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3 Things You Didn’t Know Can Cause Poor Blood Circulation

3 Things You Didn’t Know Can Cause Poor Blood Circulation

Young people are generally unaware that poor blood circulation sets up a dangerous trap health-wise because its symptoms are not obvious while they’re young.

When symptoms are discovered, generally, when they’re older, it’s too late to find remedies. Indeed, prevention is paramount to address this issue. Following are some of the less known causes of poor blood circulation:

Three Lifestyle Causes of Poor Circulation

1. Binge Drinking

Studies have shown that drinking a glass of alcohol (distilled spirits, wine, or beer) a day can help the heart function better. It also helps maintain balance and the right proportions of fat in the blood and helps in lowering chances of developing blood clots and blocked arteries.

However, science also declares more than two drinks of alcohol a day can harm the heart. How? Large amounts of alcohol can affect how the heart works. If the heart isn’t pumping blood throughout the body effectively, other organs may suffer from lack of oxygen or nutrients. If the person drinking has clogged blood vessels, the heart has to work even harder.

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Studies on middle-aged and older people resulted in finding links between binge drinking and a higher risk of cardiovascular diseases like stroke, sudden cardiac death, and heart attack. Binge drinking may also lead to hardened arteries which increased the risk of cardiovascular disease.

Obviously, binge drinking should be avoided at all cost in order to have a healthy blood circulation. One way to avoid it is to limit the time you spend with your gang who’s into binge drinking. You can also hang a huge poster illustrating the dangers of drinking too much alcohol. Locate it somewhere you can always see it; on the fridge, your room ceiling, or your bathroom mirror. This way, every single day, upon waking up you’ll be reminded about the dangers of binge drinking.

2. Sitting For Too Long, Especially With Bad Posture

Sitting can kill!

While a brief period of sitting here and there is natural, long periods of sitting day-in and day-out can seriously impact your health and shorten your life. Excessive sitting is one of the causes of poor circulation.

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The Mind Unleashed has a notable description of prolonged sitting’s negative effects:

Organ Damage

  • The Heart – In a sitting position, blood flow slows down and muscles don’t burn enough fat, which permits fatty acids to clog in the heart much faster.
  • The Pancreas – The body’s ability to properly respond to insulin is badly affected by just one day of prolonged sitting. This leads the pancreas to produce more insulin, and this cause diabetes.
  • Colon Cancer – Excessive sitting may increase your risk of colon, breast, and endometrial cancers. It could be because of excess insulin production, which encourages cell growth.

How do you avoid sitting for too long? Adding more non-exercise movement into your daily routine makes a difference. If you set a goal of around 7,000 to 10,000 steps a day (just over three to five miles) it can go a long way toward more movement and less sitting.

For example, you can walk across the hall to talk to an office mate instead of shooting him an email, instead of the elevator, take the stairs, or park your car away from where your cubicle is.

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3. High Intake Of Sodium

A high intake of sodium is a more common cause of poor circulation.

Sodium is a mineral and electrolyte that’s crucial for your body to function well. According to the Centers for Disease Control and Prevention, around 90% of sodium you get comes from salt. Sodium assists in controlling blood volume and blood pressure. However, your circulatory health may suffer if you get too much of it.

A high sodium diet is linked to hypertension. According to the CDC, if sodium rises, blood pressure rises too. The Dietary Guidelines for Americans 2010 recommends you limit salt intake to less than 2,300 milligrams/day.

You must not consume 1,500 milligrams daily if you’re 51 years old or older, African-American, or have health conditions like HB pressure, diabetes, or chronic kidney disease. Processed foods and restaurant foods are full of salt. Don’t eat these foods and you’ll be able to avoid the intake of salt.

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So to sum up – avoid binge drinking, sitting for too long and remember to cut down the intake of salt in your diet to improve your blood circulation. A little bit of exercise can go a long way to get your circulation up and running.

Featured photo credit: www.winerist.com via winerist.com

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Anthony Dejolde

TV/Radio personality who educates his audience on entrepreneurship, productivity, and leadership.

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Last Updated on November 11, 2019

How to Improve Memory and Boost Your Brainpower

How to Improve Memory and Boost Your Brainpower

Have you ever noticed that some people are able to effortlessly remember even the most mundane details and quickly comprehend new things? Well, you can too!

To unlock the full potential of your brain, you need to keep it active and acute. Wasting time on your couch watching mindless television shows or scrolling through facebook is not going to help.

Besides getting out flashcards, what can you do to help remember things better and learn new things more quickly? Check out these 10 effective ways on how to improve memory:

1. Exercise and Get Your Body Moving

Exercising doesn’t just exercise the body, it also helps to exercise your brain. Obesity and the myriad of diseases that eventually set in as a result of being overweight can cause serious harm to the brain.

