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How To Sleep For Better Blood Circulation

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Alleviate Symptoms Of Varicose Veins And Lymphedema

Whats The Best Sleep Position For Better Blood Flow and Circulation – by Dr Sam Robbins

A leg with leaking varicose veins will see the pooling of blood and products of waste gather to create an accumulation of toxins and pressure within the limb. This occurrence results in painful legs that feel heavy and tired. As the day goes on with sitting and standing symptoms tend to get worse.The same leaking veins can cause problems beyond just the legs. Problem veins that cause pressure retention can also result in creating lymphedema damage to the bodys lymphatic system. The tiny thin channels of lymphatics collect the lymph tissue fluid from the body to transmit it back through the bloodstream. Lethargic lymphatics, that are not doing their proper job, can produce swelling to the feet and toes. By raising the legs at the end of the day and sleeping with legs elevated symptoms of varicose veins and lymphedema leg swelling can be relieved.

Regular Exercise At Home And At Work

As everybody knows, regular physical activity is essential for improving circulation, as confirmed in this study carried out by the Santa Catarina State University in Brazil. However, what many people fail to take into account is that exercise isnt something that should be limited to one particular time of day.

What your body needs is aerobic movement. This is an activity that encourages the oxygenation of your blood and a regular heartbeat. Because of this, you should make the most of any time you get to improve your aerobic fitness, and try out the following tips:

  • Always choose stairs over the elevator.
  • Every half hour, you need to get up and walk.
  • If possible, try to do as many errands as you can on foot instead of taking the car.
  • Try to find time throughout the day to get out and walk quickly for at least 20 minutes.
  • If youre seated for hours at a time, get a mobile foot rest you can do a little exercises with.

What Side Is Best For Gerd

Believe it or not, knowing the best side to sleep on may reduce your acid reflux symptoms. Sleeping on your right side can cause more acid to leak through your esophagus. Sleeping on your stomach or back makes GERD symptoms worse, too. To lower the risk of GERD problems, patients usually sleep best on their left sides.

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Consult Your Doctor About Proper Supplementation

Nutrition is essential for seniors to maintain a healthy muscle mass and avoid the degenerative musculoskeletal effects of aging.

However, in some cases, the development in such conditions can be too quick to be managed solely with a healthy diet.

In that case, many doctors might suggest adding a few dietary supplements to the mix in order to keep bodily functions, including vascular health, in check.

What Affects Blood Circulation

Whats The Best Sleep Position For Better Blood Flow ...

Many factors influence how blood circulates through the body.

Peripheral artery disease is a circulatory condition that can the blood vessels to narrow, making it more difficult for blood to circulate and reducing overall blood flow through the body.

As a result, you might experience tingling, numbness, and even nerve and tissue damage over time.

Common conditions like nerve disorders, thyroid disease, diabetes, and anemia all have a significant impact on circulation.

Pregnancy also has an effect on blood circulation.

Some pregnant women experience circulatory problems due to shifting organs and increased demands on blood flow.

An unhealthy lifestyle is one of the leading contributors to poor blood circulation.

Smoking, excessive alcohol consumption, and a sedentary lifestyle can all result in circulatory deficiencies.

Even everyday activities like drinking caffeine or sitting for extended periods at work can have a negative impact on your circulatory system.

While some of these environmental causes of poor blood circulation are unavoidable, preventative measures can greatly decrease the impact of circulatory problems.

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Control Your Blood Sugar

Elevated glucose levels can cause damage to the lining of your small blood vessels and this can mess with your circulation. Diabetes also promotes the formation of plaque in the body, increasing your risk of PAD. The fatty deposits narrow the blood vessels .

Aim for a hemoglobin A1C less than 6.5% if you have diabetes, says Dr. Varghese. Your diet plays a big role here, and loading up on foods that can help lower your blood sugar naturally, such as leafy greens, whole grains, lean proteins, and legumes, can make a big difference.

Is Your Mattress Comfortable

Mattresses are made of a variety of materials. Some are softer or firmer. The type of material that a mattress is made out of affect your body temperature.

When it comes to the firmness of a mattress, you want one that is firm enough to support your spine, but also soft enough to conform to the shape of your body. People who suffer from back pain may be most comfortable on a mattress that is softer and more cushioning.

You can’t know for sure how your mattress will work out until you’ve been resting on it for a while. When shopping for a mattress, buy one from a store that will let you test it for several weeks and exchange it if it doesn’t work for you.

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Cut Down On Causative Agents And Harmful Habits

As you now know, bad habits, such as smoking, can be detrimental to everyones health in a variety of ways, especially for the elderly and those who have been doing it for a very long time.

Many health conditions are treated or greatly improved simply by finding the causative agent and cutting down on it, such as simple sugars and carbs in diabetes.

You should also avoid secondhand smoke and other forms of nicotine smoking, such as vaping.

