Vascular health depends not only on medications, expensive treatments, and regular check-ups. Much of it lies in our own hands, rooted in daily habits. Anastasia Krekova, a resident of the Insight People production center, shared on her Zen channel advice from a vascular surgeon, who jotted down five rules in a patient’s notebook.
The first recommendation concerns movement: every 60 minutes, rise onto your tiptoes for about half a minute. This activates the calf muscles, which specialists sometimes figuratively call the “second heart.” They help optimize the process of pushing blood upward from the leg veins. This habit is particularly beneficial for those who spend long hours at a computer.
The second recommendation relates to drinking habits. You shouldn’t down a large volume of water all at once; instead, take three or four small sips every hour. This helps maintain blood fluidity throughout the day, preventing extended periods of dehydration.
Another rule involves a desirable morning wake-up ritual: after washing your face with warm water, rinse your face or shins with cool water. This contrast serves as a kind of training session for the blood vessels.
The vascular surgeon dubbed the fourth technique “45/3.” It means: after every 45 minutes of sedentary work, you need to move for at least three minutes. There’s no need for complex exercises—simple, manageable actions are enough: take a walk, rotate your feet, do a few squats, or roll from heel to toe several times.
Finally, the fifth tip. After waking up, don’t jump out of bed immediately; instead, lie on your stomach for two to three minutes. This position helps activate the diaphragm’s function and blood circulation in the internal organs.
These recommendations, the article’s author reminds us, are aimed at prevention. They shouldn’t replace treatment for existing conditions, and individual differences must be taken into account. Still, these tips typically help maintain optimal vascular tone and, consequently, support the mechanisms of blood circulation.
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