Many feel that the stress is the biggest killer. But here’s the thing – sitting at the desk trying to put a dent in that massive pile is the real killer. A sedentary lifestyle contributes to a host of health problems, including the most common, atherosclerosis, or hardening of the blood vessels. When that happens, it makes it difficult for the circulation system to pump blood throughout the body, particularly to the extremities.
Such conditions as diabetes or high cholesterol compound stress on the circulatory system. So not only are stress and inactivity hampering health, but chronic conditions may have a negative effect as well.
Exercise, the experts say, is the key to better health, and that’s true, no matter how much work is piled up on the desk. Extensive research has shown that those who break up long periods of sitting at a desk with some movement had lower body mass indexes (BMI), healthier waist measurements and lower triglycerides than those who did not.
One of the biggest health issues those sedentary creatures face is poor circulation. The circulatory system delivers oxygen and essential nutrients to cells, filtering out waste and carbon dioxide from the body as well. Think of it as the essential delivery vehicle of the body, and if a delivery is missed, health problems ensue, including damage to organs and tissues that creates other health problems, leading to a cascading chain of issues.
Signs of Poor Circulation
The signs of poor circulation include pain in the legs when walking or engaging in some other form of physical activity; numbness or weakness in the arms and legs, whether walking or merely sitting; cold or swollen hands and feet because of lack of blood flow; changes in skin color, including skin that has a blue tint; in men, erectile dysfunction, a sign that the lower body isn’t getting what it needs vis-à-vis blood flow; slack facial muscles, which leads to a general droopiness; and sometimes slurred speech.
These symptoms all lead up to the grand finale, a stroke, which means the brain isn’t getting enough blood, or a heart attack, which occurs for the same reason -- poor circulation.
If you’re among the millions of Americans suffering one or more of these conditions, then lifestyle choices, like not getting enough exercise, may be to blame.
Seven Deadly Habits
Here are seven habits that worsen circulation:
1) Smoking – A smoking habit damages arteries and causes them to constrict, worsening any problems with circulation. Heavy smoking enables a whole host of problems.
2) Not exercising – You don’t have to train like an Olympics athlete, but you need to move daily, even if it’s just parking further away from the office or using the stairs instead of the elevator. Steps add up, and all count toward the daily total.
3) Poor diet – Doritos and a processed meat sandwich again? Not good for the cumulative effect on your circulation. Top it off with alcohol after work and a few sugary and fatty snacks, and you’re heading for the top of the charts when it comes to risk factors. Increase your intake of Vitamin E, found in onions, garlic or olive oil, to help thin the blood. And eat healthier by working a salad, some beans or lentils, and fruit into your diet.
4) Tight-fitting clothes – Yes, those skinny jeans may be in style, but you’re not an 18-year-old model anymore (and even if you are…). Clothes can constrict key areas of the body, leading to poor circulation and the dreaded muffin top around the waist.
5) Stressing the small stuff – We all know that stress puts a burden on the body and can restrict blood flow when your muscles start to develop knots. But there’s no need to go haywire when the vending machine eats your quarter. Better to learn to let it go and work hard on some de-stressing activities like meditation or yoga.
6) Taking certain medications – Certain over-the-counter cold remedies contain pseudoephedrine, a substance that can constrict blood vessels. It’s found in Aleve Sinus & Headache, Claritin-D, Sudafed, Tylenol Cold and other leading name brands. Cut back on your use of these products for minor cold symptoms.
7) Blandness – Maybe you come from a European culture where spices are not widely used. A diet that’s absent such stimulation is missing out on a key circulation booster. Don’t be afraid to add chili, ginger, garlic, mustard or curry to your foods. It’s also not a bad idea to have the occasional ginger, honey and fresh-squeezed lemon hot toddy.
Keep Moving
Obviously, avoiding the seven deadly sins of poor circulation will go a long way toward helping overcome your circulation problems. It’s a slow and steady climb back to good health, one that relies on gradually extending certain good habits and pushing out the bad ones. It takes an innovative approach and a commitment to finding ways to keep getting things done while creating opportunities to enhance your overall fitness.
Maybe you take a 10-minute activity break at certain times of the day or place the printer away from your desk so you actually have to get up and walk to it. One of the best innovations is the standing desk, which burns away the calories while you work, creating a world where you can have your cake…well, skip the cake part. Just walk around the office a bit more than usual. It’s also a good idea to move around occasionally on your chair, stand up and stretch, and generally keep moving. It was discouraged when you were a young school child, but it may just be a lifesaver as an adult.
You can have ample exercise while working because the minimum recommendation is 30 minutes three times a week, or half a lunch period. That’s reasonable for any situation, and one that will pay off in extended ways down the road.