Sleep On Your Side To Boost Vein Health

Improve Blood Circulation and Sleep Better with The Science of Reflexology

Sleeping on your side can also help drain your bodys lymph fluid, meaning your risk of swelling will also go down. This is especially true if you sleep on your left side, since thats your dominant lymphatic-side. And left-side sleeping wont just boost drainage. It can also improve your lymph nodes performance, strengthening your immune system and helping you fight off infections.

Plus, improved lymph drainage can help your heart. Because better draining near your heart means the organ doesnt have to work as hard, so its under less pressure. And, side sleeping is very important for boosting your circulation. But if youre pregnant, you should always sleep on your left side, not your right. Not only will this boost blood flow to your heart and your fetus, but it will also keep your uterus from pressing on your liver. Something thats very important to the functioning of your internal organs.

Want to take more steps to protect your vein health? Our Houston area vein specialists are here to help! Schedule a diagnostic ultrasound with one of our skilled technicians. We can identify any potential problems to help keep your veins working just the way they should!

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Eat More Fruits And Veggies

Besides reducing your sugar and fatty food intake to steer clear of high blood pressure, plaque formation, and diabetes, adding more fruits and veggies to your repertoire leads to more nitrates and other compounds in your diet, says Dr. Patel, which your body then uses to create nitric oxidea chemical compound we exhale that boosts blood flow by relaxing blood vessels.

Foods that are high in nitric oxide converters include leafy green vegetables , beets, cauliflower, carrots, broccoli, citrus fruits, watermelon, and pomegranates. The more colorful your plate looks, the better off you will be.

Take Simple Steps To Improve Blood Circulation

You dont need any fancy equipment or an expensive gym membership to improve poor blood circulation. A simple walk in the park, sleeping with your legs elevated, light yoga, and gentle stretching can significantly improve your circulation.

The best way to sleep for circulation while you sleep is to put a pillow under your feet. As a side sleeper, you can put a pillow between your knees for greater comfort too. If you experience sleep apnea or snoring, a wedge pillow behind your head and shoulders props you up to open the airways, allowing better sleep and blood circulation.

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Is It Better To Sleep On Your Front Back Or Side

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Everyone has their preferred way to sleep some of us wont be able to nod off unless theyre firmly lying on their fronts, whereas others are only comfortable on their backs or curled up on their sides.

Whatever works for you is great, but what about the science behind it all? Is it all down to personal preference, or is there a particular position which can improve your life in any way?

We asked a variety of experts to see if there is a right way to be sleeping, in terms of everything from how good a nights sleep youll get to how it can affect your digestion.

Posture and snoring

Unfortunately, theres a bit of a trade-off between keeping a good posture and reducing snoring if you want to sleep on your front or back.

“Sleeping on your stomach can be useful for snoring but tends to be bad for your posture. It can lead to neck and back pain because it is hard to keep your spine in a neutral position whilst sleeping on your stomach,” explains Push Doctor medical officer Dr Tom Micklewright.

“Conversely, sleeping on your back is one of the best positions for helping to keep your head, neck and spine in alignment but can make snoring worse, as it causes your tongue and tissues of your neck to partially block off your airway.”

If you want the best of both worlds, sleeping on your side could be the solution Micklewright says it can “help reduce snoring and help with your spinal position”.

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Tips To Improve Circulation In Legs While Sleeping

Blood Flow

Proper blood circulation is vital for your health, but its not always easy to get your blood flowingespecially while you sleep at night. Your lungs, heart, and muscles rely on a steady flow of blood and oxygen to perform their essential roles and remove any waste created by those organs. Immune system cells also require proper circulation to move throughout the body and fight off potential disease and infection. Without proper circulation, your body cant function at its best. Keep reading to learn what causes poor circulation and how to address the root causes so you can improve blood circulation both during the day and while you sleep.

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Manage Stress To Increase Blood Flow

The dangers of stress are well documented, but did you know that stress can also cause poor blood circulation? Stress raises blood pressure, which can cause poor circulation.

While its not easy to eliminate stress from your life, there are some easy steps you can take right now to make it happen.

Some things you can do include learning to accept things you cant control, spending more time with loved ones, and incorporating stress-reducing supplements like kava kava or valerian root to your diet.

Choose A Position That Helps Your Heart

Your sleep position affects the ease with which your heart pumps blood to extremities and throughout your body. If you find yourself waking with numbness or tingling in your arms or legs, a simple change of sleeping position might be enough to alleviate the minor symptoms of bad circulation.

The ideal sleeping position has the spine properly aligned and doesnt put pressure on your limbs. If youre a side sleeper, be sure to use pillows of sufficient height and firmness to keep your neck straight. Lying on your right side can reduce blood flow by constricting the vessels through which blood returns to your heart, so try sleeping on your left side.

