Blood circulation is vital for our body, as it transports oxygen and nutrients to cells and removes waste products. During summer, many people may notice circulation issues due to high temperatures. But why does circulation suffer in summer, and what are the symptoms when it doesn’t function well? What can we do to improve it?
WHAT IS BLOOD CIRCULATION?
Blood circulation is the continuous flow of blood through the cardiovascular system, including the heart, arteries, veins, and capillaries. This circulation is crucial for maintaining homeostasis and the optimal functioning of all organs and systems in the body. The heart acts as a pump, pushing oxygen-rich blood from the lungs to the rest of the body through the arteries, and then returning deoxygenated blood to the lungs to be reoxygenated.
WHY DOES BLOOD CIRCULATION SUFFER IN SUMMER?
High temperatures in summer can negatively affect blood circulation. Heat causes blood vessels to dilate, leading to blood pooling in the extremities and reduced venous return to the heart. This condition can cause swelling in the legs and feet and, in some cases, exacerbate pre-existing circulatory problems such as varicose veins.
EFFECTS OF HEAT ON CIRCULATION
When the ambient temperature rises, the body tries to maintain a stable internal temperature through sweating and dilating blood vessels in the skin. This helps dissipate heat and makes the heart work harder to pump blood through the dilated vessels. As a result, some people may experience a drop in blood pressure, leading to dizziness, fatigue, and in extreme cases, fainting.
SYMPTOMS OF CIRCULATION PROBLEMS IN SUMMER
Circulation problems can manifest in various ways. Some of the most common symptoms include:
- Swelling: especially in the legs, ankles, and feet.
- Heaviness and fatigue: feeling tired without an apparent reason.
- Cramps and pain: particularly in the legs.
- Varicose veins: veins become more visible and swollen.
- Dizziness and fainting: due to low blood pressure.
WHAT CAN WE DO TO IMPROVE BLOOD CIRCULATION IN SUMMER?
Hydration
Staying well-hydrated is essential for good blood circulation. Water helps maintain adequate blood volume and facilitates the transport of nutrients and oxygen to cells. It is recommended to drink at least 8 glasses of water a day, and more if exposed to high temperatures or doing intense physical activity.
Regular Exercise
Physical exercise is one of the best ways to improve blood circulation. Activities such as walking, swimming, cycling, and practicing yoga can help strengthen the cardiovascular system and promote healthy blood flow. During summer, it is advisable to exercise during the cooler parts of the day, such as early morning or evening, to avoid extreme heat.
Healthy Diet
A balanced diet rich in fruits, vegetables, whole grains, and lean proteins can improve cardiovascular health and blood circulation. Foods like citrus fruits, berries, spinach, nuts, and omega-3-rich fish are particularly beneficial. Additionally, it is important to limit salt and saturated fat intake, which can contribute to poor circulation.
Appropriate Clothing
Wearing comfortable and light clothing can help avoid restricting blood flow. Tight garments, especially on the legs, can worsen swelling and circulatory issues. Opt for loose clothing made from breathable fabrics that allow good ventilation and comfort.
Rest and Leg Elevation
Taking regular breaks and elevating the legs above heart level can help improve venous return and reduce swelling. This is especially useful if you spend a lot of time standing or sitting. Try to elevate your legs for 15-20 minutes several times a day.
Avoiding Extreme Heat
Trying to stay cool and avoiding prolonged exposure to heat can prevent excessive dilation of blood vessels. Using fans, air conditioning, taking cold showers, and staying in cool places during the hottest hours are effective strategies for maintaining good blood circulation.
Massages and Complementary Therapies
Massages can help stimulate blood circulation and relieve muscle tension. Consider getting regular massages, especially on the legs, to promote better blood flow. Other complementary therapies such as acupuncture and hydrotherapy can also be beneficial.
Compression Products
Using compression stockings can be helpful for those with severe circulatory problems. These products are designed to apply pressure to the legs, helping to improve venous return and reduce swelling. Consult a healthcare professional to determine if these products are suitable for you.
A HEALTHY AND ACTIVE SUMMER
Blood circulation is essential for the optimal functioning of our body, and during summer, it is important to take extra measures to keep it in good condition. Staying hydrated, exercising regularly, eating a healthy diet, and avoiding extreme heat are some strategies that can help improve blood circulation.
If you experience persistent problems, do not hesitate to seek guidance from a healthcare professional.