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Greying hair and wrinkles tell their own story of passing time. But what does getting older mean for our bodies on the inside - and what impact do the passing years have on our circulation?
While there's no denying that our circulatory systems become less efficient as we age, there's plenty we can do to boost circulation, no matter how many miles are on the clock.
Here, we explore both the effect of ageing on our heart and blood vessels, and what we can do to keep the blood pumping more healthy.
How does our cardiovascular system work?
Our hearts are divided into two chambers, which pump blood around the body in a circulatory system.
The right-side of the heart pumps blood to the lungs, where it absorbs oxygen and releases bodily waste in the form of carbon dioxide.
The oxygen-rich blood is then delivered back to the left-side of the heart, where it's pumped away in large arteries, then smaller blood vessels and tiny capillaries to deliver the oxygen and nutrients our body need to function.
Capillaries also absorb carbon dioxide into the blood, which is then returned to the right-side of the heart in larger veins, to be sent back to the lungs for oxygenation. And so, the process begins again.
How does it change over time?
Even in healthy people, the heart and blood vessels change over time - a natural process that can start surprisingly young. From 20 onwards, gradual, age-related changes that can lead to poor circulation include:
- Reduced heart rate. Over time, fibrous tissue and fat deposits impact the body's natural pacemaker system.
- Thickening of heart wall and valves. This means the heart fills more slowly, holds less blood and is less responsive to exercise and other demands.
- Loss of elasticity in arteries and capillaries. This makes it harder for the heart to pump blood through them efficiently.
And in addition to these natural changes, getting older also puts us more at risk of health conditions that can lead to poor circulation, such as diabetes, heart disease, high blood pressure (hypertension) and obesity.
How does poor circulation affect us?
The reduced supply of oxygen and nutrients caused by poor circulation can affect us in many ways. Some of the most common symptoms of poor circulation are:
- Feeling tired more easily
- Feeling cold, especially in the hands and feet
- Leg cramps
- Swelling caused by fluid build-up, especially in legs, ankles and feet
- Physical changes such as hair loss
- Cuts and grazes healing less quickly
- Dizziness and light-headedness
The good news
None of us can completely turn the clock back when it comes to ageing, but there are many simple ways we can help keep the blood flowing more freely
- Stay hydrated.Dehydration can have a direct effect on our circulation. Try to avoid too many diuretics like tea and coffee and focus on drinking more water. Keep a glass nearby to remind you.
- Get moving.Research shows that how active we are is directly linked to blood flow. But we don't have to spend hours in the gym to make a difference. Moderate exercise such as walking, swimming or gardening can help a lot - one study of women aged 60 and over found that 30 - 50 minutes of brisk walking just three times a week can significantly improve blood flow.
- Tweak your lifestyle choices.You guessed it, smoking cigarettes and drinking more than the recommended amount of alcohol can contribute to poor circulation - so do your best to avoid both. And switching up your diet by choosing less sugary food, red meat, trans fat and salt, and more fruit, veggies, oily fish, nuts and legumes can also boost cardiovascular health.
- Stay hydrated.Dehydration can have a direct effect on our circulation. Try to avoid too many diuretics like tea and coffee and focus on drinking more water. Keep a glass nearby to remind you.
- Get moving.Research shows that how active we are is directly linked to blood flow. But we don't have to spend hours in the gym to make a difference. Moderate exercise such as walking, swimming or gardening can help a lot - one study of women aged 60 and over found that 30 - 50 minutes of brisk walking just three times a week can significantly improve blood flow.
- Stay hydrated.Dehydration can have a direct effect on our circulation. Try to avoid too many diuretics like tea and coffee and focus on drinking more water. Keep a glass nearby to remind you.
- Get moving.Research shows that how active we are is directly linked to blood flow. But we don't have to spend hours in the gym to make a difference. Moderate exercise such as walking, swimming or gardening can help a lot - one study of women aged 60 and over found that 30 - 50 minutes of brisk walking just three times a week can significantly improve blood flow.
- Tweak your lifestyle choices.You guessed it, smoking cigarettes and drinking more than the recommended amount of alcohol can contribute to poor circulation - so do your best to avoid both. And switching up your diet by choosing less sugary food, red meat, trans fat and salt, and more fruit, veggies, oily fish, nuts and legumes can also boost cardiovascular health.
- Stay hydrated.Dehydration can have a direct effect on our circulation. Try to avoid too many diuretics like tea and coffee and focus on drinking more water. Keep a glass nearby to remind you.
- Get moving.Research shows that how active we are is directly linked to blood flow. But we don't have to spend hours in the gym to make a difference. Moderate exercise such as walking, swimming or gardening can help a lot - one study of women aged 60 and over found that 30 - 50 minutes of brisk walking just three times a week can significantly improve blood flow.
The benefits of using Revitive
Revitive Circulation Booster is a range of medical devices clinically proven to boost circulation in the legs and feet.
Irene, 78, from Camberley, was experiencing leg cramps - a common symptom of poor circulation. She says: "I was being woken in the night with cramp in my thighs particularly but since using the Revitive, I find that I'm not waking up with that problem. I keep it by my armchair, sit back, get my Kindle out and read for half an hour - it just totally relaxes me and I know it's doing my legs good as well."
References:
Age-related Changes in the Cardiovascular System - Physiopedia (physio-pedia.com)
HOW DOES THE CARDIOVASCULAR SYSTEM CHANGE WITH AGE? | Mayfair Diagnostics (radiology.ca)
Senior Tips: How To Increase Circulation (caringseniorservice.com)
Diabetes | British Geriatrics Society (bgs.org.uk)
The effect of age on insulin resistance and secretion: a review - PubMed (nih.gov)
https://www.nia.nih.gov/health/heart-health-and-aging
Anatomy and physiology of ageing 1: the cardiovascular system | Nursing Times
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