Reading time: 7 minMicrocirculation and leg health: draining fluids and combating swelling
The microcirculation is the part of the circulatory system made up of small blood vessels, including arterioles, capillaries, and venules, which are involved in transporting blood between arteries and veins. These small vessels play a crucial role in regulating blood flow and the exchange of nutrients, gases, and waste products between the blood and tissues.
Proper microcirculation is essential for maintaining homeostasis and optimal tissue and organ function. Its dysfunction can have significant effects on overall health.
The importance of microcirculation in the legs
Circulation in the lower limbs can deteriorate during the summer due to high temperatures, which cause vasodilation. This phenomenon can lead to a series of symptoms and conditions that affect the well-being of the legs.
Microcirculation problems in the legs are common in summer, but with adequate preventive measures and nutraceutical remedies it is possible to manage them effectively: maintaining an active lifestyle, staying adequately hydrated and adopting other supportive measures can help improve circulation and reduce symptoms.
Leg swelling during the summer is a common problem that can be caused by rising temperatures. This phenomenon, known as edema, is often due to dilated blood vessels and fluid accumulation in the tissues. Let's take a closer look at the causes, symptoms, remedies, and preventative measures to address this problem.
Causes of Leg Swelling
- VasodilationHeat causes blood vessels to dilate to facilitate the dispersion of body heat. This process can slow the return of blood to the heart, causing fluid accumulation in the tissues.
- Water RetentionHigh temperatures can cause the body to retain more fluids to avoid dehydration.
- Sedentary LifestyleSitting or standing for long periods without moving can impede venous return.
- Hormonal FactorsHormones, especially in women, can influence water retention and contribute to bloating.
- DietA diet high in salt can increase water retention.
- Sedentary LifestyleSitting or standing for long periods without moving can impede venous return.
- Genetic PredispositionSome people are genetically predisposed to venous circulation problems.
- Obesity: High body weight can increase pressure on the veins in the legs, worsening circulatory problems.
Symptoms of Leg Swelling
EdemaVisible accumulation of fluid in the tissues of the legs, which can be detected by pressing the skin and observing whether an imprint remains (Godet's sign).
Heaviness: Feeling of heavy and tired legs.
Pain: Pain or discomfort, which may worsen with movement or at the end of the day.
Pronounced VeinsVeins or capillaries may be more visible. Veins may become more visible and pronounced due to vasodilation and slowing of blood flow.
Tips to Reduce Leg Swelling
- Raise Your LegsElevating your legs above the level of your heart for 15-20 minutes several times a day can improve venous return and reduce swelling.
- Physical ActivityWalking, swimming, or stretching exercises helps stimulate circulation.
- MassagesMassaging your legs from the bottom up can help improve circulation and reduce fluid buildup.
- Compression StockingsWearing compression stockings can help support veins and improve blood flow.
- Wear Comfortable Clothes: Avoid tight clothing that can impede circulation
- Cold ShowersAlternating hot and cold water jets on your legs can stimulate circulation and reduce swelling.
- Maintain a Healthy WeightBeing overweight can increase pressure on the veins in your legs.
- Move RegularlyAvoid sitting or standing for long periods. If you work while sitting, take frequent breaks to walk around.
Recommended diet to improve microcirculation
Nutrition plays a key role in managing leg swelling during the summer. A balanced diet can help reduce water retention, improve circulation, and prevent edema.
Here are some dietary tips to relieve leg swelling:
Reduce Salt
Reduce your intake of sodium-rich foods such as processed foods, salty snacks, and packaged sauces and dressings.
It can be very useful to use herbs, spices, lemon juice, and vinegar to flavor dishes without adding salt.
Increase Water Intake
Drink at least 8-10 glasses of water a day to keep your body hydrated and help eliminate excess fluids. Drinking herbal teas and infusions can help you consume more water. These also often contain excellent antioxidants, such as the catechins in green tea.
Consume fruits and vegetables regularly
- Foods Rich in WaterWatermelon, cucumber, cantaloupe, strawberries, lettuce, and zucchini are rich in water and can help keep your body hydrated.
- Fruits Rich in PotassiumBananas, oranges, cantaloupe, avocados and tomatoes help balance sodium levels in the body and reduce water retention.
- Green Leafy VegetablesSpinach, kale, and other leafy greens are rich in magnesium, which helps reduce bloating.
Regularly consume foods rich in flavonoids
Blue, red, and purple fruits and vegetables are rich in flavonoids (especially anthocyanins), very important antioxidants that improve circulation.
