Tips on supporting Microcirculation and why it’s vital for good health – 7 minute read

Microcirculation  is essential for delivering oxygen and nutrients to the smallest blood vessels of the body, playing a critical role in maintaining healthy tissues and organs. Poor microcirculation can lead to numerous health issues, such as cardiovascular disease, chronic inflammation, and impaired wound healing. In this blog, we’ll explore the causes of impaired microcirculation, natural products that can support it, as well as exercise and dietary tips.

Causes of Poor Microcirculation

1. High Blood pressure: Can be both a cause and result of poor microcirculation.
2. Chronic Inflammation: Persistent inflammation can damage blood vessels, impairing blood flow.
3. Sedentary Lifestyle: Lack of movement reduces blood flow, particularly in the extremities
4. Diabetes: Poor glycemic control and high blood sugar can damage small blood vessels, leading to poor circulation, particularly in the extremities.
5. Obesity: Excess fat can compress blood vessels, making it harder for blood to circulate.
6. Smoking: Nicotine and other chemicals in cigarettes constrict blood vessels, reducing blood flow.
7. Poor Diet: Lack of nutrients like antioxidants, healthy fats, and vitamins can impair vascular health as well as excess fat, alcohol, salt and sugar.
8. Other risk factors include: Poor sleep, ageing, oxidative stress, inflammation and elevated levels of homocysteine

Herbs and Phytochemicals to Support Microcirculation

1. Ginkgo Biloba: This ancient herb enhances blood flow, particularly to the brain, by dilating blood vessels.
2. Gotu Kola: Known for strengthening blood vessels and improving circulation, especially in the legs.
3. Horse Chestnut: Contains aescin, a compound that supports vein health and reduces swelling.
4. Cayenne Pepper (Capsaicin): Stimulates circulation and strengthens the arteries and capillaries.
5. Garlic: Known to thin the blood, helping improve blood flow and reduce arterial plaque buildup.
6. Turmeric (Curcumin): Anti-inflammatory properties help maintain healthy blood vessels and support overall circulation.
7. Resveratrol: Found in grapes and red wine, resveratrol helps improve blood vessel health and promotes circulation by relaxing the walls of blood vessels.
8. Quercetin: A flavonoid found in onions, apples, and green tea, quercetin helps improve endothelial function and reduce oxidative stress in blood vessels
9. Rutin: Another flavonoid, present in buckwheat and asparagus, that strengthens blood vessels and enhances blood flow.
10. Anthocyanins: Found in berries like blueberries and blackberries, anthocyanins improve capillary function and reduce inflammation.
11. Green Tea with EGCG (Epigallocatechin gallate): The potent antioxidant found helps improve vascular function by reducing oxidative stress.

Exercises for Supporting Microcirculation

1. This 4 minute workout involves squats, shoulder presses, non-jumping jacks and alternate arm raises as a quick hack  https://www.youtube.com/watch?v=PwJCJToQmps
2. Walking, Swimming, Yoga, Cycling and Rebounding all helps stimulate blood flow and lymphatic circulation.

Dietary Tips for Improving Microcirculation

1. Mediterranean diet is beneficial for circulation and heart health
2. Intermittent Fasting or a 5 Day Fasting Mimicking diet Both intermittent fasting and FMD have been shown to enhance the production of nitric oxide, which directly benefits microcirculation by relaxing the endothelial lining of blood vessels. This allows for smoother blood flow through the smaller vessels and capillaries. They also stimulate the nRF2 pathway and Sirtuins (see below) that plays a significant role in reducing oxidative stress and improving vascular health, including microcirculation.
3. Increase Omega-3 Fatty Acids: Omega-3s from sources like fish oil, flaxseeds, and walnuts can improve blood flow by reducing inflammation and thinning the blood. They also reduce systemic inflammation and oxidative stress by lowering levels of inflammatory markers
4. Eat More Antioxidant-Rich Foods: Foods high in antioxidants, such as berries, dark leafy greens, and citrus fruits, protect blood vessels from oxidative damage.
5. Stay Hydrated: Proper hydration ensures the blood flows smoothly and reduces the risk of blood clots.
6. Dark Chocolate: Flavonoids in dark chocolate improve blood flow and vessel flexibility.
7. Spice It Up: Incorporate circulation-boosting spices like cayenne, ginger, and cinnamon into your diet. Add 1/2-1 clove of garlic daily

