How to strengthen blood vessels

How blood vessels work and why should they be strengthened

The main task of the vessels is to deliver blood to the organs and tissues of the body. This is similar to how water pipes work.

To always have water in the house, the pipes must be clean inside and freely pass the required volume of liquid. And do not burst even if you turn on the pressure to full. Similar requirements are imposed on the health of veins, arteries, capillaries, venules, arterioles.

Here are two reasons to watch how your blood vessels feel.

To keep them from getting clogged

The walls of blood vessels are lined from the inside with special cells - the so-called endothelium Alberts B., Johnson A., Lewis J. Molecular Biology of the Cell. 4th edition. It acts as a permeable barrier, allowing certain substances, such as water and the elements dissolved in it, to penetrate from the bloodstream into surrounding tissues and vice versa. At the same time, this filter does not allow the passage of larger molecules such as toxins.

A healthy endothelium is not only intact, but also has a smooth and elastic surface. If, for some reason, the tissue is damaged, the blood immediately clots at the site of the injury. A tiny blood clot is formed, whose task is to cover up the damage and allow the vessel to recover.

On the one hand, a blood clot is necessary. On the other hand, it becomes an obstacle in the path of blood. Deposits of cholesterol (the so-called atherosclerotic plaques) on the walls of blood vessels are also an obstacle.

All this can be compared to rust inside water pipes. Obstacles not only impede blood flow, but also thin the walls of blood vessels. This leads to other microtrauma, inflammation and, as a result, new blood clots and circulatory disorders.

To keep them elastic

Healthy vessels expand or contract depending on how much blood is pumped through them.

For example, when we run, work physically, worry, have sex, the body (in particular the muscles and brain) needs more oxygen and nutrients. Therefore, the heart begins to work more actively. Healthy blood vessels dilate and smoothly pass the increased volume of blood to organs and tissues.

If the vessels do not have time to expand, the heart has to make additional efforts to push blood through them.

In addition to the fact that this leads to an increased load on the heart, micro-ruptures can occur in the vessels that have not had time to expand. And, as a result, blood clots.

Because of what the blood vessels weaken

Various factors can damage the endothelium and reduce the elasticity of blood vessels. The most common Marsha L. Tracey / Risk Factors for Macro- and Microvascular Complications among Older Adults with Diagnosed Type 2 Diabetes: Findings from The Irish Longitudinal Study on Aging / Hindawi are:

Low physical activity.
Excess weight.
High blood pressure.
Elevated blood sugar.
High levels of "bad" cholesterol (LDL, low density lipoprotein) in the blood.
Smoking.
A job or lifestyle in which you have to sit or stand frequently and heavily Strengthening Your Veins and Arteries / Denver Vein Center.

How to strengthen blood vessels

In general, in order for the vessels to remain strong, clean, elastic for a long time, it is enough to Strengthen Your Veins and Arteries / Denver Vein Center to take good care of your own body: to undergo regular examinations with a therapist and lead a healthy lifestyle.

Make sure you have more vegetables and fruits in your diet. They are especially rich in vitamins C, K and E, which are essential for maintaining the strength and elasticity of the vascular walls. Prefer bright fruits: they are, among other things, high in antioxidants.
Move more. For the cardiovascular system, so-called cardio exercises are especially beneficial. These include walking, running at a moderate pace, swimming, cycling or rollerblading.
If you have to sit or stand a lot, try to walk a little and do a little warm-up every 30 minutes. For example, several bends in different directions and simple stretching exercises.
Keep track of how much you drink. Water thins the blood and provides it more free flow through the vessels. Thus, the load on the vascular walls is reduced. To protect the body from dehydration, experts recommend Water: How much should you drink every day? / Mayo Clinic women drink about 2.7 liters of fluid a day, men - about 3.7 liters.
Monitor your blood pressure. Low pressure can cause problems with blood circulation, and high pressure can lead to stretching and micro-tears in the walls of blood vessels. If you notice that the pressure often begins to fall or rise, be sure to talk about it with a therapist.