Circulation: The Body’s River, The Heart’s Hidden Role

BEFORE IT GETS WORSE MAKE A PLAN!!!

I once had a Doctor tell me "you have diastolic dysfunction", your heart is not pumping properly, we'll keep an eye on it and go from there. I have been told a lot of things in my life, but when a Doctor says we'll keep an eye on it, that to me means its not that bad yet, but when it does get that bad we will find the right treatment (medications). I am not against meds but I am against just waiting for things to get worse. So let's learn the fix before we get bad. There is a lot of information below so please get with your Doctor if you feel like you may have any of these...

The Heart’s Role in Circulation

The hub of life. So this may be a bit technical but...Here's how it was explained to me "Your heart works in two main phases:

• When the heart contracts to pump blood out– Systole 

• When the heart relaxes to refill with blood– Diastole 

In diastolic dysfunction, the diastole phase is impaired. The heart becomes stiff or thickened, so it can't relax enough to fill fully. That means less blood gets into the heart, and therefore less blood is pushed out to the body with each beat — even though the heart’s squeeze (or ejection fraction) may appear normal".

What they said to me specifically was "Your heart is pumping in but not out" according their own diagnosis this is Systole failure and not diastolic dysfunction.

If you have the following symptoms please get checked out by a medical Doctor and see where you are.

Diastolic Dysfunction:

• Shortness of breath, especially during exercise or when lying flat

• Fatigue and feeling easily tired

• Swelling in the legs, ankles, or feet due to fluid buildup

• Rapid or irregular heartbeat (palpitations)

• Difficulty exercising or reduced stamina

• Coughing or wheezing, sometimes with frothy or pink-tinged mucus

• Feeling lightheaded or dizzy

• Chest discomfort or tightness in some cases

Systolic Heart Failure:

• Shortness of breath, especially with exertion or when lying down

• Fatigue and low energy

• Swelling in the legs, ankles, or abdomen (fluid retention)

• Rapid or irregular heartbeat (palpitations)

• Reduced ability to exercise or climb stairs

• Persistent cough or wheezing, sometimes with pink-tinged mucus

• Weight gain from fluid buildup

• Chest discomfort in some cases

• Cool, pale, or bluish hands and feet due to poor circulation

Knowing this can help you work through saving your own life at home without meds depending where you are. I am not a Doctor so if you are having any of these symptoms it is better to be checked out and know where you are before you try to do any home healings on your own.

How Diastolic Dysfunction Affects Circulation

When your heart doesn’t fill well:

• Less oxygen-rich blood reaches your organs and muscles. This leads to fatigue, weakness, cold hands and feet, and poor stamina.

• Pressure backs up into the lungs. Since the left side of the heart can’t accept enough blood, it backs up into the lungs’ veins. This causes shortness of breath, especially when lying down or exercising. Over time, fluid can build up (called congestive symptoms).

• The kidneys receive less blood flow. This reduces their ability to filter efficiently, sometimes leading to fluid retention, swelling in the legs or abdomen, and increased blood pressure.

• The body’s vessels may constrict to compensate for low output. This raises blood pressure even further, which worsens the dysfunction and adds more strain to the heart muscle.

• The brain may get less oxygen, especially during activity. This can cause lightheadedness, poor concentration, or even memory changes in some people.

The Vicious Cycle

Diastolic dysfunction can worsen circulation, and poor circulation can make the heart work harder. When the tissues don’t get enough oxygen and nutrients, they become stressed — and this is why it is so important to get a medical diagnosis—that stress signals the heart to push harder, which only increases the pressure and stiffness inside the heart if nothing changes.

Why Early Support Matters

Because this dysfunction doesn’t always cause symptoms right away, it’s often overlooked until more advanced stages. But with early detection and supportive care (lifestyle, stress reduction, diet, and sometimes medication), you can break the cycle and help restore more efficient circulation before it causes wider problems.

In Simple Terms

Think of your heart like a sponge: when it’s soft, it fills easily and pumps powerfully. But when it’s stiff, it doesn’t absorb well — and less water (blood) goes out. That “stiff sponge” makes the whole pipeline (your circulatory system) sluggish, over-pressurized, and inefficient.

So managing diastolic dysfunction means helping that sponge become flexible again — through healthy habits, better sleep, nutritious food, and peace in body and spirit.

If you'd like, I can help you create a daily plan or simple tracking journal to monitor how your lifestyle choices are helping your circulation and heart function improve.

If you are on blood pressure meds find out WHY!!!! Here's why—High blood pressure—also called hypertension— doesn't usually come from one single cause. Instead, it's often the result of a lot of different things that influence how hard your heart has to work to pump blood and how tight or relaxed your blood vessels are.

My Doctor told me High blood pressure often has no obvious symptoms, which is why it's known as the "silent killer." Over time, it can damage your arteries, heart, kidneys, brain, and eyes — making it one of the leading causes of heart disease and stroke.