Furthermore, without regular exercise, plaque starts to build up in your arteries, and your blood vessels begin to lose the ability to effectively pump blood. Plaque buildup leads to heart attacks and it also reduces the amount of oxygen and nutrients that your blood carries to your brain. When the nutrients don’t make it there, the brain’s ability to function is compromised.

To prevent this from happening, make sure you get moving every day. Even if it’s just a brisk walk, it’ll help you maintain and increase your mental acuity. Brisk walking, swimming and dancing are all excellent activities. Take a look at these 5 Ways to Find Time for Exercise.

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2. Eliminate Stressors and Seek Help If You’re Depressed

Anything that causes you major stress, like anger or anxiety, will in time begin to eat away the parts of your brain that are responsible for memory. Amongst the most brain-damaging stressors is depression, which is actually often misdiagnosed a a memory problem since one of its primary symptoms is the inability to concentrate.

If you can’t concentrate, then you might feel like you are constantly forgetting things. Depression increases the levels of cortisol in your bloodstream which elevates the cortisol levels in the brain. Doctors have found that increased cortisol diminishes certain areas of the brain, especially the hippocampus which is where short-term memories are stored.

Prolonged depression can thus destroy your brain’s ability to remember anything new. Seek professional help to combat your depression – your brain will thank you.

3. Get a Good Night’s Sleep and Take Naps

Getting a consistent 7 to 8 hours of sleep each night will increase your memory. During sleep, the brain firms up memories of recently acquired information.

Getting enough sleep will help you get through the full spectrum of nocturnal cycles that are essential to optimal brain and body functioning during the waking hours. Taking a nap throughout the day, especially after learning something new, can also help you to retain those memories as well as recharge your brain and keep it sharper longer.

4. Feed Your Brain

Fifty to sixty percent of the brain’s overall weight is pure fat, which is used to insulate its billions of nerve cells. The better insulated a cell is, the faster it can send messages and the quicker you will be thinking.

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This is precisely why parents are advised to feed their young children whole milk and to restrict dieting – their brains’ need fat to grow and work properly. Skimping on fats can be devastating even to the adult brain.

Thus, eating foods that contain a healthy mix of fats is vital for long-term memory. Some excellent food choices include fish (especially anchovies, mackerel and wild salmon) and dark leafy green vegetables. Here’re more brain food choices: 12 Foods that Can Improve Your Brain Power

Deep-fried foods obviously contain fat but their lack of nutritional value is not going to help your brain or your body, so think healthy foods and fats.

5. Eat Breakfast and Make Sure It Includes an Egg

According to Larry McCleary, M.D., author of  The Brain Trust Program, an egg is the ideal breakfast. Eggs contain B vitamins which help nerve cells to burn glucose, antioxidants that protect neurons against damage; and omega-3 fatty acids that keep nerve cells firing at optimal speed.

Other foods to add to your breakfast include fruits, veggies and lean proteins. Avoid trans fats and high fructose corn syrup. Trans fats diminish the brain cells’ ability to communicate with each other and HFCS can actually shrink the brain by damaging cells.

Having a healthy breakfast in the morning has been shown to improve performance throughout the day. If you’re too busy to have a healthy breakfast, this maybe just right for you: 33 Quick And Healthy Breakfasts For Busy Mornings

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6. Write it Down

If there’s something you want to remember, writing it down can help.

It may sound like a no-brainer, but do you really know why? Writing it down creates oxygenated blood flow to areas of your brain that a responsible for your memories and literally exercises those parts of it. Here’s How Writing Things Down Can Change Your Life.

You can start a journal, write yourself emails or even start keeping a blog – all of these activities will help to improve your capacity to remember and memorize information.

7. Listen to Music

Research shows that certain types of music are very helpful in recalling memories. Information that is learned while listening to a particular song or collection can often be recalled by thinking of the song or “playing” it mentally. Songs and music can serve as cues for pulling up particular memories.

8. Visual Concepts

In order to remember things, many people need to visualize the information they are studying.

Pay attention to photographers, charts and other graphics that might appear in your textbook; or if you’re not studying a book, try to pull up a mental image of what it is you are trying to remember. It might also help to draw your own charts or figures, or utilize colors and highlighters to group related ideas in your notes.

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Here, you can learn How to Become a Person Who Can Visualize Results.

9. Teach Someone Else

Reading material out loud has been shown to significantly improve memory of the material. Expanding further upon this idea is the fact that psychologists and educators have found that by having students teach new concepts to others, it helps to enhance understanding and recall.

Teach new concepts and information to a friend or study partner, and you’ll find you remember the information a lot better.

10. Do Crossword Puzzles, Read or Play Cards

Studies have shown that doing crossword puzzles, read or play cards on a daily basis not only keep your brain active but also help to delay memory loss, especially in those who develop dementia.

So pick up the daily newspaper and work on that crossword puzzle, read a book or enjoy a game of solitaire.

Pick one to two of these tips first and start applying them to your everyday life. Very soon you’ll find yourself having better memories and a clearer head!

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Featured photo credit: Pexels via pexels.com

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