Circulation

circulation - continuous motions by which the blood travels through all parts of the body under the action of the heart; the movement of sap through a plant

Though we all have blood pumping through the same basic network of arteries, veins and capillaries, do you realise how different your reactions are to his? Or yours to hers? There are proven differences between men and women when it comes to the way our circulatory systems function.

Female hormones, fat-to-muscle ratio and lower average metabolic rates among women all affect blood movement round the body.  Feeling cold is actually a good sign, women are usually more temperature sensitive because our circulatory systems are more sensitive and efficient – i.e. our extremities (usually fingers and toes first) will let us know about the slightest shift in temperature so that we can work to conserve our core body temperature.

-          Hormones

Physiological variations between the sexes also make a different in heat loss. Women have a higher surface-area-to-volume ratio than men and so we shed heat faster. Although women have more insulating fat (particularly breast and thighs) we also tend to have less heat-generating muscle mass.

Oestrogen also affects circulation. This is especially clear during pregnancy when by the sixth week of gestation the amount of blood pumped by the heart every minute increases by 30-50%, and by the end of the pregnancy the uterus is receiving one fifth of the mother’s entire blood supply. Oestrogen is a vasodilator – it causes blood vessels to expand. Studies have shown that it also limits vascular ageing by reducing levels of inflammatory cytokines, which can damage vessel walls. It is also a mild coagulant – which is why we are more prone to thrombosis (caused by blood clotting), and the reason premenopausal women suffer less heart disease than men (it is protective in that it inhibits the development of atherosclerosis).

-          A   masterpiece of engineering

The human circulatory system is quite impressive – the free-flowing movement of blood around our bodies is central to our health. Circulatory disease occurs once there is a blockage or disruption. Crucially, cholesterol takes its toll as it clogs our arteries.

*The average woman has between four and five litres of blood, passing through the body every 45 seconds. In an average lifetime, our hearts will pump over 250 million litres of blood – equivalent to around 25 Olympic-sized swimming pools.

Red blood cells, which are made in their millions in the bone marrow, transport oxygen and nutrients to the body’s cells and take waste materials away. Our plasma carries the hormones which control body processes, and the white cells (or leukocytes) contain antibodies which fight invading germs.

Oxygenated blood travels from the heart through arteries and returns to it via the veins. The main arteries divide into capillaries, where food and oxygen are released into the cells, carbon dioxide and other waste products are returned to the bloodstream.

-          Pressure

Blood pressure, gauged by measuring the pressure of the blood on the vessel walls, should be within a normal range at rest and rising during exercise. Women are more prone to low blood pressure – which can cause episodes like fainting. Hypertension (high blood pressure) is a major problem in the West. Poor diet, lack of exercise, smoking and drinking are key causes of this, although easily managed through lifestyle changes.

Sluggish circulation or “sticky blood” is another problem women are more prone to suffering, and which can be improved with diet. This is it is recommended that we drink a litre and a half of water a day, reduce caffeine intake (as it acts as a vasoconstrictor) and drink the occasional glass of wine (as it is a vasodilator) – everything in moderation. Smoking has a negative impact on circulation as it constricts the arteries, and long term it increases the risk of stroke, heart disease and cancer (inflammation).

Poor circulation can also be due to diabetes and an underactive thyroid gland. 

Improving your circulation with simple, natural remedies

Remedy - How to take it - What it does for circulation

Water - Drink 1.5 litres a day - Keeps you fully hydrated, dehydration closes off capillaries and leads to poor circulation

Chilli/cayenne - Any form though avoid capsules, they shock the stomach as the mouth hasn’t warned it, so fresh is best added to cooking - Pushes blood rapidly out to the capillaries

Ginkgo biloba - Extracted from the leaves of an ancient tree, this is widely available in tablet form - It boosts blood flow to the capillaries, including those to the brain where it maintains memory and function

Wheatgerm - Sprinkle on cereal in the morning if you like, wholegrain is good in moderation (it will higher blood sugar if taken too often) - It’s a natural source of vitamin E which strengthens blood vessels

Horse chestnut - Use only if it contains 50mg aescin per dose - Active ingredient aescin reduces inflammation and tones up vein walls  

Garlic - Use crushed in your cooking, if you really like it you can eat a fresh clove with a teaspoon of honey - Lowers cholesterol and blood pressure, keeps the blood thin and reduces the risk of clots

Iron - Red meat, fish and poultry are the only sources of heame iron, floradix is a good vegetable iron supplement - Helps blood flow by increasing the number of red blood cells, preventing fatigue and heat loss

Ginger - Grate a 2cm chunk of fresh ginger to make a strong tea, add to soups and stir fries - Warming effects as it pushes the blood through the capillaries to the surface of your skin

Rosemary, ginger and cinnamon essential oils - Dilute according to instructions and run one or more of these into your skin - Warms skin and dilates capillaries

Fish oils - Eat oily, cold-water fish (mackerel, herring) at least once a week, fresh wild salmon is also very good - Boosts levels of high-density lipoprotein (HDL) which is the good cholesterol as it strips fatty deposits from artery walls 

Move your body - whether it’s walking, jogging, running, yoga, pilates - make sure you get up and dance for even just 5 minutes a day!