The good news is that lifestyle changes, stress reduction, dietary improvements, and natural therapies can often help manage or even reverse early-stage hypertension.

Here are some things that worsen this condition:

1. Genetics and Family History

Some people are genetically predisposed to high blood pressure. If it runs in your family, your chances are higher.

2. Lifestyle Habits

Poor diet, especially one high in salt (sodium), processed foods, and sugar, can cause your blood vessels to narrow and retain fluid — raising your pressure. Lack of exercise, being overweight, and excessive alcohol or tobacco use also contribute heavily.

3. Chronic Stress

When you're under constant stress, your body releases hormones like adrenaline and cortisol that cause your blood vessels to tighten and your heart to beat faster — which can lead to persistently high blood pressure over time.

4. Kidney Function

Your kidneys help regulate blood pressure by controlling fluid and salt balance. If they’re not working properly (even slightly), it can result in fluid retention and pressure buildup in the vessels.

5. Hormonal Imbalances

Conditions like thyroid disorders, adrenal gland problems, or hormonal changes (such as in pregnancy or menopause) can affect how your body controls blood pressure.

6. Age and Vessel Stiffness

As we get older, blood vessels tend to become less flexible, making it harder for blood to flow freely. This naturally increases resistance and raises blood pressure.

7. Sleep Disorders

Conditions like sleep apnea can trigger spikes in blood pressure during the night, which contribute to sustained high pressure during the day.

Boost Your Blood Flow: How the Right Foods Can Transform Your Circulation and Your Life

Your circulatory system is an awe-inspiring network that carries life itself through your body. With each heartbeat, blood flows through miles of vessels, delivering oxygen and nutrients to your brain, muscles, skin, and vital organs. It removes waste, balances temperature, and helps you stay mentally sharp, physically energised, and emotionally steady. When this system is working well, it goes unnoticed — but when it's impaired, the signs are clear: fatigue, cold extremities, brain fog, swelling, cramps, and even skin discoloration can point to poor circulation.

The miracle is that your body is built to thrive. When you fuel it with the right nourishment, you can support and even enhance your natural ability to circulate blood efficiently. And it doesn’t take extreme measures or rigid restrictions. The journey to better blood flow begins in your kitchen.

Circulation— it’s about the condition of your blood vessels, the quality of your blood, and the smooth operation of the entire vascular system. That means a diet rich in anti-inflammatory, antioxidant-packed, and nutrient-dense foods is key to keeping everything flowing as it should.

Green vegetables, especially leafy ones like kale, collard greens, Swiss chard, and spinach, are among the most powerful foods you can consume for circulation. And in their most original form. So instead of Orange juice eat the orange. Instead of cooking spinach eat it in a salad. All of these are loaded with dietary nitrates that convert into nitric oxide — a compound that relaxes and widens blood vessels, making it easier for your heart to send oxygen-rich blood to where it's needed most. The chlorophyll in greens also helps detoxify your blood and liver, both essential for keeping your circulatory system clean and effective.

Beets are like nature’s nitric oxide booster shot. These earthy roots, vibrant in color, are rich in nitrates and phytonutrients. When eaten regularly, beets help lower blood pressure, improve stamina, and increase oxygen use — making them a favorite among athletes and health-conscious individuals alike. The boost in circulation can even lead to sharper cognition and improved skin tone due to better nutrient delivery. If you can't stomach them on their own stick them in a smoothie!

Fatty fish like salmon, mackerel, and sardines offer more than heart health — they directly support smooth blood flow. Their high omega-3 content thins the blood slightly, helping it move through the body with less resistance. These fats also reduce inflammation, preventing the thickening and stiffening of arteries that leads to circulatory problems. Adding flaxseed or chia seeds to your diet can offer similar benefits for those following a plant-based path.

When it comes to vibrant food with vibrant effects, berries shine. Blueberries, blackberries, and strawberries contain antioxidants that strengthen capillary walls and improve vascular flexibility. By protecting the lining of your blood vessels, berries help prevent damage from stress, pollution, and even aging. They also support brain circulation, enhancing memory and mental clarity.

Citrus fruits like oranges, lemons, and grapefruit not only bring brightness to your plate but also deliver powerful flavonoids and vitamin C. These help take away oxidative stress and improve nitric oxide levels, much like greens and beets. This means better blood vessel dilation, improved circulation to your extremities, and support for your immune system, which travels through the bloodstream to fight off illness.

One of the more surprising circulation-supporting foods is dark chocolate. Rich in flavanols, a few squares of good-quality dark chocolate can enhance endothelial function — meaning your blood vessels respond better to demand. This improves overall blood flow and reduces the risk of cardiovascular issues, provided it’s enjoyed in moderation and with minimal added sugar.

