Tips on how to improve your blood circulation in the summer

The symptoms of poor blood circulation or chronic venous insufficiency, which affects 30% of Spanish adults, become more severe when the summer starts, increasing heaviness and tiredness in the legs.

Women are more likely to suffer from this, with their legs feeling more tired, swollen and clogged up. This is because the veins dilate more than usual, increasing the build-up of blood and fluid retention in the lower limbs.

What causes poor blood circulation?

When veins lose their elasticity and become distorted, the valves in the vein walls (which carry blood to the heart) do not close properly, and the blood pools in the legs, due to the force of gravity.

Furthermore, poor circulation can be made worse by:

• Being overweight.
• Hormonal imbalances, e.g. during pregnancy, menstruation or the menopause.
• A sedentary lifestyle.
• A poor diet, especially if it is high in fat and sodium.
• Taking certain medicines: contraceptive pill, antidepressants, anti-inflammatory drugs, etc.
• Diseases: thyroid, heart, kidney or liver diseases.
• Injuries, allergies or genetic problems.
• High temperatures, as they cause the veins to dilate and prevent blood from flowing back to the heart.

Tips on how to improve your circulation in the summer

The symptoms of poor blood circulation affect the health and quality of life of sufferers.  It can be disabling due to the discomfort it causes and it can lead to painful varicose veins (dilated veins).

To improve circulation at this time of year you should follow these tips:

• Do not remain in the same position for a long time: standing up, stationary or sitting; if it is unavoidable due to work or long journeys, try to move your feet and legs regularly, take a few steps, etc.
• Put your legs up whenever possible, especially if you spend a long time sitting (you can use a footrest). You should do this at midday, in the evening and atbedtime, raising your legs by about fifteen centimetres.
• Massage your legs and ankles with a cool gel in an upward motion, from the feet towards the knee, while you are lying down.
• Alternate showering with hot and cold water. To boost circulation, it is best to alternate warm showers (max. 38 °C) with cold jets on your legs. When finished, run cold water up your calves to relieve the feeling of heaviness.
• Moisturise your skin properly to keep it supple. After showering, you should apply a moisturising lotion or cream to your legs,massaging them gently to promote blood circulation.
• Avoid tight clothing as it can hinder venous return from the legs to the heart. Especially in the summer, it is important to wear loose-fitting, breathable clothing and comfortable shoes.
• Follow a balanced diet that is high in fibre. Overweight and constipation affect circulation, so to prevent them it is essential to consume fibre, fruit, vegetables and cereals, and to minimise your salt intake to reduce fluid retention.
• Drink at least 2 litres of water a day to keep your body hydrated and functioning properly.
• Avoid smoking and alcohol as they impede circulation.
• Perform moderate physical exercise regularly. Swimming, walking, dancing, exercising and cycling are good ways to improve circulation in your legs.
• Taking antioxidant supplements that boost circulation like Keriba Duo, a natural product obtained from the fresh whole fruits of the olive and pomegranate, helps to prevent cardiovascular diseases like high blood pressure and to control cholesterol levels, thus promoting optimal cardiovascular health.