decreasing.

The choline in soybeans also contributes to dementia prevention. We knew that Chungkukjang was good, but now we know it better, so I hope you will eat it more often.

5. Blood Vessel Health Exercises

Exercises that help promote blood vessel health include aerobic exercise and strength training. These exercises promote blood circulation and improve blood vessel flexibility, helping maintain cardiovascular health.

Aerobic Exercise

Walking: Walking is an easy and effective aerobic exercise. Aim for at least 30 minutes of walking per day. You can enjoy walking in various ways, such as starting with a slow walk, gradually increasing the pace, or alternating between walking and running.
Jogging or Running: Jogging or running at a high heart rate helps improve cardiovascular function and reduce body fat. It's important to note that you should take sufficient rest and stretch to prevent injuries.
Swimming: Swimming is a resistance exercise that uses all the muscles in the body and helps promote blood circulation.

Strength Training

Weight Training: Strength training with light or moderate weights helps strengthen blood vessel health. Typical weight training exercises include dumbbell exercises, barbell exercises, and using resistance bands.
Bodyweight Exercises: Bodyweight exercises such as push-ups, squats, and planks strengthen muscles and improve physical fitness, contributing to blood vessel health.
Pilates: Pilates is an effective exercise for strengthening core muscles and improving body shape. It helps blood circulation and reduces stress, supporting blood vessel health.

Cardiovascular Exercise

Cycling: Cycling helps strengthen leg muscles and improve cardiovascular function. Riding a bicycle outdoors or participating in indoor cycling classes is a good option.
Aerobic Exercise: Aerobic exercise classes combine various exercise movements with music to enjoy cardiovascular exercise and enhance blood vessel health.

In Conclusion

Before starting any exercise, it's important to consult with a doctor to establish your individual health status and a suitable exercise plan. Also, make sure to stretch and rest adequately before and after exercise to prevent injuries, and maintain consistent exercise to manage your blood vessel health continuously.