Key Nutrients for Vascular Health

1. Vitamin C: Supports the production of collagen, which is essential for strong blood vessel walls.
2. Vitamin E: Helps prevent blood clots and improves circulation.
3. Magnesium: Relaxes blood vessels and improves blood flow.
4. L-Arginine: This amino acid is a precursor to nitric oxide, which helps dilate blood vessels, improving circulation.
5. CoQ10: An antioxidant that supports heart and vascular health by improving endothelial function.

Supplement combinations to make it easy.

1. Plasma Flo has been formulated to support the integrity of capillaries and improve the flowing properties of blood, helping the delivery of vital nutrients, oxygen and stem cells throughout the body for optimum health. It’s a combination of Gotu kola, Ginkgo biloba, Lemon Bioflavonoids, Olive extract}, Astaxanthin (the special antioxidant in Krill oil), Sea buckthorn berry, Cacao and proteolytic enzymes including Nattokinase. You can order online https://doreenschwegler.cerule.com/  or contact me.

2. A well respected Queensland herbalist, Kerry Bone has been lecturing on the vital role microcirculation plays in our health and longevity. He developed a powder (PolyPhenol Circ Support) that contains many of the ingredients discussed including Resveratrol, Bilberry, Cacao, Amaranth, Green tea, Turmeric and Grape Seed to support healthy microcirculation, blood vessel and capillary health, reduce inflammation and provide a source of antioxidants. It needs to be ordered from you health practitioner as it’s a practitioner only product.

Extra information for the nerds:

nRF2 Pathway and Microcirculation

The nRF2 (nuclear factor erythroid 2–related factor 2) pathway plays a crucial role in cellular defense against oxidative stress and inflammation, both of which can impair microcirculation. When activated, nRF2 triggers the production of antioxidant and detoxification enzymes that protect blood vessels from oxidative damage. This is particularly important for preventing endothelial dysfunction, which can compromise circulation.

Natural Activators of nRF2:

• Sulforaphane: Found in cruciferous vegetables like broccoli, sulforaphane is a potent nRF2 activator.
• Curcumin: Besides its anti-inflammatory effects, curcumin also enhances nRF2 activity, protecting blood vessels from damage.
• Green Tea Extract: EGCG activates the nRF2 pathway and improves vascular health.
• Herbs: Rosemary, Garlic, Ginger and Polygonum (that contains resveratrol) & Nutrients: Zinc, NAC, Vitamin D and resveratrol activate nRF2

Sirtuins and Microcirculation

Sirtuins are a family of proteins involved in regulating cellular health, including aging, inflammation, and metabolic processes. Sirtuin activation has been linked to improved endothelial function and better blood flow. SIRT1, in particular, helps improve blood vessel health by promoting the production of nitric oxide, which dilates blood vessels.

Natural Activators of Sirtuins:

• Resveratrol: This polyphenol from red wine and grapes is one of the best-known sirtuin activators.
• Caloric Restriction: Studies show that intermittent fasting or caloric restriction can activate sirtuins, supporting vascular health.
• NAD+ Precursors: Nicotinamide riboside (NR) and nicotinamide mononucleotide (NMN) are compounds that boost levels of NAD+, which is essential for sirtuin activation and overall cellular health.

Conclusion

Maintaining healthy microcirculation is essential for overall health and well-being. A combination of herbs, phytochemicals, targeted exercise, and dietary strategies can help support blood flow and vascular health. By incorporating antioxidant-rich foods, healthy fats, and natural supplements into your routine, you can enhance microcirculation. Activation of pathways like nRF2 and sirtuins further enhances your body’s ability to protect and maintain blood vessel health, improving circulation and reducing the risk of vascular-related issues.

By adopting these lifestyle changes and supporting your body with the right nutrients, you can optimise microcirculation for long-term vitality.

Doreen Schwegler is a Medical Scientist and Naturopath with over 34 years of experience helping her clients optimise their health and happiness, specialising in Fertility, IVF and miscarriage support, preconception health, digestive issues and weight loss.