Citrus fruits also contain vitamin C and flavonoids, which can help strengthen blood vessels.
Limit Alcohol and Caffeine
Alcohol and caffeine can cause dehydration and water retention.
How can we promote microcirculation with nutraceuticals?
As we've already seen, the flavonoids found naturally in many foods can be a very useful tool for improving microcirculation, thus reducing fluid retention and all the associated symptoms.
Among the flavonoids, the most active from this point of view are Diosmin and Hesperidin:
Diosmin
Diosmin is a natural flavonoid, often used as a supplement or drug to treat various venous and lymphatic disorders, with the aim of improving the health of the vascular system.
Properties and Benefits of Diosmin
Diosmin increases venous tone, reducing venous distensibility and improving venous return. It also decreases capillary permeability and increases the resistance of small blood vessels, helping to prevent edema.
Diosmin has anti-inflammatory and antioxidant effects and helps improve the symptoms of venous insufficiency and protect cells from damage caused by free radicals.
Esperidine
Hesperidin is a flavonoid found in many citrus fruits. It is known for its beneficial properties for cardiovascular health and its role in treating venous disorders.
Hesperidin is often used in combination with other flavonoids such as diosmin to enhance their therapeutic effects.
Properties and Benefits of Hesperidin
Hesperidin helps improve venous tone, facilitating the return of blood to the heart and reducing venous stasis. It strengthens capillary walls, reducing permeability and preventing edema.
It also reduces inflammation in vascular tissues, helping to relieve symptoms such as swelling and pain.
As a powerful antioxidant, it neutralizes free radicals, protecting cells from oxidative damage and improving blood vessel health.
Other nutraceuticals to improve microcirculation
Spark
Gotu kola is a plant traditionally used in many cultures to improve blood circulation and treat various venous disorders. Its therapeutic properties are also widely recognized in Ayurvedic medicine and traditional Chinese medicine.
Properties and Benefits of Centella Asiatica
It improves vein tone and facilitates venous return, reducing blood stagnation and the formation of edema. It also stimulates the production of collagen, essential for the repair and health of tissues, including blood vessels.
It also reduces inflammation in venous tissue, alleviating symptoms such as swelling and pain, and protects cells from oxidative damage caused by free radicals.
Horse chestnut
Horse chestnut (Aesculus hippocastanum) is a plant whose seeds are used to treat various circulatory disorders, particularly those related to venous circulation.
Horse chestnut is known for its main active ingredient, escin, which gives the plant many of its therapeutic properties.
Properties and Benefits of Horse Chestnut
It improves venous tone, reducing blood stagnation and promoting venous return, and also reduces fluid accumulation in tissues, counteracting swelling.
It strengthens the capillary walls, reducing their permeability and preventing edema.
It reduces inflammation in venous tissue, helping to relieve symptoms such as swelling and pain.
Bromelain
Bromelain is a proteolytic enzyme extracted primarily from the stem and fruit of pineapple. It is known for its anti-inflammatory, anti-edema, and diuretic properties, making it useful in treating water retention and swelling.
Bromelain is used to treat:
- Edema and Swelling
- Water Retention
- Circulatory Disorders
- Inflammatory Conditions
Dandelion
Dandelion (Taraxacum officinale) is a plant used for centuries in traditional medicine for its diuretic and purifying properties.
Dandelion is particularly prized for its ability to help the body eliminate excess fluids and toxins, making it an effective natural remedy for draining fluids and reducing water retention.
Dandelion helps eliminate excess fluids, which can be useful for reducing swelling caused by water retention. It also promotes cleansing of the liver and kidneys, improving the body's ability to eliminate toxins.
Meliloto
Sweet clover (Melilotus officinalis) is a herbaceous plant used in traditional medicine for its beneficial properties on circulation and fluid drainage. It is particularly valued for its ability to improve venous and lymphatic health thanks to its vasotonic, anti-inflammatory, and antioxidant effects.
It stimulates lymphatic drainage, thus reducing swelling and heaviness, and also has a mild anticoagulant effect because it contains coumarins that improve blood fluidity.
In which products can we find these components?
Linfostax plus It is a food supplement that promotes the drainage of body fluids and the functionality of the urinary tract. It contains dandelion, which promotes the body's purifying functions, and sweet clover, which promotes the functionality of the microcirculation.
Venexan plus It is a food supplement with diosmin, centella, horse chestnut and hesperidin. centella And the horse chestnut They promote microcirculation function. In particular, centella is useful for heavy legs.
Dr.ssa Sara Bernardi
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