You may find it challenging to align your arms for optimal blood flow when you sleep on your side, especially if you place an arm under your head for support. This compresses the arm and the shoulder and is a common cause of numbness and pain. Try sleeping on your back so that all of your limbs are positioned for optimal blood flow.

It should be noted that there are positive and negative consequences of sleeping on both sides of your body and sleeping on your back. All positions have an impact on the position of your internal organs, and which position is better for your health depends on your condition. If you are unsure, consult a medical professional about the best sleeping position for you.

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Exercises To Improve Your Blood Circulation

The best and cheapest poor blood circulation treatment is exercisewalking, running, strength training, yoga, swimming, or any exercise you enjoy. Moving your body is a simple way to improve blood flow throughout your body.These resources will show you how to improve blood flow to your legs with some simple exercises.

Are Recliners Bad For Leg Circulation

Improve Blood Circulation to your brain. Sleeping in a hammock.

As previously discussed, sitting for a prolonged period can have a detrimental effect on blood circulation. Recliners can actually help to improve circulation by raising the legs above the heart while in the reclined position. However, you should avoid sitting for too long in one position by taking frequent breaks to walk around or doing some stretches.

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Ways To Improve And Maintain Circulation During Pregnancy

Anyone can develop varicose and spider veins at any time, but pregnant women are especially prone to them. This is particularly true if their mothers and grandmothers had them. While there is no surefire way to prevent them, maintaining healthy circulation can help. Unfortunately, because there is a whole other person depending on your blood to thrive, circulation can slow during those nine months. However, there are some things you can do to improve it. Of course, always consult with your doctor before making any major lifestyle changes during your pregnancy.

1. Exercise.With your doctors permission, you should continue your exercise routine throughout your pregnancy, as long as its not extreme. If you dont have a routine, increasing your cardiovascular exercise to at least 30 minutes a day can improve your circulation. Go for a walk or a swim its that simple!

2. Spice up your diet. Spices like cayenne pepper and ginger may also help improve blood flow, so add them to your meals as much as you can tolerate. Just be careful, as some spicy foods have been known to induce labor. If you dont want to add these to your diet, consider taking them in supplement form.

3. Get a weekly massage. Want to get your blood flowing without putting in the work? Get a weekly massage. This can also help reduce your stress levels.

Promote Proper Blood Circulation By Sleeping On Zero

The best way to avoid poor blood circulation is to combat any symptoms before they occur. Blood circulation may be enhanced by relaxing or sleeping on an adjustable bed in a zero gravity position. The zero gravity position is a term developed as a position for astronauts to help relieve stress of earth’s gravity on the body while taking off into space. The zero gravity position is achieved by lying on your back, then raising your legs and head above your stomach or heart. This position minimizes the effect of gravity on your back, evenly distributes weight on your body in a relaxed state.

Adjusting the bed in a zero gravity position can be used as a very useful method to improve proper blood circulation. Elevating your feet and back may help reduce the swelling and body aches by promoting proper blood flow in your entire body. Likewise, an adjustable bed with high-quality latex mattress, like ZERO-G BEDS, may reduce the effects of poor blood circulation by allowing you to adjust yourself into a zero gravity position that will promote proper blood flow around your body.

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Best Sleeping Positions During Pregnancy

If you are pregnant, sleeping on your stomach or back will be uncomfortable or impossible. You will be most comfortable sleeping on your side. Favor your left side to maximize circulation for both you and your baby. Placing a body pillow or pillow under your belly can help relieve back pain. Place another pillow between your legs and bend your knees to be even more comfortable.

Avoid This Position During Pregnancy

You’ve probably already heard this from your doctor, but just in casepregnant women should not sleep on their backs during the third trimester of pregnancy. For more than half a century, we’ve known that pregnant back sleepers are reducing blood flow to their fetus.

But only recently researchers discovered that this sleep style also raises the risk of a stillbirth, even in otherwise healthy pregnancies. You should also avoid lying on your back during the dayjust 30 minutes of this posture has been shown to force your fetus to shift to a state that requires less oxygen to survive. These results suggest that lying on your backeven for a short restreduces the oxygen available to your fetus.

Support Vs Firmness: What’s The Difference

How to improve circulation in legs while sleeping ...

Support refers to how well a mattress keeps your spine aligned in the correct position. The right mattress will gently guide your spine into its natural alignment. This is the position it’s meant to be in during sleep. Spinal alignment is important for comfort and health as it can have an effect on muscles, joints, bones, nerves, and blood flow. Whenever possible, get a mattress that has a high level of support.

Firmness is a term that refers to the feel a mattress provides. How comfortable you are on a given mattress is very subjective, however, firmness can be measured loosely by how much give there is in response to your body and its contours. If you lay on a mattress and sink deep into it, then it’s soft, as the mattress has a lot of give. A firm mattress won’t allow the contours of your body to displace it as much, so it will give less when you lay on it.

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