Spices, too, hold powerful potential. Turmeric contains curcumin, which helps reduce vascular inflammation and improve blood vessel lining function. Cayenne pepper, with its heat-producing compound capsaicin, promotes vasodilation and can provide a natural warming sensation in the body — a sign that circulation is increasing. Ginger also helps thin the blood naturally, reduce cholesterol, and support healthy arterial function.

And let’s not forget nuts and seeds. Almonds, walnuts, and pumpkin seeds contain healthy fats, magnesium, and vitamin E — all of which help maintain pliable, open blood vessels and reduce the risk of plaque buildup. These crunchy snacks are not just heart-smart, they're circulation-smart, too.

Garlic is another humble but powerful ingredient. I use this one a whole lot. It contains sulfur compounds like allicin that help relax blood vessels and improve blood flow. Garlic also reduces arterial stiffness and lowers blood pressure over time, supporting long-term vascular health. It’s a simple addition to soups, stir-fries, and sauces that can yield big benefits. Again, try to use actual garlic cloves.

Staying hydrated is absolutely essential to maintaining good blood flow. Blood is mostly water, and when you're dehydrated, it becomes thicker and harder to move, forcing your heart to work harder. Drinking enough water throughout the day helps maintain the right viscosity of your blood, ensuring smooth movement through your veins and arteries. Herbal teas like hibiscus or ginger can offer circulation-boosting compounds along with hydration.

The benefits of improved circulation go way further than physical wellness. When your brain is receiving steady oxygen and nutrients, you’re more mentally alert, emotionally balanced, and less prone to anxiety or fog. When your limbs are receiving good blood flow, you're more active, less fatigued, and more likely to enjoy movement, which further strengthens your cardiovascular system. It becomes a beautiful cycle — one where nourishment fuels better circulation, and better circulation enhances your quality of life.

Food is fuel; it’s information for your body. Anyone that knows me, knows I love information. Every bite you take tells your blood vessels whether to constrict or expand, whether to protect or inflame, whether to strengthen or break down. Eating with intention can restore your natural rhythm, renew your vitality, and help you live with clarity and energy.

So, whether you’re working to reverse a condition, manage stress, support your heart, or simply feel your best, the solution may be closer than you think — not in a prescription, but on your plate. Make choices that flow with your health, and your body will reward you with strength, resilience, and a sense of well-being that starts from within and radiates outward.

I have added a Few Recipes to help you

1. Beet & Citrus Power Salad

Ingredients:

• 2 medium beets, roasted or boiled, sliced

• 2 cups baby spinach or arugula

• 1 orange, peeled and sliced into rounds

• 1/4 red onion, thinly sliced

• 1/4 cup walnuts, lightly toasted

• 2 tablespoons goat cheese or feta (optional)

• 2 tablespoons olive oil

• 1 tablespoon apple cider vinegar

• 1 teaspoon honey or maple syrup

• Pinch of sea salt and black pepper

Instructions: Place spinach on a large plate. Top with sliced beets, orange rounds, red onion, and walnuts. Whisk together olive oil, vinegar, honey, salt, and pepper. Drizzle over the salad and gently toss. Add cheese crumbles on top if desired. Serve fresh.

Benefits: Beets and citrus support nitric oxide production; spinach adds iron and chlorophyll, and walnuts provide healthy fats.

2. Spiced Salmon with Garlic Greens

Ingredients:

• 2 salmon fillets

• 1/2 teaspoon turmeric

• 1/2 teaspoon black pepper

• 1/4 teaspoon cayenne pepper (optional)

• 1 tablespoon olive oil

• Juice of half a lemon

• 2 cups chopped kale or Swiss chard

• 2 cloves garlic, minced

• 1 teaspoon olive oil (for greens)

• Sea salt to taste

Instructions: Rub salmon with turmeric, pepper, cayenne, olive oil, and lemon juice. Let it sit for 10–15 minutes. Pan-sear or bake at 400°F for 12–15 minutes until cooked through. While the salmon cooks, sauté garlic in a teaspoon of olive oil until fragrant. Add kale or chard and cook until wilted but still vibrant. Plate the salmon over the greens and serve with a lemon wedge.

Benefits: Salmon delivers omega-3s, garlic helps blood vessel flexibility, and kale adds antioxidants and fiber.

3. Berry & Chia Circulation Smoothie

Ingredients:

• 1 cup mixed berries (blueberries, strawberries, raspberries, blackberries any berry combo)

• 1/2 banana

• 1 tablespoon chia seeds

• 1/2 cup beet juice or pomegranate juice

• 1/2 cup water or plant-based milk

• Small handful of spinach (optional)

• 1/2 teaspoon grated fresh ginger (optional)

• Ice cubes (as desired)

  
  

Instructions: Blend all ingredients until smooth. Add more liquid if needed for desired consistency. Serve chilled.

Benefits: Berries and beets support vessel health and brain blood flow; chia seeds offer omega-3s; ginger stimulates circulation.