As people grow old, vascular health widens its scope of focus in every individual. Blood vessels per se have their supreme significance in supplying oxygen to all parts and nutrients. But age comes with degenerative changes which make the circulatory system weak hence increasing the risk of conditions like arteriosclerosis, hypertension, vascular diseases, and many more. But with proper measures in places one can enhance proper blood circulation and maintain it even in old age.

What Internal Changes Cause This Decline in Vascular Health with Age?

Age is a major factor that affects the structure and function of blood vessels’ ageing. With time the muscles at the back of the arteries and veins tend to lose the fifty and hence the blood is not transported efficiently. Some of the reasons that are responsible for this vascular health deterioration include;

• Loss of Elasticity: As time passes, the elastic walls of the arteries and other coronary arteries become more rigid and do not easily repel and accept blood with zinc from the heart.
• Plaque Buildup: Heart arteries environmentally damaging substances will be disposed of in exchange for a supply of oxygenated blood leading to Atherosclerosis.
• Weakened Vein Valves: The valve closure mechanism in the veins factors which reduce venous gases possibly leading to varicosities and venous deficiency embarrassment with aging.

Such changes can predispose the individual to cardiovascular diseases, stroke, and other vascular diseases. But these changes do not need to be permanent since there are measures to prevent arrest or even reverse the effect and sustain proper circulation.

What to Do to Enhance Your Circulation as You Age

Although one cannot stop aging, there are various measures that can be taken in order to ensure that your circulation is optimal especially for the vascular system.

1. Stay Physically Active

Doing any political activity on a regular basis is one of the most effective and time efficient ways to keep the blood vessels from getting damaged. Any form of exercise will improve the heart, promote blood flow, and optimize circulation in the body.

• Aerobic Exercise: This is any form of exercise that uses large muscle groups in the rhythmic fashion with the aim of increasing the heart rate for the better oxygenation of blood around the physical frames such as walking, swimming cycling and dancing.
• Strength Training: Such activities cause blood to be driven to the working tissues and more importantly implement the formation of the muscles which is imperative for the preservation of cardiovascular health
• Flexibility Exercises: Body-mind exercises such as stretching and yoga activities increase blood circulation due to increasing flexibility and relaxation of tight muscles.

It is recommended that such level of intensity of exercise should be moderated aerobic activity which is not less than one hundred and fifty minutes a week and two strength training sessions a week.

2. Choose a Heart-Healthy Diet

The vascular health is directly hampered by the diet plan that a person decides to follow. However, eating food sources which are beneficial for the heart and the blood vessels serves to unclog and help fight any inflammatory actions.

• Focus on Healthy Fats: Use monounsaturated fat-containing foods, for example, olive oil, avocados, or fatty fish such as salmon or mackerel, which are most favorable to the heart.
• Limit Saturated and Trans Fats: Limit the consumption of sweetened drinks, fried items, refined food, and fatty dairy and meat products, as these tend to raise cholesterol levels and atherosclerosis.
• Take a Lot of Fiber: Fiber-containing foods such as whole grains, veggies, fruits and legumes lower the levels of cholesterol in the body and restore the well-being of blood vessels.
• Avoid Excess Salt: People consume too much sodium that increases blood pressure; therefore it would be advisable to try and reduce the amount of salt used and find alternatives like herbs and spices for seasoning.

3. Keep a Healthy Weight

Heavy weight brings more effort for the heart and blood vessels, making the chances of getting high blood pressure and other vascular disease become high. It is already established that the risk of circulatory disorders is reduced by maintaining a certain body mass index.

• Watch Your Portion Size: The key here is to eat enough but avoid hunger and binge eating, especially on sugary and fatty foods.
• Drink Water: Keeping hydrated throughout the day ensures that blood circulation remains functioning well and prevents thickening of blood caused by dehydration.

4. Quit Smoking

Smoking is a deadly vice for anyone who has the aim of improving the vascular system. The chemicals present in tobacco products wear the inner walls of blood vessels increasing the plaques and restricting blood flow.

• Nicotine leads to the narrowing of blood vessels thus causing high blood pressure and eventually limiting blood circulation.
• Soon after Giving up Smoking, one can experience a remarkable feeling of improvement in blood circulation and would be at lower risks of facing vascular health problems thereafter.

If you smoke, make a plan to quit. You do not have to do it alone. Use the nicotine patch, pills, and/or counseling services as the case may be.

5. Keep Track of Blood Pressure and Cholesterol Levels

Hypertension and elevated cholesterol are two main cause of vascular diseases. Such levels should be monitored and controlled to preserve one’s circulation.

• Monitor Blood Pressure: Maintain surveillance on your blood pressure and try to keep it under the stipulated levels with the utmost assistance of your doctor. Lifestyle changes and medications can help manage high blood pressure.
• Monitor Cholesterol Levels: Monitor cholesterol levels episodes over time, especially with increasing age, through regular tests. Where cholesterol levels recorded are high, one should try and attempt to lower them by dieting and exercising and in some cases add medications such as statins.

6. Do Put on Compression Stockings

For those with leg ailments oftentimes including difficulty in blood circulation or those suffering from varicose veins, use of squeezed stockings has been found to ensure optimal circulation of blood to the tissues and veins.

• Such compression stockings assist emphatically in squeezing of leg musculature and veins such that blood is pushed in an upward direction towards the body and thus preventing venous insufficiency.

7. Combat Pressure

Life can become stressful every so often and when this occurs and blood pressure increases continuously over this period the arteries may suffer due to inflammation. Trying these working mechanisms helps to prevent problems associated with blood circulation.

• Meditation deep breathing exercises or mindfulness practices may also assist in stress reduction thus aiding in the improvement the vascular status in general.

8. Visit the Doctor Oftener

With the advancement of age, vascular health is best assessed with the help of the doctor and checkups are an ideal approach in achieving this. Regular screening procedures assist in the management of the conditions in case they are presenting with hypertension and cholesterol levels or early signs of vascular disease.

• Common procedures carried out to help in the diagnosis of certain disorders related to blood vessels are ultrasound and the evaluation of blood pressure.

Conclusion: Supporting Vascular Health with the Aging Process

As people age, they need to adopt healthy living practices that will help them maintain good vascular well-being as it is crucial for their overall health. For instance, sticking to a heart-healthy lifestyle that incorporates physical exercises, healthy eating, weight control, and no smoking can be very effective in maintaining good circulation. In order to mitigate the risk of developing certain vascular diseases or complications, it is vital to maintain a healthy emotional status, control blood pressure and cholesterol levels as well as have check-ups at least once a year.

It is important to remember that it is essential to take preventive measures against vascular diseases. With vascular screenings following active prevention, quality of life will improve, serious health wrongs will be circumvented hence good circulation and life in olden days will be achieved.