‘Microcirculation’ means the vast network of tiny blood vessels that makes up about 99% of our vasculature –  we house thousands and thousands of kilometres of these microscopically small blood vessels. They are thinner than a human hair and so narrow that red blood cells have to line up to travel through them! Capillaries, or microcirculation, are the way that nutrients and oxygen are delivered to every cell in the body. Protecting this system is therefore super important for the health of every tissue, organ and system of the body.

Capillaries are lined with a furry, gel-like substance called the endothelial glycocalyx. This lining has several functions: 

• it acts as a buffer between the delicate capillary wall and the blood itself, so it protects the vessel walls from damage
• it has a role in regulating blood pressure
• it acts as a gatekeeper, selectively letting substances diffuse from the blood into tissues
• it plays a role in reducing clotting.

Over time, the lining suffers from wear and tear, and sustains damage. If it is not able to repair itself, due to lack of nutrition, or repeated insults from high blood pressure or high blood sugar, it loses integrity and its effectiveness in protecting the delicate vessels of microcirculation is impacted. The delivery of essential nutrients and oxygen to the cells is reduced, and the vessels themselves can become damaged.

Signs of decreased microvascular health include:

• foggy thinking
• memory loss
• lack of focus
• cold hands and feet
• thinning hair
• hearing loss
• skin issues.

What can we do to support our microcirculation?

1. Know your numbers – elevated blood pressure and blood sugar can both cause damage to the delicate blood vessels and their lining. Get them checked regularly.
2. Exercise: both aerobic and resistance exercise help to strengthen the heart and promote circulation and blood flow. Interval training, such as HIIT, can trigger repair processes in the blood vessels.
3. Prioritise sleep and relaxation: during sleep and relaxation, the pressure on the capillaries should be reduced, provide time for repairing damage caused by normal wear and tear 
4. Beef up your intake of plant foods: there are many reasons why plant foods are important for the health of our microcirculation.
   • Consuming a diverse array of brightly-coloured fruits and vegetables provides the nutrition required to plump up the endothelial glycocalyx (blood vessel lining), increasing its effectiveness
   • Vitamin C-rich foods help to restore the integrity of blood vessel walls. These include:
     • Broccoli
     • Oranges
     • Tomatoes
     • Grapefruit 
     • Cabbage
     • Brussels sprouts 
     • Berries – which also contain anthocyanins, another compound that shows benefits in maintaining blood vessel health. Aim for 50g-100g per day of berries.
   • Other plant compounds like quercetin, found in onions, apples, kale, and berries; and rutin, found in buckwheat, help protect blood vessels from damage.
   • The antioxidant compounds found in dark chocolate are beneficial to our microcirculation (yay!) – incorporate 20g per day of dark chocolate.
5. Include lots of herbs and spices in your diet, which contribute to the health of the microcirculation. Turmeric has many benefits as an anti-inflammatory and antioxidant; ginger and cinnamon gently stimulate circulation; rosemary and green tea have an antioxidant effect; garlic improves blood flow. Garlic deserves a special mention as it has also been shown to reduce blood pressure and improve elevated cholesterol – aim for 1/2-1 clove a day, freshly crushed.
6. Increase nitric-oxide producing foods in your diet.